Healthy neck and shoulders are essential for a comfortable life in our daily routines. However, many people often wake up feeling stiffness in their necks and shoulders. One culprit for this discomfort is often the height of the pillow. An improper pillow height can disrupt the natural curve of the neck, leading to symptoms of a "turtle neck." So, does not using a pillow at all make for the right choice?
Why Not Using a Pillow Isn't Ideal
Lying down without a pillow makes it difficult to maintain the natural C-shaped curve of the neck. This can exacerbate symptoms of a "turtle neck." Actions like leaning excessively forward while using a monitor or smartphone can strain the neck, potentially leading to a "turtle neck." Additionally, tilting the neck backward can further deviate from the body's natural curve, worsening the "turtle neck." Therefore, not using a pillow at all poses a risky choice that may worsen symptoms.
Too High or Too Low Pillows Can Also Pose Problems
Pillows that are either too high or too low can worsen symptoms of a "turtle neck." A pillow that is too high can bend the C-shaped curve of the neck, potentially causing strain on the neck discs. On the other hand, a pillow that is too low can position the heart higher than the face, disrupting proper blood circulation. Therefore, selecting the appropriate pillow height is crucial.
The Right Pillow Height: Optimal Range of 6-8cm
The right pillow height is one that does not strain the neck and shoulders while maintaining a natural curve. Generally, a pillow height of 6-8cm is considered appropriate. Of course, selecting a pillow that matches personal preference and body is essential. Especially for side sleepers, opting for a slightly higher pillow considering shoulder pressure is advisable. In this case, the pillow height should be selected to minimize pressure on the shoulders. Additionally, it's better to choose a pillow with moderate firmness rather than one that is too firm or too soft.
Healthy neck and shoulders play a crucial role in enhancing the quality of our lives. Choosing the right pillow to maintain proper sleeping posture can greatly contribute to maintaining neck and shoulder health. Selecting a customized pillow should be based on personal preferences and body needs, aiming for an appropriate height and firmness to create a healthy sleep environment.
