As discussed last week in Part I of Cervical Pillows, studies on cervical or neck pillows have shown that those using a cervical pillow demonstrated a significant reduction in chronic neck pain and headaches. However, researchers cautioned that there are many different types of pillows and that, depending on the individual; some may be more effective than others. This week, I offer tips on choosing the best pillow for you.

1. Get a Diagnosis –
   • If possible, visit your physician to find out why you have neck pain and headaches. For example, those with arthritis, osteoporosis, degenerative disk disease or other bone and joint problems have great difficulty finding a comfortable position to sleep due to pain, stiffness and headaches upon waking up in the morning and may benefit from a proper pillow.
2. Try it Out in the Store -
   • Cervical or neck pillows are designed to provide support specifically to the cervical or neck area of the spine. In theory, the pillow attempts to align and support the natural shape of the neck while one is sleeping.
3. One Size Does Not Fit All -
   • A traditional pillow is often designed as a one-size-fits-all rectangle that is more about form than function. Imagine that small-framed women (5 feet tall, weighing 100 pounds) may use the same pillow as a large male football player (6 feet 5 inches, weighing 350 pounds). It is obvious that these two individuals have very different head, neck and shoulder sizes and therefore require two very different pillows.  
4. Age Matters –
   • Ages 16 to 40 have flexible and hydrated discs and benefit more from a contour pillow with a bump, core or butterfly shape. A thinner pillow that allows the neck to extend and distract while sleeping is helpful. Ages 65 and older often have arthritic and dehydrated discs with a more rigid spine and benefit more from a thicker pillow with comfortable material such as synthetic down or memory foam to keep the neck in a slightly elevated and flexed position to avoid hyperextension. Ages 40 to 65 are in between and may need to experiment with pillows that allow extension, flexion or neutral.  
5. Special Circumstances –
   • There are exceptions to every rule. For example, those with allergies should always ask for hypoallergic materials. Those with respiratory conditions or hiatal hernias often require elevation for comfortable sleeping. Try an 8-to-10-inch wedge to elevate the head and chest with a full pillow.
6. Standard Filled Pillows –
   • These pillows can be filled with hard or soft materials such as synthetic or real down and resemble a more traditional-looking pillow. They allow for individual manipulation and shaping.
7. Memory Foam Pillow -
   • This unique material offers individualized support for almost all body types. However, it is expensive (there are cheap versions) and it retains heat, so it is warm in the summer. This type may not be suitable for very small-framed individuals may not be able to compress the material and fail to find benefit. (www.tempurpedic.com), (www.thergear.com).
8. Contour Pillow –
   • These ergonomically designed pillows are contoured to support the “hollow” of the neck with a “bump” or “core.” Some offer a cut out for the side sleeper such as the” butterfly” pillow. They work best for younger, more flexible spines and small-framed people. Contour pillows can be found at: (www.coreproducts.com),  (www.bodyline.com).
9. Travel Pillow –
   • These pillows offer proper support to prevent your head from bobbing up and down while sleeping in a car or on a airplane. Most are horseshoe collar shaped and I am partial to the inflatable version from Brookstone^R  due to its portability (www.brookstone.com).
10. Keep Trying -
    • It is important to remember, there is no one pillow fit for everyone…they are unique to each person. Pillow type should be based on body type, head size, shoulder width, favorite position of sleep and medical conditions. Always try to sample a cheaper version of a product when possible.  

EVERY MONDAY – Read Dr. Paul J. Mackarey “Health & Exercise Forum!” via Blog

EVERY SUNDAY in "The Sunday Times" - Read Dr. Paul J. Mackarey “Health & Exercise Forum!” in hard copy

This article is not intended as a substitute for medical treatment. If you have questions related to your medical condition, please contact your family physician. For further inquires related to this topic email: drpmackarey@msn.com

Paul J. Mackarey PT, DHSc, OCS is a Doctor in Health Sciences specializing in orthopedic and sports physical therapy in Scranton and Clarks Summit. Dr. Mackarey is in private practice and is an associate professor of clinical medicine at Geisinger Commonwealth School of Medicine. For all of Dr. Mackarey's articles, visit our exercise forum!

Are you one of the millions of people who suffer from chronic neck (cervical) pain and headaches? Did you ever wonder if your pillow is right for you? Studies on cervical or neck pillows have shown that those with chronic neck pain showed a significant reduction in neck pain and headaches when using a cervical pillow for four weeks when compared to the control group. However, there are many types of cervical pillows, and there is no single best choice for everyone. This column will give you an overview of the different types of cervical pillows, and hopefully this information will help guide you to the right pillow for your individual size and shape.  

Introduction:

People who suffer from back and neck pain are always in search of something to lessen their pain and stiffness. Those with conditions such as arthritis, osteoporosis, or other bone and joint problems have great difficulty finding a comfortable position to sleep, and they often wake up with pain, stiffness and headaches in the morning. For these people, a cervical pillow may offer great comfort, because it is specifically designed to alleviate these symptoms.

Traditional pillows have drawbacks mainly because they are designed as a one-size-fits-all rectangle with greater emphasis placed on form than on function. Very often, a small-framed woman (5 feet tall, weighing 100 pounds) may find herself using the same style of pillow as a large male with the build of a football player (6 feet 5 inches weighing 350 pounds). It is obvious these two individuals have very different head, neck and shoulder sizes, and therefore they require two very different types of pillows.  

Cervical or neck pillows come in a variety of shapes and sizes, and they are designed to provide support specifically to the cervical area of the spine. In theory, a cervical pillow attempts to align and support the natural shape of the neck while one is sleeping. Those suffering from neck or shoulder pain, degenerative cervical disc disease, or conditions such as arthritis or osteoporosis may find these pillows valuable.

Types of Pillows:

Cervical pillows are made by many different manufacturers and come in a variety of sizes, designs and shapes. Manufacturers claim that these pillows offer the benefits of increased circulation, improved breathing, reduced snoring and lessened neck and shoulder muscle pain and stiffness. One manufacturer, Tempur-Pedic^R (www.tempurpedic.com), boasts special memory foam technology that, they claim, offers unique and individualized support to accommodate the weight of every body type.

When selecting a cervical pillow, it is important to remember several things. First, know that most manufacturer claims are not subject to validation by independent research studies. Second, remember that, regardless of what a manufacturer states, no single pillow is right for every person. Third, realize that the most expensive option is not necessarily the best. Although many people consider Tempur-Pedic^R to be the leader in the field, they are costly, ranging from $89 to $349. If you shop around, you can find several companies that offer alternatives—both of similar and alternative designs—that may actually be a better fit for your neck and your budget.

Other companies producing cervical pillows include Core^R, which offers support around the periphery with a special or dip (or “core”) in the middle in which your head rests (www.coreproducts.com),  Mediflow^R, which offers a water pillow with multiple options and BodyLine^R, which offers a model with both a large and a small orthopedic “bump” in one pillow (www.bodyline.com). These pillows are economical, ranging in price from $35 to $100.

Regardless of what brand of pillow you select, it is likely to fall into one of the following three categories:

• Contour Pillows: Ergonomically contoured shapes support your head, neck and spine, and range from firm to medium-soft. These pillows are shaped with a hump or bump in the middle or on the edge, which is designed to fill in the gap between your neck and shoulder when lying on your back. Some offer a cut-out with a “butterfly” shape for the side-sleeper.
• Filled Pillows: Softer, shapeable filled pillows in more standard shapes, with gentle head and neck support for a range of sleep styles. These pillows look like a more traditional pillow, but they are made with a variety of materials that allow you to manipulate and shape the pillow to your own liking.
• Travel Pillows: Travel-size pillows deliver proper support and soothing comfort so you get more restful sleep while you’re traveling. These pillows vary in shape and size. For air travel, I am partial to the horseshoe collar style, which prevents your head from bobbing when reading and sleeping on long flights. The inflatable type is very convenient because it is portable, easy to pack, and it is available in airport stores or online at Brookstone^R at www.brookstone.com.

Conclusion:

It is important to remember that there is no one pillow fit for everyone, each person’s needs are unique. You should select your pillow type based on your body type, head size, shoulder width, favorite sleeping position, and medical conditions, such as neck or lower back pain, osteoarthritis, headaches, etc. When choosing a pillow, try to sample a cheaper version of the product when possible. For example, if you think you might like the “orthopedic bump” style from Tempur-Pedic^R that costs $200, consider trying the $50-60 version from TherGear^R first. Better yet, if you have a friend or relative with a similar body type and problem who successfully uses a cervical pillow, try borrowing it! Finding the right pillow is a process of trial-and-error, so not get frustrated or give up. If you succeed in finding the right pillow for you, the result will be worth the search.

EVERY MONDAY – Read Dr. Paul J. Mackarey “Health & Exercise Forum!” via Blog

EVERY SUNDAY in "The Sunday Times" - Read Dr. Paul J. Mackarey “Health & Exercise Forum!” in hard copy - Next Week, Part II of II: Tips to Select a Good Cervical Pillow For You.

This article is not intended as a substitute for medical treatment. If you have questions related to your medical condition, please contact your family physician. For further inquires related to this topic email: drpmackarey@msn.com

Paul J. Mackarey PT, DHSc, OCS is a Doctor in Health Sciences specializing in orthopedic and sports physical therapy in Scranton and Clarks Summit. Dr. Mackarey is in private practice and is an associate professor of clinical medicine at Geisinger Commonwealth School of Medicine. For all of Dr. Mackarey's articles, visit our exercise forum!Next Week, Part II of II: Tips to Select a Good Cervical Pillow For You.