How to sleep with cervical osteochondrosis: proper sleep and postures

For any part of the spine, damage to osteochondrosis is a serious disease, but this is especially true for the cervical area. In this mobile and fragile area, cartilage tissue is more damaged, nerve endings are pinched, and blood vessels spasm. Osteochondrosis is a destroyer of all tissues, the entire intervertebral space. In the case of the neck, which connects the head to the body (and the brain of the head to the spinal cord), this can lead to irreversible and very dangerous consequences for health.

How to sleep properly with cervical osteochondrosis

What are the benefits of an orthopedic pillow?

A healthy person can sleep on any surface and feel good - on a soft pillow, on a hard one, or without one at all. For a patient with osteochondrosis, finding a comfortable sleeping position is an art.

An orthopedic pillow helps relax the muscles of the back and neck, relieves vascular constrictions and allows you to restore blood circulation. It's easier to fall asleep on it than on a regular one.

Doctor's advice - Patients with osteochondrosis go to great lengths to find a comfortable position for sleeping, says neurologist Alexander Ishkin. “For example, they sleep on two pillows almost sitting up, and this only makes things worse for themselves. If the head is thrown back and the blood vessels are compressed, how can this be useful? No. It is better to choose a suitable orthopedic pillow.

No orthopedic product for cervical osteochondrosis replaces drug treatment and gymnastics! But a specialized pillow can make it easier to fall asleep, support the cervical spine in the correct position and enhance the healing effect of physical exercise and medications.

If the pathology worsens

If progression of cervical osteochondrosis is observed, the patient sleeps poorly: has difficulty falling asleep, is irritable in the morning, often wakes up at night, gets up early, feels unreasonably tired. He suffers from sharp pain in the neck, discomfort and stiffness in his movements. In this case, you should sleep exclusively on one side; in such a position that the shoulder is pressed into the mattress. This position will allow the back to take the most correct shape, and the spinal column will be straight and relaxed. If you observe a sharp exacerbation of the disease, then stop using the roller. And don’t delay your visit to a specialist.

Types of pillows

Having heard the expression orthopedic pillow for a sore neck, many imagine only a wave-shaped model. In fact, orthopedic models are different. Which one should I buy?

Roller

DreamLine Dream lux pillow in cotton cover

An orthopedic pillow with a bolster is well suited for people with any type of osteochondrosis. It is especially appreciated by patients suffering from straightened cervical lordosis. They have a straight neck without natural curves. By pressing on the cervical vertebrae, the roller returns them to the correct place and forms the desired cervical curve. This not only helps you fall asleep faster, but also relieves stress and restores normal blood flow.

Crescent

Model Pillow Tempur Sonata Small crescent shaped pillow

Recommended for people who have pain not only in their neck, but also in their shoulders, because it supports both the head and the back. Must be made of soft materials that do not lose their shape. For example, Tempur memory foam. It maintains the spine in the correct position and does not compress soft tissues, since it does not exert back pressure on the body.

Rectangular

Lonax Middle Latex pillow height 12 cm

An orthopedic pillow is a pillow that supports the spine in the correct position. Not all orthopedic pillows have a wave shape; there are also rectangular ones. The main thing is the material from which the pillow is made. Elastic natural latex, comfortable memory foam or Tempur help you find a comfortable position and fall asleep. Lonax Middle Latex made from natural latex has all these advantages.

With a massage effect

Dreamline Massage. Model height: 12 cm

With osteochondrosis, the cervical spine is deformed, the vertebrae compress the nerve endings, so the arms or shoulders may go numb. A pillow with a textured surface has a light massage effect that helps restore blood circulation and relieve tension in the back of the head and shoulders. A light massage is beneficial for any person, and if you have problems with the spine, it is simply necessary. An example of such a pillow is Dreamline Massage made of polyurethane foam.

With a notch in the middle

Tempur Classic Pillow with Center Hole

An anatomical pillow with a notch supports the cervical spine in the correct position without compressing the vertebrae. Such models usually consist of memory, as soon as a person lies down on the pillow, it immediately takes the shape of his body. We offer a model made from Tempur, an advanced memory foam. Reacts to heat and pressure, as if enveloping the neck. It is so comfortable to sleep on it that for several years of sales there has not been a single dissatisfied customer.

With shoulder recess

Magniflex Memoform Superiore Deluxe Comfort with shoulder recess

People with cervical osteochondrosis have difficulty finding a comfortable sleeping position. Many people sleep half-turned - this is a cross between sleeping on their side and on their stomach. For such cases, you need a model with a recess for the shoulder. There is no need to put your hand on the pillow; the pillow itself will support your head at the desired height. Memory does not compress soft tissues, which is especially valuable during an exacerbation of the disease.

Under the lower back

Tempur lumbar pillow Bed Back Support. helps the spine to take the correct position

People with cervical osteochondrosis often have pain not only in their neck, but also in their entire back. A triangular pillow under the lower back will help you take a comfortable position and relieve the load on the sacral region. The triangular-shaped model supports the natural curves of the spine and prevents the appearance of clamps between the intervertebral discs.

What should the bed be like?

A properly selected bed is a guarantee of sound and healthy sleep, which is an important component of the prevention of cervical osteochondrosis. A good mattress and a comfortable pillow will provide a good night's rest, relieve discomfort and heaviness, and will also have a positive effect on the symptoms of cervical osteochondrosis and the fight against this spinal pathology. To do this, you will have to forget about a soft feather bed and a silk bed, and start choosing a suitable orthopedic mattress.

During sleep there is a minimal load on a person's back, but this does not mean that there is no risk of spinal deformation. If you sleep for eight hours on an uncomfortable pillow and on the wrong mattress, then cervical osteochondrosis will only progress. It is the bed that determines what position you will sleep in and what position your spine will be in.

What should a mattress be like? The main thing is orthopedic. You should choose a model of medium hardness and good elasticity. The soft version will not be suitable for the reason that it will bend under the body, and thus the incorrect position of the body will be fixed. It will not fix the natural correct posture, but will only aggravate the pathological osteochondrosis of the cervical spine. If you buy a mattress that is too hard, your body will be in an unnatural position all night. The ideal option for spinal diseases is an orthopedic latex mattress, which consists of two parts of different softness: medium and hard. On such a mattress, the spine is restored, curvature is eliminated, muscles relax, pain symptoms go away and the correct position of the back is fixed. Under no circumstances should you choose a water mattress, which can only aggravate the existing deformity and increase pain due to its extreme mobility.

The only thing more important than choosing a mattress is choosing a pillow. This sleeping accessory for cervical osteochondrosis is one of the main ones in the prevention of pathology. The right pillow must meet the following parameters:

• The size of the pillow is calculated in relation to the person’s shoulders. Its length should be slightly wider than the shoulder line, and its width should be no more than 50 cm.
• The shape of the sleeping pillow should be exclusively square or rectangular. If you have been diagnosed with cervical osteochondrosis, you will have to forget about non-standard types of pillows.
• The optimal degree of hardness is medium. Avoid hard pillows as they will only increase the pressure.
• Among the fillers, preference should be given to bamboo, latex, and coconut fiber. You should not choose down, feathers, padding polyester, or wool.

The pillow is chosen incorrectly if it becomes deformed during sleep, if you have to often change positions or put your hand under your head, and in the morning you feel tired and have pain in the neck. As for bed linen, it should be pleasant, comfortable, soft. You should focus on models made from natural materials.

How to choose the right pillow

When choosing a pillow for cervical osteochondrosis, pay attention to such characteristics as hardness, height, filler material and size.

If you've slept on a soft down pillow your whole life, be prepared for the fact that an orthopedic one may seem uncomfortable at first. This is not necessary, but possible. Don't give up on the orthopedic model, try to get used to it. After two or three days, your feather pillow will no longer seem comfortable.

Height

When your neck hurts, you want to raise your head as high as possible and sleep on two pillows. You shouldn't do this. Sleeping on a very high pillow leads to displacement of the cervical vertebrae.

You can’t sleep without a pillow at all - your head falls back and your muscles become overstrained.

For an adult, a pillow with a height of 12 cm is suitable.

Fillers

• Natural latex. Elastic foam material, which is obtained from the juice of the hevea tree. Slightly springy, creates a pleasant surface. Can be of different hardness.
• Memory. Memory foam conforms to the shape of the human body without resistance. It does not put pressure on the neck and shoulders, so it is easy to find a comfortable sleeping position.
• Tempur. An improved type of memory. Viscoelastic foam reacts to temperature, follows the shape of the human body, while maintaining the spine in the correct position.
• Soy foam. A high-tech product based on natural soy foam with elastic additives. There are several types of soy foams, they differ from each other in the level of hardness and elasticity.
• PPU. Budget artificial foam, which, nevertheless, performs its functions and supports the cervical vertebrae in the correct position. Orthopedic pillows made of polyurethane foam monolith are available in the form of a wave or a roller.

Who can and should sleep without a pillow?

Whether an adult can sleep without a pillow is a rather controversial issue. This option can be practiced periodically when you want to change the position of your head during sleep. But if the slightest discomfort occurs, you need to use the pillow again.

The only people who definitely benefit from not having a pillow at night are very young children. Their spine is designed in such a way that neck support is not required during sleep. Quite the contrary: its absence helps the future curves of the spine to form correctly and strengthen the neck muscles.

According to doctors, the best option for a child is to sleep without a pillow for up to six months. Next, you can place a folded diaper under your head, and after a year, try a flat orthopedic pillow. In general, you should focus on the baby’s behavior: if he sleeps well without a pillow and doesn’t act up for no reason after waking up, it means that at this stage you can completely refuse this accessory.

TOP 3 popular manufacturers

• Tempur. A company from Denmark that developed and patented the material of the same name. The pillows are characterized by high quality, good orthopedic properties, belong to the premium class and have an above-average price.
• Ascona. A large Russian company with its own laboratory. Askona specialists develop new models of pillows, conduct tests and put the models into production.
• Ormatek. One of the largest Russian pillow manufacturers. Exports its products to Europe and Asia.

The importance of adequate sleep during illness

With osteochondrosis of 2 or 3 degrees of severity, pain in the neck occurs not only when tilting and turning the head, but also at rest. Therefore, one of the symptoms of this pathology is insomnia. Lying in bed, a person spends a long time looking for a comfortable position to ease the pain and fall asleep.

But this does not solve the problem - even with a short rest, the muscles of the shoulder girdle and neck tense, and the vertebral artery becomes pinched. This blood vessel supplies oxygen and nutrients to the brain. If a person sleeps incorrectly, then due to hypoxia in the morning, when getting out of bed, he becomes dizzy, and dark spots and colored circles appear before his eyes.

The best pillow according to customer reviews

BeautySon Memory Plus model with a light massage effect, 12 cm high

The best-selling pillow for osteochondrosis in our store is BeautySon Memory Plus. It’s easy to understand why buyers choose it:

• The orthopedic shape supports the spine in the correct position with a wave.
• Memory foam does not put pressure on soft tissues and does not compress blood vessels.
• A light massage effect restores blood flow.
• The affordable price (just over 3,000 rubles) makes the pillow affordable for most residents of Russia.

Little nuances of a comfortable sleep

The quality of sleep directly affects a person’s well-being, especially with osteochondrosis. How to arrange a sleeping place to speed up recovery and not provoke relapses? Answers to frequently asked questions:

1. Which bed is better to sleep on? Furniture must be suitable in size for a person. You need to add 20 cm to your height. The standard width of a single bed is 80 cm, a double bed is 140 cm.
2. What's better to sleep on? For osteochondrosis of the cervical spine, it is better to choose a double-sided orthopedic mattress. It will provide comfort during remission of the disease and will contribute to the anatomical position in the acute stage.
3. How to sleep better? If there is an exacerbation of osteochondrosis of the cervical spine, it is recommended to lie on your back. During the period of remission, you can take the fetal position.
4. How many hours should you sleep? The duration of sleep is individual for each organism. According to WHO, the recommended time for night rest is from 6 to 8 hours. Chronic lack of sleep weakens the body, leads to irritability, and provokes exacerbations of various diseases.
5. Why can't I sleep at night? Osteochondrosis of the cervical spine provokes compression of blood vessels and nerve roots, preventing normal blood flow. This affects the nutrition of the brain, causing headaches, insomnia, irritation, and impaired hearing and vision. Sometimes a person, on the contrary, constantly wants to sleep, depression and fatigue arise.

To spend the night comfortably, choose your bedding accessories wisely and purchase several bolsters of different shapes. They are convenient to place under the knees, lower back, around the waist and between the legs. This will provide additional support to the spine in various poses. Self-massage for cervical osteochondrosis will relax the muscles and improve blood circulation. Provide fresh air access to the room so that the body can be constantly saturated with oxygen. Good sleep is an important aspect for a person’s normal well-being and restoration of health.

How to sleep during exacerbation of cervical osteochondrosis

Relapse of cervical osteochondrosis is characterized by the appearance of acute pain, which can be eliminated with medication. But they can occur at night due to one awkward movement. Neurologists and vertebrologists recommend during this period to sleep only in the “embryo” position - on the side with bent legs. It is imperative to use an orthopedic pillow to prevent compression of the vertebral artery and spinal roots by bone growths.