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If you suffer from neck or shoulder pain, choosing the right pillow can make a big difference in the quality of your sleep and overall health.  Johns Hopkins Aramco Healthcare (JHAH) provides the following tips to help you select the most appropriate pillow to get a restful and relaxing sleep.

Understanding the importance of spinal support

A good pillow should keep your spine aligned. When you sleep, your neck should be in line with your spine. Pillows that provide proper support help reduce pressure on muscles and nerves.

Appropriate Height

The size of the pillow should be proportional to your body size. Pillows that are too small may not provide enough support, while those that are too large may cause tension in your neck.

• Choose a pillow that is the width of your shoulders.
• The pillow should be at a height that matches your sleeping position.
• If you sleep on your back, choose a medium-height pillow.
• If you sleep on your side, choose a slightly higher pillow to support your head and neck.

Proper pillow texture

Choose a pillow that supports your spine alignment. Avoid pillows that are too firm or too soft.

• For side sleeping, you need a medium-firm to firm pillow.
• For back sleeping, you need a medium-firm pillow
• For stomach sleeping, you need a soft pillow.

Pillow for stomach or breathing problems

If you have a medical condition that requires you to raise your chest (such as stomach or respiratory diseases), you should use an extra pillow under your neck.

Do not hesitate to try a pillow before you buy it. Lie on it for a few minutes to determine how comfortable and supportive it is.

A good night’s sleep is important to keeping health and being active.

 

JHAH

Where Your Health is Our Commitment