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Arthritis Diet and Exercises

Best Type Of Pillow for Sleeping with Neck Pain, Pinched Nerve, or Herniated Disc


Hi folks, I’m Bob Schrupp physical therapist. Brad Heineck, physical therapist. Together we are the most famous physical therapists on the internet, in our opinion of course. Today Brad we’re going to talk about the best type of pillow for sleeping with neck pain. pinched nerve, or herniated disc and/or herniated This is a big problem for a lot of people, they’re trying to get a good night’s sleep, and the Pain won’t allow them So we’re gonna show you positions and things that you can try. We’re gonna give you lots of tips and it’s good maintenance Yeah, prevention as well Even if you’re not having problems you’re gonna want to try these things because you don’t want to end up with a neck problem Right if you are new to our channel by the way, please take a second to subscribe to us We provide videos on how to stay healthy, fit, painfree and we upload everyday Also go over to Facebook and “like” us, please because Brad and I as children were not liked, probably even picked on a little bit, and now we’re trying to turn that all the way around Maybe you weren’t picked on, well probably later on yeah Didn’t have karate when you were a kid Alright, so the first thing, we’re gonna give you some guidelines. The first thing what you’re trying to do is We’re gonna go over three main categories here Brad. First thing is you’re trying to get the neck in neutral. Yeah let’s go over neutral. It doesn’t make any sense, neutral, first gear second gear. You know what I’m talking about. So Brad stands here right now He’s actually got pretty good posture, his ears are kind of lining up with his shoulders And that’s where you want to see him. So here’s the shoulder, you can hardly see the ear because He’s got it lined up correctly. Show them incorrectly Brad Right so at night when you’re sleeping This is the same thing. You want to have your neck in this good position, not in this bad position And can you see how if you’re sleeping on your back and you use one thin pillow, you should be able to keep in a good position, but if you use two thick pillows It’s gonna push them right forward Alternatively, if he’s on his side, so now we’ll face this way Brad, now you can look again here to have good posture He wants to be right in the middle but look at the huge gap there So if he slept without a pillow yeah, he’d be way over and it’d be that stress on the neck all night long so and Quite often when you’re on your side, one pillow doesn’t do it does it, he’s still gonna bend in to the side So we’re gonna use two pillows and that’s gonna keep him Just take my word for it, two pillows is gonna keep him in the right position Yeah The goal is that neutral position and keep your neck healthy. By the way I read Brad that 70% of people sleep on their side, so it is more common to sleep on the side, so when you’re on your side You’re gonna want to come up with a thicker pillow, fill in that shoulder gap What about sleeping on your stomach Brad? Well, you know We’re not big fans of it. No we’re not. If you’re gonna sleep on your stomach the ideal thing would be that you have one of those holes like on a massage table Then you keep your neck in neutral, but if you’re on your stomach and your head has to be all the way, what we call in end range, it’s gonna be there for that’s okay, but you leave it there for a length of time, hours at a time, it could cause problems. I’m assuming stomach sleepers without knowing it, they probably turn their head right to left I don’t know, but yeah I don’t know how else you would do it. Your head’s all the way in one direction So if you’re gonna sleep on your stomach, I’d try to keep it limited and I would try to use a softer pillow because you certainly don’t want to be on your stomach and bending up like this Some sleepers don’t use a pillow. Oh yeah sometimes they even put their hands there or no pillow at all I shouldn’t say make fun of this but I could just imagine someone sleeping all night with their head to the right, and then they get up in the morning and they’re stuck Yeah a lot of headaches occur with people who sleep on their stomach. If you’re getting a lot of those neck headaches that may be the cause of it So that may be something to think about Tips for trying to get good posture when you’re sleeping One thing you could use Let’s do the towels. Yeah, we’ve got a number of little tricks you can do here. Bob’strying to decide which one first. Oh, okay, so what you can do, this is just a little thing to try to help keep your neck in place at night. You take a pillowcase and you fold it in half lengthwise, so I went this way, I fold it in half, and then I fold it in half again. You do a lot of laundry don’t you Bob yeah? I really got my act together don’t I. And then with it in this position you can just actually take it and put it around your neck Like this and then tape it in place or pin it in place Be careful with that pen Anyway this gives you just a little bit support, but it helps hold your neck in place at night We’ve had some people that like this I’ve used this with my people who have vertigo, after I do treatment and they’re not supposed to look down, I put this around them and it’s just a cheap neck collar Otherwise you got to go spend $15 and you only use it for a day The other thing you can try is when you sleep on your back or on your side there’s a little bit of curve in here, so to fill that in you can take a roll towel First why don’t we go the cheap way. Okay, so now if I’m sleeping on my side I’m on my side like this, and there’s kind of a gap here I can put the towel here And I can actually slip it in the pillow itself and put it right here And there it’s kind of in place, gives me a little extra support These are things you try Brad and see if it works and this For my patients that like it they know that does make a difference when they have that support in that neck and I’m sure there’s ones that say I don’t like it at all, right? Right or it might be just the size of the roll Experiment with that too and also if I sleep on my back And I take the one pillow, look how that fills in that gap really nice Brad They do make these two, that’s a McKenzie one, a Mackenzie cervical roll They’re just more comfortable because the cushion is more consistent, and it feels good But you know if this works, this is going to work better. Yep. It is softer Yeah, a lot of times once you put it in the pillow it stays there Again, it’s gonna give support for my neck. I’m gonna mention one pillow. Where are we at Brad? Nursal, I’ll make sure this is in our products below there It’s a memory foam, so it’s really nice and soft. Brad and I and his wife, we all tried this and it’s got a zipper so a washable cover cover, and it’s hypoallergenic and Your wife liked this curve didn’t she?
Yeah, because most of them go straight across and if you look at it from this angle, there’s a dip in here, which then inherently makes that roll. You don’t need a roll there. It’s built right into the pillow itself, but this one also has a spot here, which your shoulder fits into there when you’re on your side And then it’s a personal thing actually. It really is. I I liked it sleeping on my side I didn’t like it sleeping on my back. I’m not gonna be one that says go out and get this because pillows are very very personal Beyond trying to get your neck in the right position, how much softness or hardness you want or firmness That’s really individual It depends on your body, it depends on your mattress, if you’ve got a firmer mattress or so there’s a lot of variables. Did you guys like it or not? This? Yeah we gave it an A. Not an A+ but an A. Nice, are you a side sleeper or do you sleep on your back? I’m flopping Bob. Yeah I like to sleep on my sides, but my back doesn’t allow it, so I have to go to my stomach. So anyway that’s the long story. That’s the Nursal it’s $35.99. You can give it a try if you think that that’s something you want to try. All right the next category we’re looking at Brad, if you’re getting pain going down the arm or getting We got to take the stress off the nerves, so one way to do that is by the way when you’re sleeping on your back You got the thin pillow here and what you’re gonna do is you’re gonna go ahead and I would take another pillow Brad and put it right here and support that arm It just makes a big difference, it really does. It’s amazing what some of these little things can make a big difference like this going around your neck you wouldn’t think it makes a difference But you try and it’s amazing, this is another one, and if that isn’t enough you might even try to put one by it beside you and another one here For some people that’s what it takes. If you’ve got to go to your kids bedroom and take their pillows for your good night’s sleep That’s right Do what you got to do because they’re kids and they can take it yeah They’re tough So the other thing, you’re gonna lay on your side, the same thing, I would try to avoid laying on the arm the nerve pain is going down. You go ahead and you put one pillow beside you, this is the arm that’s giving me trouble, and another one up like this and again to support it. Again you can almost put two there Again lots of pillows I realize, but it makes a big difference if you can, yeah there you go, fold it up in half If you are gonna lay on the painful side Which we’d highly not recommend that you do, you could take a smaller throw pillow Create the canal here and put the arm in here and that gives a little, it’s not as difficult or stressful I should say on it They do make a sleep wedge with a hole for your arm on this. We have not tried it But I’ve seen them on So we’ll have to try those out and give the word on this one. Yeah, all right The other thing, somebody had asked Brad how do you watch TV at night in bed or how do you read a book? So our recommendation on that is That’s the sleep wedge. Google sleep wedge, there’s a lot of them that’ll come up That’s the one that they have a hole for the arm, too. That’s the same. I’ll put this in our products section – these aren’t that expensive But a great thing to do is to just put a pillow like this and now I’m in pretty good posture But I can read or I can watch TV Normally, what happens if you don’t have this you put an extra pillow or two under your head Then you get the head forward out of neutral position we’ve been talking about and it’s not desirable. It’s not comfortable and that’s the third category we’re gonna look at is comfort itself and and Again, if you sleep mostly on your back, I would probably get more of a medium pillow not as firm. If you’re on your side, I’d get probably a little bit of a firmer pillow You know I realize there’s down pillows, there’s feather pillows, there’s foam pillows, there’s memory foam. There’s synthetic There’s a website called sleep like the dead.com It actually really kind of Talks about pillows and beds and mattresses, and it ranks them all So that’s a good deal. Yeah, it is and it’s objective right so All right, I think we were ready to quit, aren’t we? I don’t know should we stop? We’re probably boring them to death Sleep well is a big thing. Yeah. Thanks for watching. Keep the neck healthy.

44 thoughts on “Best Type Of Pillow for Sleeping with Neck Pain, Pinched Nerve, or Herniated Disc

  1. Those pillows they sell at the chiropractor offices seem to have the solutions built in you guys are talking about. Itโ€™s got the hollow middle with stiffer sides.

  2. Thanks for this episode. What are your opinions on sleeping on a wedge or incline for acid reflux prevention purpose? Would it cause neck issues in the long run?

  3. It's tough if you toss and turn all night like I do. I doubt I ever stay in one position for more than half an hour, so pillows are always flying. The last time I got a good night's sleep, Vioxx was still on the market. ๐Ÿ˜‰

  4. Like Brad, I have spondy and cannot spend much of any time in bed on my back. Maybe a few minutes. When I do, my head cannot stay straight. It either wants to turn to the right or left. I even flipped my mattress recently to the firmer side with no better results. But I can lay on the floor for some time with no issues.

    I used two pillows last night as directed in the video and I think I did ok with it. It was difficult at first but the one thing I noticed is that my head wants to tuck my chin into my chest. Eventually, I ended up on my stomach but I DO try to combat this with tucking a pillow and the blankets into my side to prevent from ending up completely on my stomach.

  5. Hello Bob, hello Brad. How can I know if my shoulder pain is due to impingement or rotator cuff tear. Is there any self test that I can do to confirm our deny any of these? I am concerned because I have read that rotator cuff tear is more laying damage than impingement. Please help me out in this.๏ปฟ

  6. Hey there Bob and Brad, not sure which one of you are running the show there, ….I enjoy your content. Lots of viewers with great questions not being answered. I know you have a lot of questions and you can't answer them all…you have a great set with all the equipment available, good charisma and a terrific physical presence on screen…. when are you going to do some Q&A Live Streaming shows here on your YouTube channel??

  7. Definitely trying the pillow case trick, my doctor gave me a collar and it's so uncomfortable feel like I'm being choked! Thanks Bob and Brad ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

  8. Hello Brad and Bob. Love your videos. I have a question I donโ€™t know if you can help me answer regarding lower extremity contracture? My father is in a nursing home and has had 2 cva. Currently is immobile and seems like his legs are getting more and more contracted. The nurses always puts pillow under his legs and raise the lower bed up which seems to me is keeping him in the position to be contracted. What do you think I should do?? I always remove the pillows and lower the foot area on the hospital bed.

  9. What if you are a founder sleeping? Lol. ๐Ÿ˜‰ I hardly wake up in the same position. I use a regular flat pillow with a light feather pillow on top which gives me great support for side sleeping which is usually how I fall asleep. I have been having arm pain and use the side pillow but not the top one. The wedge looks great! Didn't think of that! Thank you! โ™ก

  10. Guys, Great Video and great education. Here is your solution to the best customizable pillow out there that accommodates for everything you went over in your video. Dr. Loth's Spine Align Pillow. www.spinealign.com

  11. Hello I have a memory foam mattress and Iโ€™m a side sleeper that move around a lot at night, I keep waking up with tight neck and shoulders which is giving me headaches I brought a memory foam contour pillow but it seems to make me feel more stiff, what can I do to help .

  12. trainer and coacher and experience as per body shape it is not just muscles build up it is also correct the shape of the body that always negleted unless the yoga gives to give push at any fat level to do any sort by a practice

    but practice give us but more than particular place of the body to bring them down mostly whole part to do same method cycling running jogging that is routine stupidity but that is only always recommeded

    today in india mostly teen college goer for almost two to 3 years the attraction and if at all job almost they spend time for later nothing carried

    today method of handling and teaching dont have proper medicial way of bringing up we all have that we dont have proper way tamilnadu gym dont give a push and all over we all blindly carry for few days with trainer and ther carry the charts and all that other than we dont get

    c all that teaching and stuffing is almost nothing todayy in what medical way , physio level is very less that what most of them time the body joints and most of the time

    we dont c none of gym more than building body builders what is essential healthy life style how to bring that in work out we dont have how to get train at any stage is so much lacking in and the knowledge and methods they give u that kills that

    pumping reputation any one can bring that but over the years what more than that
    today gym is looked up alternative method for spa massage ,
    but massge busienss is very less attention in tamilnadu massage joints pain shoulder pain neck to body and muscle freakness which comes
    most of them time when do some sudden work where that kills u bending down even to take the ball lying on the floor

    c the purpose of saying that gym not even understand what is the potential level of business how to impart asanas , physio and wrestling combo which is almost carried less attention

    none of the gym have a display of skeleton explaining today calcium defiency is so common eating junk foods fried foods and state meat that cause poisonous
    today that much contamination we dont blame but it is that happening

  13. Cotton made pillow is the best pillow for neck spasm and pain because pillow made fibers is absolutely uncomfortable

  14. i have been so happy with the results from this film. every medical youtube video i research i find you guys and watch it. always multiple resolutions and reasons for the need of them. thank you!

  15. It would have been better if they had dispensed with the small talk. It is time wasting and isn't really funny. Come straight to the point will'ya?

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