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While you are sleeping at night, the body takes this time to mend itself from all of the strain brought on it throughout the day. The use of the right type of pillow can aid the body during its time of rest, and allow one to wake up refreshed and ready to start a new day. Try the following types of pillows for one week to see if they provide you with the support and comfortability you desire.
1. Knee Pillows
To help ease the pain in the lower back, use a knee pillow. If you sleep on the side, place it between your knees. If you sleep on your back, place it below the knees.
- Side Sleeping
Bend your knees and place a pillow between them. This will prevent the knees from being drawn together and holds the spine in a position that is neutral and supportive. Without the pillow, the spine’s natural line can become distorted and the upper leg will rotate down, pulling at the pelvis. Use a firmer pillow rather than a softer one to help keep the upper leg in place.
- Back Sleeping
Placing a pillow behind the back of the knees takes pressure off of the lower back. This position flattens the lumbar spine and alleviates the facet joints in the spine that can cause pain. Many use this position to recover from painful spine surgery or a back injury.
2. Body Pillows
Many people opt to use a full-length body pillow as it not only supports the head and neck but also serves to support the legs and knees. This is particularly the case for pregnant women where the body pillow offers full-body support, even in the abdominal area. Just be careful not to place the top leg completely over the pillow to avoid twisting the lower thoracic and lumbar spine.
3. Neck Pillows
A neck pillow, or orthopedic or cervical pillow, supports the neck through the placement of the head in the inner space. They help to keep the neck aligned and are very useful if you have any type of spine condition. Find out the best soft pillow for neck pain HERE! Be sure to replace it after one or two years for optimal support.
4. Travel Pillows
Travel pillows, also known as U-shaped pillows, are designed to fit around the neck while you are sleeping or sitting in an upright position. You can use them while traveling or sitting at home watching TV. They prevent the head from falling too far to one side, such as in the case when you doze off while sitting up.
5. Lower Back Support Pillows
Sciatica, or muscle tension in the lower back, can be alleviated by using a lower back support pillow. Sitting for a long period of time without proper back support can lead to this tension. This pillow supports the lumbar spine by coming between the lower spine and the chair you are seated in. This is especially helpful when driving for long periods of time. An unsupported lumbar curve will cause the spine to slouch which can lead to pain or postural problems.
6. Donut Pillows
People usually put a donut pillow on a chair to support the tailbone. Its shape is like a donut and is especially helpful if you have damaged your tailbone in some way.