Do you sleep with two pillows (or more) at night? If yes, you can inadvertently put your spine at risk. Physiotherapist Samantha Speigel has expressed concern about the effects of excessive pillow use, warning that it can cause spinals with timely misalgnament and muscle discomfort over time.

In a video shared on Tikok, Speigel explained how the height of your pillow plays an important role in maintaining good currency. He told that many people prefer high pillows, which can move the head forward, increase tension in the neck and cervical muscles. This can cause chronic hardness and discomfort.

How the height of the pillow affects your spine

Research suggests that using a pillow with incorrect height can cause spinal alignment. If your pillow is too high, it takes your neck to a position, stressing muscles and joints. On the other hand, a flatter pillow allows the spine to remain in a more neutral position, reduces stress and pressure buildups.

Speigel shared his experience with patients who struggle with asana issues, he explained, “When they come for therapy, I lay them on my back, and they are on my back, and their heads At least two pillows are required.

Long -term effects of poor sleep posture

Over time, there may be frequent neck pain, stiffness and long -term changes in the spine in poor sleep posture. Speigel warned that constant sleeping with a lot of pillows can contribute to a situation known as the hump of the dover, which is an further curvature of the upper back, resulting in a hump posture.

She explains, “When you go to bed at night, use gravity for your benefit, if you can bear it then to pull the stretter to you. If your mattress molds your body too much, So it can strengthen the bad posture. “

Exercise to improve posture

For people struggling with poor currency, Speigel suggests a simple wall exercise:

1. Stand slightly away from a wall.

2. Fold your knees and press the lower back of your back against the wall.

3. Keep your back your head against the wall without too much arches.

4. While opening your palms, pull your shoulders back and slightly downwards.

5. If it is comfortable, raise your arms up and bring them back down while pressing your spine against the wall.

She explains the importance of keeping both the thoracic spine (upper back) and the cervical spine (neck) align, “Wherever the thoracic spine goes, the cervical follows the spine.”

Expert advice on pillow

NHS also provides recommendations to reduce neck pain. They recommend using a low, firm pillow, if necessary to apply pain relievers like paracetamol, and heat or cold packs for relief. However, they take care against using the neck collar until they are determined by a doctor, as it may lead to further hardness.

However, choosing the right pillow depending on your gold status can protect you from hardness and discomfort:

– Back Sleepers: To limit tension on the neck, one should choose the option of thin pillows.

– Stomach sleepers: An ultra-spring pillow (or no) is required to maintain a straight spine and reduce the lower back.

– Side Sleeper: 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 throat or tight shoulders, your pillow choice can be defective. Paying attention to the height and firmness of your pillow, with practicing good asana practice, can help prevent spinal issues for a long time.

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