Neck pain and pillows are deeply connected. A pillow can cause neck pain when it does not provide proper support. Human bodies sizes range from fat to average to thin. Some people have robust bones, while others have weak bones. This means that even a minor injury or jolt, or even the slightest mistake in using the right pillow, can lead to excruciating, permanent pain.
Generally, after forty, most people’s bones, spines, ligaments, and tissues become weaker. However, those who do not use the supportive pillow while sleeping since childhood, sleep leaning against the wall, on chairs and sofas, do not carry travel pillows during long journeys, tend not to eat nutritious food on time, etc., many become neck pain patients after 18, for a number of reasons. Moreover, many parents are not aware of getting their children used to sleeping with the right pillow. This unawareness has a habitual risk of future neck pain due to sleeping with the wrong pillow.
On average, 30% to 50% of people in the United States of America are affected by neck pain in the general population in any given year. According to a CDC report, there were 24.3% of adults who had chronic pain in 2023, and 8.5% had chronic pain of higher impact. Women were 25.4% & men were 23.2%. The above percentage increases every year.
Leading Causes of Neck Pain due to Wrong Pillows
No one can imagine that before pain starts, a healthy person’s joy and peaceful life will turn into misery. This is just because you are not using the right pillow. Some carelessness and neglect towards yourself and some improper sleeping habits will make your life a hell. “Can an unhealthy pillow cause neck pain?” is a common question that always arises in our minds.
Pillow uses and how sleeping position causes neck pain and stiffness are discussed below:
Using a Thick Pillow Causes Neck Pain
Many people like to sleep with a pillow higher than their neck while lying down. Many people sleep with two to three thick pillows under their heads. As your backbone becomes more curved, your discs become hollower.
The most common side effect of using too high pillows is that it keeps your neck flexed while sleeping, which results in neck soreness & stiffness.
Using a Thin Pillow Causes Neck Pain
If you sleep on your back, it is okay to use a thin pillow according to your neck size. But if you have the habit of turning to the right or left side, called multi-position sleeping on a thin pillow, then just as the vertebrae of your neck are likely to become curved to one side, the discs of your backbone may become hollow due to being curved for many days. Therefore, you may feel a severe neck ache. In many patients, thin ligaments slip between these bone gaps. In that case, if the patient does not recover through medication and physiotherapy as advised by the doctor, surgery is the only solution.
For example, one of our team members, who was a multi-position sleeper, suffered a neck ligament injury caused by using a thin pillow. After years of medication and physiotherapy, according to the doctor’s advice, he was forced to undergo neck surgery.
Sleeping Without a Pillow Causes Neck Pain
Stomach sleepers can sleep without a pillow, as it improves spinal alignment. However, for back and side sleepers, it may lead to poor support and discomfort. But if you change your sleeping side while sleeping, it is more dangerous for your neck.
Pillow product information
Pillow materials that contribute to neck comfort or discomfort. Before selecting a pillow, everyone should carefully know about the fill material, fabric type, material features, size, dimensions, item thickness, pattern, firmness, color, shape, recommended uses for the product, cover material, and product care instructions before purchasing the product. Ultimately, selecting a pillow material that balances comfort with support is essential for restful sleep.
Sleeping on the Stomach
In many cases, people prefer to sleep on their stomachs or on soft beds because of their natural tendencies. These habits begin in childhood or at other stages of life. Most stomach sleepers don’t choose the right pillow to lie on their stomachs, which can lead to neck pain. But if you lie on your stomach with a pillow under your head, your spinal bones will become twisted and remain in the same position for several hours, which can dull your neck muscles & stiffen your neck. After sleeping on your stomach for many days, you will suffer severe neck soreness.
Sleeping Like Curled into a Tight Ball
Some sleepers like to sleep in a tightly curled-up ball for a variety of reasons, including health reasons or personal preferences. This sleeping position curves the whole spine. Overfolding the legs can cause insufficient blood flow to the arteries. This can lead to more neck discomfort.
Sleeping on the Sofa
Everyone loves to lie down on the sofa to relieve fatigue, watch TV, or use a laptop. Sleeping while lying down on the sofa harms the neck. Because the sofa foam is usually very soft when you put a pillow under your head and put your back on the sofa, your back usually gets pressed against the sofa. As a result, the cervical backbone bends. And if you sleep on the sofa without a pillow, your neck could bend. Moreover, most sofas are not parallel. Since the space on the sofa is cramped, if you are taller than the sofa, you are likely to spend the night on one side. As a result, your backbone will bend to one side, and your ligaments and tissues may become stretched or even torn.
Sudden Movement During Sleeping
Many people suddenly get up, walk around, and fall asleep again during sleep. Due to doing these activities during sleep, they have no control over their neck and bed. Neck soreness can result.
Not Using a Travel Pillow
If you travel on a long trip and don’t use a travel pillow, you may experience neck soreness due to the shaking of the car. You may also keep your neck and shoulders on one side for a long time. The size & how to use a travel pillow are also essential to prevent and relieve neck pain.
Other Causes of Neck Pain
- Special types of neck injury, such as sports or whiplash.
- If the mattress is old or high in the middle or sagging for some other reason, it cannot keep your body in proper alignment while sleeping.
- Carrying a hefty bag down your neck.
- Neck stiffness and pain from computer use are now common for most computer users.
- Watching television often while lying down or sitting without changing your body position.
- Play games with your head tilted down for a long time, such as chess, mobile games, etc.
- Although exercise is beneficial for the body, excessive exercise can cause neck soreness.
- Eating a low-nutrient diet for a long time can weaken your spine and bones.
- Due to excessive alcohol consumption, muscle tension, dehydration & sleep disturbances are common problems. These can contribute to neck aches.
- Smoking can cause severe neck soreness, which damages the spinal discs in the neck.
10 Tips to Prevent Neck Pain
How to avoid neck pain is a burning question for patients. Your pain problem is usually not caused by an accident, but by day-to-day irregularities. Instead, due to your long-term extreme neglect of yourself, lack of awareness of your sleeping style, sleeping with the wrong pillow, bad habits, etc., you will face hellish pain. This will make you unemployed and send you to bed rest for a long time. Our practical research into protecting ourselves from neck pain is presented below:
Spending less time sitting
If you work on a laptop or computer, drive for long periods, or do any other job that requires you to sit for long periods, you are at a higher risk of neck pain. Try to walk or exercise after a one- to two-hour interval.
Choosing the Right Pillow
The type of pillow you use should not be based solely on preference, but on your physical condition. If your pain is caused or worsened by your pillow, there are several effective home remedies and adjustments you can try:
Cervical Pillow
Use a cervical pillow or one designed for neck support. At the time, your neck is sore, but if you use that pillow, you will get the most comfortable support for your neck. These help maintain the neck’s natural size.
Memory Foam or contour pillows
Try contour or memory-foam pillows that adjust to the neck and head. If you use those according to your neck size, you can assume that you are using the most comfortable pillow for sleeping. This will protect your neck every time.
Pillow Height
Avoid overly high, stiff, or too deep pillows, as they strain the neck.
Adjust Your Sleeping Position
Some helpful sleeping tips for neck pain prevention are given below:
Back Sleepers
Use a thin pillow while sleeping on your back to align your spine. However, in this case, you need to always sleep throughout the night on your back. Never sleep on your side.
Side sleepers
Side sleepers should select a pillow that keeps their heads and necks level.
Stomach Sleepers
If you stomach sleep before sleeping, avoid it now.
Multiple Position Sleepers
It is important to choose a medium-high pillow that assists your neck in every position.
Without Pillow Sleeper
Avoid sleeping without a pillow to save your neck.
Change your Mattress
Different mattresses have different lifetimes. The general lifetime of the various mattresses is given below.
Latex or Gel Mattress
An average latex or gel mattress lasts 10 to 15 years.
Waterbed Mattress
Waterbed mattresses typically last between 12 and 15 years.
Memory foam Mattress
If you take proper care of it, you can use a memory foam mattress for 8-10 years. But your mattress needs to be changed whenever you wake up with a sore neck. At that moment, you should notice that your mattress has sagging, visible tears, ripping, holes, stains, or other damage. You must replace the mattress if you find any problems outlined above.
Avoid Using Multiple Pillows
If you use a pillow thicker than your neck or have multiple pillows, avoid them now.
Sleeping on the Sofa Bad Habit
Avoid sleeping on the sofa as much as possible.
Do Not Carry Excess Weight on Your Neck
Avoid carrying excess weight on your neck, be it a bag or anything else.
No Alcohol and Smoking
Alcohol and smoking can cause serious diseases, including neck pain, cancer, etc. To reduce your risk of developing these ill habits, you should avoid them as soon as possible. You should also consult a doctor, or your friends or family members.
Use a Travel Pillow
Try a travel pillow on the tour. This will protect the neck from jolts.
Control Mobile Game or Chess Play
Try to avoid mobile games or playing chess. Each participant has the most concentration when playing for a long time with their neck bent.
Frequently Asked Questions
Can you tell me which pillow is most suitable for supporting your neck?
The pillow that fits your neck and backbone and your sleeping posture is the right pillow to support your neck. Cervical, memory foam, or orthopedic pillows are more popular because they match the natural curve of your neck and provide firm, consistent support.
Is it possible to reduce neck pain with memory foam pillows?
Those pillows are an excellent option for people with neck soreness or stiffness. They help maintain spine alignment and reduce pressure, but choose one with the proper loft and firmness for your sleeping position.
Can a pillow that’s too soft cause neck pain?
Yes, a pillow that’s too soft may collapse under your head’s weight and fail to provide enough support. This causes your neck to sink out of alignment with your spine, leading to muscle strain in your neck and pain over time.
Final words
At the end, we can say that if you follow our above guidelines to prevent and relieve pain, you can say “good night” to neck pain. To protect yourself and your family members from neck sores, you should take preventative action as a family’s basic need. If someone in your household is experiencing neck pain, find out the cause and type of pain, and take appropriate action.
