Different Ways Of Using A Pillow In Bed To Prevent Back Or Neck Pain That Requires A Chiropractic Adjustment
Posted on: 14 September 2016
Severe back or neck pain can land you on the chiropractor's table awaiting an adjustment, but if you're also eager to play a proactive role in your physical health, there are many different things that you can do. Given the number of hours a day that you spend sleeping, it's important to do so in a manner that isn't aggravating your back or neck. In many cases, you can take an extra pillow to bed with you or use your own pillow in a certain way to support your body properly and avoid increasing your discomfort. Here are some different ways to use these pillows.
Under Your Knees
If you prefer to sleep on your back, having your legs straight out in front of you with your knees is a locked or nearly locked position can pull somewhat on your lower back and contribute to discomfort. Fortunately, you can avoid this problem by placing a pillow directly behind your knees. This will allow your legs to bend just slightly, thus reducing some of the pressure on your lower back. When selecting a pillow for this use, you don't want it to be too thick, as it may feel unnatural to sleep with your knees too elevated. Simply use a thin pillow that is just thick enough to lift your knees a little.
Between Your Knees
Those who sleep on their left or right side can benefit from a pillow placed directly between their knees. The placement of this pillow can provide enough cushioning to prevent the top leg from sliding over the bottom one while you sleep. When this occurs, it puts a significant strain on your back and can lead to discomfort. The added benefit of a pillow in this position is that it can be more comfortable than having your bony knees pressing against each other all night.
Positioning It Correctly For Neck Support
If you're just getting into bed and dropping your head down onto your pillow, there's a good chance that it's not supporting your neck properly. You should reach back to grab the front edge of the pillow and pull it forward and up a little; this will add bulk under your neck and provide the support that you need to avoid pain. This also keeps your spine in a position that is closer to its natural curvature, which is beneficial for your long-term health. If you've made these changes but are continuing to experience back and neck pain, see your chiropractor (like those at Back & Neck Pain Center).
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