Sleeping positions affect your health
The Costco Connection
Costco and Costco.com carry a variety of
down, hypoallergenic, latex and memory
foam pillows in many sizes as well as standard, memory foam and adjustable mattresses (see Buyer’s Pick on page 103).
By Claudia M. Caruana
A NIGHT OF tossing and turning can do
more than make you grumpy in the morning;
it can cause you pain or aggravate pain you
already have.
Often, the problem is your pillow and
your sleep position in bed.
Karen Friel, chair of the physical therapy
department at the New York Institute of
Technology School of Health Professions,
says, “While sleeping, we need to maintain the
proper alignment of the spine and keep it in its
relatively natural positions.” That means
maintaining the normal curvatures seen in the
upper, middle and lower regions of your body.
Your neck pillow has an important role
keeping you in the right position, Friel says.
“Pillows can be used differently, depending
on how the person sleeps. If someone sleeps
on his back, a neck pillow is vitally important
in maintaining the proper position of the
cervical spine,” she notes. “A neck roll is
appropriate for ‘back-sleepers’ and those who
sleep on their side as it maintains the cervical
spine in neutral without causing too much
flexion or side flexion. In side lying, a large
body pillow can be hugged to help keep the
Pillow talk
spine in a more neutral posture. A long pil-
low can also be placed lengthwise between
the thighs and knees in side lying to keep the
hips in good alignment.”
Richard Scott Krupkin, a physiatrist (a
medical doctor who specializes in physical
medicine and rehabilitation) at the Case
Western Reserve University School of Medi-
cine, in Cleveland, Ohio, says that pillows can
be used to relieve pain and discomfort caused
by several “common musculoskeletal condi-
tions, such as neck and back pain due to
sprains, strains, arthritis and other rheumatic
or orthopedic problems.”
He adds that pillows also can help with
clearing fluids from swollen areas, draining
wounds and providing support after hip
replacement and joint surgery.
(Important caveat: Krupkin says that following surgery, you do not want to keep your
knees in a flexed position with pillows under
the back of the knees for prolonged periods, as
doing so can cause muscle shortening.)
A primary goal of “pillow treatment” is
achieving the most comfortable position and
proper alignment of the spine or lower back,
hips, knees, etc. while in bed, Krupkin notes.
For example, he says, “A pillow under
your knees often is recommended while lying
on your back to relieve low back stress from
tight hamstring muscles.”
Neck pain? Krupkin says a feather pillow
may be preferable to a contoured pillow,
although many of the foam pillows on the
market might be helpful. He says, “My best
advice: Avoid thick or stiff pillows since they
tend to hyper-extend the neck.”
Robert Oexman, a chiropractor and direc-
tor of the Sleep to Live Institute, in Mebane,
North Carolina, says it is critical that your
“neck pillow is the correct height for your
sleeping position and the firmness of mattress
you have. If you are a side sleeper, you will need
a taller pillow than a back sleeper. If you have a
firm mattress, you will need more pillow than
a person with a softer mattress. It is never
appropriate to sleep with multiple pillows.”
Krupkin is quick to admit that there
aren’t many conclusive scientific studies that
confirm the usefulness of pillows as a thera-
peutic aid, but says “most
physicians and physical ther-
apists believe they can be
beneficial.” He says a study in
The Journal of Rheumatology
in 2007 indicated that exer-
cise combined with the use of
the right pillow improved
sleep and chronic neck pain.
What needs to be emphasized about this research, Krupkin says, are
two critical factors. One
factor is that persons with
chronic pain experience
disturbed sleep, and lack of
restorative sleep can make
one even more sensitive to
pain. The other factor is the
importance of exercise as part of a daily
regimen for persons with chronic pain.
So when it comes to pillows, comfort
and alignment are key, but a pillow alone is
probably not a panacea or cure for pain,
Krupkin stresses.
He also points out, “Pillows and cushions,
like all medical devices, have their risks. Make
sure to ask your healthcare provider for guidance on what might be best for you.” C
Claudia M. Caruana is a New York–based
health and medical writer.
for your health: SLEEP POSITIONS
When to pitch your pillow
A LONGTIME BED pillow, like a child’s teddy bear, often is
difficult to give up. Nevertheless, sometimes you need to do
it. Here are some tips.
n A pillow that is flattened and never regains its
bounce, that is disintegrating or that becomes musty or
moldy because you slept with wet hair, needs a replacement.
n Purchasing a new mattress? You probably need a
new pillow, too.
n If you are using a therapeutic pillow and it is not
helping you or you are feeling worse, stop using it, recommends physiatrist Richard Scott Krupkin.
n To keep your pillow fresh, use cotton or polyester/
cotton-blend pillow protectors under the pillowcase. Wash
them, as well as your pillowcase, frequently.—CMC
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