For many, sliding two or three pillows under your head is synonymous with a cozy cocoon. However, this forced inclination is far from natural for the body.
Stacking pillows, a trap for your neck
Sleep expert Dr. Raj Dasgupta points out in an article for Yahoo Health that this practice pushes the head and neck into flexion, angling the chin toward the chest. Consulted, Dr. Gérald Kierzek, emergency physician and medical director of True Medical, confirms this risk of misalignment.
“The pillow serves to keep the cervical spine in a neutral position, in line with the back, neither in hyperflexion (too thick) nor in hyperextension (too flat). Stacking two pillows often increases neck flexion, especially on the back or stomach, and can aggravate or trigger neck pain.”
Why do you wake up with a sore neck?
Bad nighttime posture doesn’t just ruin your night; it creates tension which accumulates for 6 to 8 hours. In the same article, spine surgeon Dr. Hossein Aziz notes that this increases pressure on the cervical discs and can even accelerate premature wear of the spine (spondylosis).
“A poor sleeping position places the joints, muscles and ligaments of the neck under prolonged tension, which leads to contractures, morning stiffness and pain radiating towards the head or shoulders. An unsuitable pillow, too high or too low, misaligns the cervical spine, leads to repeated micro-traumas and promotes nighttime awakenings as well as headaches upon waking up.
adds Dr Gérald Kierzek.
What are the signs that should alert you?
How do you know if your pillow pyramid is causing your pain? If your pain fades throughout the day after moving, the culprit is probably your bedding. Experts list several warning signs:
- A stiff neck as soon as you get out of bed;
- Headaches localized at the base of the skull;
- Tingling or numbness in the arms;
- The need to constantly adjust your pillows during the night.
Caution: The sudden need to elevate your head may also mask underlying medical problems, such as sleep apnea or heart failure. If this need is new, a medical consultation is recommended.
How to properly support your neck according to your position
The goal is simple: your spine must remain straight, as if you were standing. To achieve this, you must not multiply the number of pillows, but choose the height adapted to your profile.
Dr Gérald Kierzek gives his recommendations for perfect alignment.
“On the back, choose a thin or ergonomic pillow that supports the neck without pushing the head forward. On the side, opt for a thicker and firmer pillow, which fills the space between the shoulder and the head to keep the spine aligned. In practice, it is better to have a single, well-chosen pillow rather than several stacked pillows.”
He also advises to avoid sleeping on your stomach at all costs, because this position combines rotation and extension of the neck, especially if you use a pillow.
In short, the secret to waking up without pain does not lie in the amount of feathers or foam under your head, but in respecting the natural axis of your body. Putting an end to piling is the first step towards truly restful sleep.