The best resting position for sleep is to keep your head and spine neutral. In the supine (horizontal) position, your spine is in a neutral position when your ears are in line with your shoulders, hips, knees, and ankles. Therefore, it is not recommended to put only the head and neck on the pillow. To maintain a neutral head relative to the spine, it is recommended to move the pillow down so that the shoulder blades are also on top of the pillow along with the head and neck..”Magic pillow for sleep” .”
Proper placement of the pillow so that the shoulder blades rest on the pillow with the neck and head is the most important factor in achieving a long and comfortable sleep. It ensures a healthy spine position inside and greatly reduces the chances of waking up with a “stiff neck.”
Choices such as firmness, shape and fabric are more personal choices. These other factors are less important as long as the spine remains neutral. Cooling the head and neck is recommended to promote relaxation. Materials such as cotton move air well, keeping the head and neck relatively cool. Direct skin contact is usually recommended.
Therefore, the “magic pillow for sleep” is more of a personal preference and mostly depends on how the pillow is positioned. It supports the head, neck and shoulder blades and keeps the spine neutral.
But most people sleep on their side. The principle of maintaining a neutral spine also applies to the lateral recumbent position. A pillow wide enough to fill the distance between your head and the mattress, keeping your ears, shoulders and hips in line and your head and spine neutral. Don’t “curl up” or press your chin against your chest. The left side is suitable for lying down to improve cardiovascular and gastrointestinal function, i.e. to minimize esophageal reflux.
About Dr. L’Europa: 35 years in business. Spine Tech’s Clinic Director is a leader in the multidisciplinary standard of care for spine and musculoskeletal disorders.
