How To Choose The Right Pillow

By Dr. John A. Papa, DC, FCCPOR(C)

A good night’s sleep is important for maintaining good health and optimal functioning, and choosing the right pillow can make all the difference in the world when it comes to how well you sleep.  Using a pillow that is the wrong size and fit can be a significant source of neck and back pain.  In some cases, incorrect head and neck positioning can also affect breathing and cause snoring, which can hinder sleep.

The right pillow will help support the head, neck, and shoulders, keeping them in alignment, and thereby minimize stress and strain on muscles and joints.  As a result, this will also create a feeling of comfort and increase the likelihood of a restful sleep.

There is no one best pillow for everyone as there are a variety of factors that go into choosing the right pillow.  Below are some useful tips that can help you find the pillow that's right for you:

·        Consider your sleeping position.  Back sleepers should choose a pillow that is not too firm or too high.  The pillow should keep the chin in a natural resting position, and support the head and neck so they are aligned with the upper back and spine.  Side sleepers should opt for a firm pillow that supports the neck in a neutral position.  The pillow should hold the head high enough to ensure that the spine is aligned.  Stomach sleepers should choose a soft or flat pillow so the neck isn’t turned or tilted at an uncomfortable angle.

·        Choose a size of pillow suitable for your body size or frame.  The pillow should cover the entire back of the neck and mold to one's individual shape to alleviate any pressure points.

·        Try out a variety of pillows.  Most pillows are packaged in a plastic wrapper so you can lay it on a display bed in the store and put your head on it.  Visit a store that has a wide range of pillow options to find the one that best meets your needs.

·        A hypoallergenic pillow is a must if you suffer from allergies, but it is also a good choice for anyone.

·        Replace your pillow every 12-18 months.  Pillows will wear over time by losing their shape and ability to provide proper alignment and support.

If you experience pain and discomfort at night or have difficulty falling asleep, consider visiting a  chiropractor.  Chiropractors are trained to treat muscle and joint problems that can interfere with a restful night's sleep.  They can also offer nutritional and lifestyle advice that can help improve sleep quality.  For more information, visit www.nhwc.ca.  The author credits the Alberta and Ontario Chiropractic Associations in the preparation of this educational information for use by its members and the public.

 

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.

Common Chiropractic Misconceptions

By Dr. R. Greg Lusk, DC

Over the years, I have been asked many questions about chiropractic and have heard patients describe their complaints and symptoms in interesting ways.  While some of these inquiries or descriptors are quite unique and create an "inner" smile as I hear them, many of them are very common and recur frequently.  However, they often contain wording that is misleading or create mental images that are not very accurate.  I will attempt to clarify a number of them below.

#1 - I threw my back "out" or I'm "out of alignment".  These are two of the most frequent statements I hear when someone is in pain or their spine just doesn't feel right.  However, the spinal joints are not actually "out" which would strictly mean they're dislocated, with associated ligament and other soft tissue damage.  If that were the case, the pain and/or movement difficulty would likely be exponentially more and you wouldn't be in my office but at the hospital.  The mechanism to cause such an injury would be severe, such as a motor vehicle accident or fall, which is not the situation with most cases of spinal pain.  Instead, it is more likely that other tissue changes have occurred, such as stiff muscles, inter-vertebral disc pressure imbalances, or an inflamed joint, that are causing you symptoms and/or to move differently.  Our bodies often then compensate to unload painful structures making you feel "crooked".  This is important to understand so treatment expectations are realistic as it's not just a matter of putting a joint back "in".  Trust me, I wish it were that easy!

#2 - "Once I start seeing a chiropractor do I have to keep going back?"  This is a frequent belief that people have and one that often prevents some from consulting with a chiropractor in the first place, as they're not prepared to begin their lifelong chiropractic routine.  There is no truth to this however.  After the initial assessment a diagnosis will be made and then a treatment plan should be determined in collaboration with the patient.  Typically, if someone will respond well to treatment they respond early on, without absolutely needing months and/or years of treatment on a very frequent basis.  Some patients do elect for "maintenance" or "supportive" care however, once the initial pain level has largely improved, as they note they feel better with treatment.  Often, the many activities we do on a daily basis are contributing factors to becoming "tight" in either our neck or back, and play a role in recurring episodes of pain and stiffness.  Having that tension addressed periodically, with once per month being a frequent schedule, is reasonable and aimed at preventing a flare-up.

#3 - "I'm in so much pain I think I need an x-ray".  I can understand why someone might come to the conclusion that the amount of pain they're experiencing reflects the degree of injury that may have occurred, but that is most often not the case.  Often, there is no traumatic mechanism to suggest a fracture, no indication of infection, no symptoms associated with a more serious illness, such as cancer, and no other indications.  Therefore, there is nothing obvious to rule out, which an x-ray would serve to do.  Pain is a complex neuro-physiological process that is not solely dependent on tissue damage.  It is not uncommon to see a client in extreme pain get rapidly better, exceeding the healing rate of any known condition, which supports the notion that there's more to the pain story than just an injured body part.

This article is for general information purposes only and is not to be taken as professional medical advice.