As we grow and age, our bodies begin to have certain demands where our bedding must be optimal for a quality night's sleep, and this includes the pillow we choose.
In many cases, the determining factor in choosing the type of pillow you need is the position in which you sleep, and if you are a back sleeper, you need to guarantee the stability of your spine, your comfort and adequate support for your head, as well as your neck and your shoulders.
If you have doubts about which pillow to choose, read on for our tips and recommendations, especially if you are a back sleeper.
Is Sleeping Without A Pillow An Option For Back Sleepers?
If you constantly suffer from cervical pain, it is tempting to want to ditch the pillows once and for all, but the only people who benefit from this strategy are people who sleep on their stomachs. In fact, sleeping without a pillow is a contraindication if you are a back sleeper.
If you sleep on your back with nothing to lift your head, your neck falls out of line with your spine, and in a study of people with neck and shoulder pain, those who used an orthopaedic pillow reported less pain.1 This happens, especially, if you have a memory foam mattress, with firmer mattresses it may not happen to you, but it is still recommended that you use a pillow. The purpose of them is to maintain the neutral position of your spine, providing support and thus avoiding possible pain and bad posture.
What Should You Look For In A Pillow As A Back Sleeper?
Firm and slightly high pillows are the most recommended for back sleepers and people suffering from neck pain. The firmness of the pillow prevents your neck from falling backwards and the consequent misalignment with the rest of your body. In addition, the ideal pillow for this posture must adapt to the shape of the neck, gel and memory foam can do this efficiently.
It is just as recommended that you opt for a contoured pillow.
Whether you sleep on your back or you like to change your posture a lot during the night, you need a medium to high firmness and height, that is, a thickness of 13 or 14 cm. However, a pillow that is too high will misalign your neck, which will overload the anatomical structures of your spine, such as the spinal discs and joints. This phenomenon can cause morning pain, decrease your quality of sleep, and worsen your posture during the day.
Choosing the right pillow according to your needs is just as important as choosing the right mattress. If you are a back sleeper and do not prioritize getting a good pillow, the pain can become unbearable, so take our advice into account and opt for a firm pillow of medium height, so that you have the support you need and can sleep peacefully throughout the night. If you are unsure where to start, our calculator can suggest the right pillow loft for back sleepers.
