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How to choose a right pillow?

It is a pleasure to welcome Senior Physiotherapist Shubhangi Gaikwad from the United Arab Emirates as an  Influencer for health and fitness at Womenlines panel. A Dedicated PT offering 7 years of acute-chronic care experience; a history of “exemplary” ratings on performance reviews; solid credentials that include, BLS/Dry needling/Manual Therapy certifications /certified FMT and a master’s degree in physical therapy in Neurology. Background includes work with pediatric, adolescent, adult and geriatric patients. This month Shubhangi is sharing tips for How to choose a right pillow! 

Hello ladies !!


I had always been asked by my patients on how to choose a perfect pillow to have good sleep and pain-free neck. So, I thought to share the details with you all too, I am sure this information will help you to select a comfortable pillow for you and your family.

If you wake up every morning with an achy neck, you may want to try sleeping with a neck pillow. Neck pain is extremely common and increases with age. Neck pain may radiate into your shoulders or down into your arms and may cause you to wake up with a morning headache as well as a stiff neck. Since you spend about one-third of your life in bed sleeping, the type of neck support you have while you sleep can be important.

Neck Pillow: Protecting the Cervical Spine

Together, the seven bones in your neck make up the cervical spine. These bones are cushioned by spongy cervical disks and supported by muscles and tendons. The normal shape of the cervical spine is a gentle curve called the lordotic cervical curve. Anything that causes you to lose that natural neck position for a long period, such as sleeping with your neck bent or extended, causes stress on the spine and its supporting structures and can result in neck pain. In a recent study of 128 people with chronic neck pain, it has been found that a combination of exercise treatment administered by a physical therapist along with the use of a neck support pillow was more effective than exercise alone in relieving chronic neck pain.

Neck Pillow:  A neck pillow is a specially designed pillow that supports your neck and head in a natural position. There are a variety of neck pillows in the market that aims to reduce neck pain and give you a good night’s sleep. All are designed to create a natural resting position for your head that maintains the lordotic curve of your spine. Choices include neck pillows made from foam or stuffed with fiberfill or other materials, as well as styles that are inflatable or are filled with water. Inflatable and water-filled pillows allow you to customize the firmness and support. Apart from any specific medical recommendations, personal preference might be the deciding factor when choosing one design over another.


Neck Pillow: How to Use One

People sleep in different positions and are shaped differently, so the foremost step to avoid your neck pain is the selection of your neck pillow. Neck pillows are designed for sleeping on your back or your side. (Sleeping on your stomach is just a bad idea because your head and neck can’t be in a natural position.) If you sleep on your back, your neck pillow should support you without your head being tilted backwards or forward. If you sleep on your side, your neck pillow should keep your nose in line with the centre of your body. Remember that any unnatural sleep positions that cause your neck to twist or bend can easily translate into neck pain by morning.


A final point before closing: For comfort and a restful night’s sleep, make sure your neck pillow is allergy tested and washable



If you have any query regarding any exercises, don’t hesitate to ask in the comment section.

 Shubhangi Gaikwad, Shubhangigaikwad06@gmail.com,

Instagram- sgfitnessguide

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