5 Ways to Choose the Right Pillow or Mattress for a Healthy Spine

Proper rest is a very important part of a healthy lifestyle. We spend roughly a third of our day sleeping, so why not be as comfortable as possible while also taking care of your spine? It is so beneficial to have a mattress and set of pillows that will provide the support and alignment you need throughout the night. Not only will you sleep better, but your back will thank you in the morning.

Here are some things to keep in mind when selecting a mattress and pillow:


  1. Sleep Position

When it comes to pillow selection, your sleeping position will determine what kind of pillow you need:

  • Back Sleepers – Typically will want a thinner pillow so their head isn’t tilted too far forward. That can lead to neck and back pain.
  • Side Sleepers – Usually require a thicker pillow to provide neck support and maintain spinal alignment.


  1. Fill Material

Generally pricier, feather pillows are great because they conform well to your head and neck. You also may consider memory foam or down alternatives. In most cases, it’s a matter of budget and personal preference to find something that will offer the comfort and support you need.


  1. Mattress Lifespan

Most mattresses have a lifespan of 7-10 years. Flipping and rotating them often will help them last longer. If your mattress is showing signs of wear or is getting too saggy, it may be time to replace it.


  1. Support Pillows

Depending on your sleep position, additional support pillows may be helpful. Side sleepers can put a pillow between their knees or have a fluffy pillow to support their top arm. Back sleepers may want to place a pillow under their knees for lower back support. Stomach sleepers can use a thin pillow underneath their pelvis for better alignment.


  1. Talk with Your Doctor

When in doubt, ask your doctor or physical therapist for recommendations. They will be more knowledgeable about your physiology and can provide helpful advice for sleeping positions, as well as mattress and pillow selections.


CORE Physical Therapy is here to help with all your physical therapy, health, and wellness goals. Contact us today for more information or to get started with your custom physical therapy plan.

This entry was posted on Thursday, February 7th, 2019 at 12:53 pm and is filed under News & Events, Wellness Blog. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.

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