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How Do You Rest Your Neck on a Pillow?

Published in Neck Support Pillow 2 mins read

To properly rest your neck on a pillow, the key is to ensure your neck maintains proper alignment with your spine throughout the night. The best approach depends significantly on your sleeping position, requiring different pillow types and placements to provide adequate support.

Optimal Pillow Support for Neck Alignment

According to recommendations for managing neck pain, the way you use your pillow should adapt to whether you sleep on your back or your side.

Resting Your Neck While Sleeping on Your Back

If you prefer sleeping on your back, resting your neck requires specific pillow layering. You should use a pillow that supports the curvature of your neck to fill the natural curve where your neck meets your shoulders. Additionally, use a flatter pillow to cushion your head, allowing it to rest level with your spine rather than being pushed forward or back. This setup helps maintain the natural C-shape curve of the neck.

Resting Your Neck While Sleeping on Your Side

For those who sleep on their side, the goal is to keep your head and neck aligned horizontally with your spine. To achieve this, you should use a taller pillow under your neck so your neck aligns with your head. The height of the pillow needs to be sufficient to bridge the gap between your head and shoulder, preventing your neck from tilting up or down. This ensures your cervical spine remains straight and neutral.

Summary of Pillow Techniques by Position

Here's a quick overview of how to rest your neck based on your sleeping position:

Sleeping Position Pillow Type/Placement Goal
Back 1. Pillow supporting neck curvature Support natural neck curve
2. Flatter pillow cushioning head Keep head level with spine
Side Taller pillow under neck (to fill gap between head & shoulder) Align neck horizontally with spine

By following these guidelines and selecting the appropriate pillow(s) for your preferred sleeping position, you can provide better support for your neck and promote healthier sleep posture.