"Which Pillow Height is Better for Alleviating Neck Pain: High or Low?"
Cervical Spondylosis and Proper Pillow Use
Cervical spondylosis, a prevalent ailment, primarily stems from inadequate sitting and sleeping postures, coupled with prolonged maintenance of the same position. To alleviate symptoms, cervical massage and acupuncture are recommended treatments. When slumbering, individuals with cervical spondylosis may opt for a supine or lateral position. For supine sleepers, selecting a pillow approximately 12 centimeters in height is crucial. An overly elevated pillow may exert excessive pressure on the cervical spine, whereas an insufficiently tall pillow can lead to inadequate brain blood supply.
Harmful Effects of Improper Pillow Heights on the Cervical Spine
Pillows serve a pivotal role in preserving the body's normal physiological curvature, ensuring that the neck's curvature remains unchanged during sleep. A pillow that is too high can exert undue pressure on the neck, causing the cervical spine to lean forward and potentially damaging its normal curvature. This can compress cervical nerves and vertebral arteries, leading to neck pain, head hypoxia, headaches, dizziness, tinnitus, insomnia, and other symptoms related to cerebral神经衰弱. Conversely, a pillow that is too low prevents the neck from relaxing and disrupts the cervical spine's natural curvature.
Low Pillows and Insufficient Blood Supply
While high pillows can precipitate cervical spondylosis, low pillows can result in uneven blood flow, nasal mucosa congestion, and swelling. The nasal mucosa's sensitivity means that swelling can impede breathing. Post-sleep neck and shoulder discomfort may also stem from using a pillow that is too low or forgoing one altogether. Both traditional Chinese and Western medicine advise:
- A pillow height of 10-15 centimeters is generally suitable, with individual adjustments based on physiological curvature.
- Pillows should possess moderate hardness, with buckwheat hulls, rice chaff, and reed pillows being favorable options.
- Pillows should be wider than the shoulders to provide adequate neck support during turning and enhance sleep security.
- Pillow cores should be soft, elastic, breathable, moisture-resistant, and absorbent.
