The height of the pillow can cause stiff shoulders, neck, and back pain. Pillows are one of the most important sleep aids. We will explain how to adjust the height of the pillow and how to choose the correct one so that the wrong pillow does not lead to physical discomfort.
“Height” is important in how to choose and adjust pillows
A “pillow” that many people use every night. You may not be aware of it, but if the pillow you use for a long time every day doesn’t fit, it can lead to physical problems such as stiff shoulders and lower back pain, or cause sleep deprivation. However, finding the perfect pillow for you can be quite difficult. In this article, we will explain the most important of the basic elements of a pillow: height, material, and shape .
Physical problems caused by pillows: stiff shoulders, back pain, snoring, neck pain, etc.
Pillows that are too high or too low make you sick. If the pillow is too high, it will strain your neck and shoulder muscles and put pressure on your throat. As a result, you may wake up with neck pain or stiff shoulders, or snore while you sleep. If you have pain in your neck or shoulders, or numbness in your arms or fingers, please refer to the list of cervical spine symptoms .
In addition, using a pillow that is too high will make the back position difficult, so you will need more side postures. For those who say, “I can’t sleep unless I’m on my side,” maybe the height of the pillow isn’t right. Try lowering your pillow a little to see how comfortable it is.
A healthy person’s neck bones are curved in a “C” shape when viewed from the side. However, if the pillow is too low, the natural curve of the neck bone is lost, causing neck pain and stiff shoulders. Also, since the head is positioned lower than the heart, blood circulation in the head and face is poor. As a result, the face tends to swell in the morning.
There is also a checkpoint in sleeping posture. If you’re sleeping with your hands under your head, even though you’re using a pillow, it’s too low. Also, the reason why you fold the pillow in half or use it upright is because the pillow is low. On the other hand, removing the pillow without knowing it is evidence that the pillow is too high and it is difficult to sleep. Regarding the relationship between pillows and sleep, ” I can’t sleep when my pillow changes” is true! See also Smart Coping Tips While Traveling.
How to choose a pillow 1: Height adjustment considering gender, physique and posture
The neck looks straight from the outside, but the bones inside are naturally curved. This is because it is the most efficient posture to support a heavy head and move in a balanced manner. Maintaining the natural curve of your neck bones while lying down will help you sleep more relaxed.
When you lie on your back and the line connecting your forehead and the tip of your nose is 5 degrees to the floor, your neck curve is the same as when you are standing. Therefore, a pillow that can maintain this sleeping posture is a good pillow.
The height of the pillow at this time varies from 1 to 6 cm. There are differences depending on gender, body type, physique, and sleeping position, and the height of the pillow is very individual. For example, the average height for women is just under 3 cm, while for men it is around 4 cm.
Overweight people have more weight on their head and shoulders than normal weight people, so the pillow sinks in more. To compensate, a pillow that is 1-2 cm taller than a normal-weight person will fit. Also, for people with a stooped back, we recommend a pillow that is 0 to 1 cm higher than a standard person, as the back is rounded.
If you sleep on your side, consider the width of your shoulders and add 0 to 1 cm to the height of your back.
Also, when the type of bedding changes, the ideal pillow height also changes. Compared to a Japanese-style futon or a hard bed, a soft bed will sink more, so choose a pillow that is 1 cm lower. You don’t have to use a pillow on the waterbed, but if you do, we recommend using a pillow that’s 1-2cm lower than the standard. For pillows, please also see ” Basic Knowledge of Pillows ” on the French Bed website .
How to choose a pillow 2: Adjust the height so that you can easily turn over while lying on your side
Dr. Saori Yamada, Director of No. 16 Orthopedic Surgery (Kanagawa Prefecture) , has a unique pillow adjustment method based on the concept that “a pillow that makes it easy to turn over is a good pillow .”
Rolling over is done to keep the same spot under the body. Therefore, if it is difficult to turn over, sleep will be shallow and fatigue will remain in the body. Whether or not you can roll over easily depends on the firmness of your futon and mattress, but the height of your pillow is also important.
To actually adjust the pillow, first sleep on your side. At that time, if the center line of the face and the center line of the chest are aligned and parallel to the horizontal plane, that is the ideal pillow height. Place the pillows at the same height in the center and on both sides so that you can roll over smoothly.
If you take this pillow and take an X-ray on your back, the point is that the neck bone is at an angle of about 15 degrees to the horizontal plane. MRI studies have shown that using a pillow at the ideal height not only alleviates stiff shoulders, headaches, and neck pain, but also widens the nerve pathways in the cervical spine.
Your pillow is your sleep companion, with whom you spend a third of your life. I want to find something that really suits me, without being swayed by trends or people’s recommendations.