Are You Using Too Many Pillows? You Might Be Damaging Your Neck Physiotherapist Warns!

Do you sleep with two pillows (or more) at night? If so, you might be unknowingly putting your spine at risk. Physiotherapist Samantha Spiegel has raised concerns about the impact of excessive pillow use, warning that it could lead to spinal misalignment and muscle discomfort over time.

In a video shared on TikTok, Spiegel explained how the height of your pillow plays a crucial role in maintaining good posture. She pointed out that many people prefer high pillows, which can push the head forward, increasing tension in the neck and cervical muscles. This may cause chronic stiffness and discomfort.

How Pillow Height Affects Your Spine

Research suggests that using a pillow with the wrong height can throw off spinal alignment. If your pillow is too high, it forces your neck into a position, straining the muscles and joints. On the other hand, a flatter pillow allows the spine to remain in a more neutral position, reducing stress and pressure buildup.

Spiegel shared her experience with patients who struggle with posture issues, explaining, "When they come in for therapy, I lie them down on their back, and they need at least two pillows under their head. Sometimes, I even have to lift the head of the mat because they cannot lie flat without discomfort."

Long-Term Effects Of Poor Sleeping Posture

Over time, poor sleeping posture can lead to persistent neck pain, stiffness, and even long-term changes in the spine. Spiegel warned that continuously sleeping with too many pillows could contribute to a condition known as the dowager’s hump, a forward curvature of the upper back that results in a hunched posture.

She explains, "When you go to bed at night, use gravity to your advantage to stretch you straighter if you can tolerate it. If your mattress moulds too much to your body, it could be reinforcing poor posture."

Exercises To Improve Posture

For those struggling with bad posture, Spiegel suggests a simple wall exercise:

1. Stand slightly away from a wall.

2. Bend your knees and press your lower back against the wall.

3. Place your head against the wall without arching your back too much.

4. Pull your shoulders back and slightly downward while opening up your palms.

5. If comfortable, raise your arms overhead and bring them back down while keeping your spine pressed against the wall.

She explains the importance of keeping both the thoracic spine (upper back) and cervical spine (neck) aligned, stating, "Wherever the thoracic spine goes, the cervical spine follows."

Expert Advice on Pillows

The NHS also provides recommendations for reducing neck pain. They advise using a low, firm pillow, taking pain relievers like paracetamol if needed, and applying heat or cold packs for relief. However, they caution against using a neck collar unless prescribed by a doctor, as it can lead to further stiffness.

However, choosing the right pillow based on your sleeping position can save you from stiffness and discomfort:

- Back sleepers: Should opt for thinner pillows to limit stress on the neck.

- Stomach sleepers: Need an ultra-thin pillow (or none at all) to maintain a straight spine and reduce lower back strain.

- Side sleepers: A standard pillow works best, but adding a pillow between the knees can help maintain spinal alignment.

Are You Sleeping Right?

If you often wake up with a sore neck or tight shoulders, your pillow choice might be to blame. Paying attention to the height and firmness of your pillow, along with practising good posture exercises, can help prevent long-term spinal issues.

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