The Costco Connection - January 2014

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