The First Pillow: Support Under the Neck

A pillow is not just for resting your head. The habit of only placing the back of the head on the pillow while sleeping creates a floating state between the shoulders, cervical spine, and pillow, which is not beneficial for the neck muscles to rest and relax, leading to neck pain upon waking.

Dr. Song Keran, an orthopedic surgeon at Medical Center No. 4 of the People’s Liberation Army General Hospital (China), explains that the human cervical spine normally has a physiological curvature of 10 to 15 degrees. This curve disappears when the head bends down and increases when the head is lifted. This is a natural state. In modern life, more and more people are often in a head-down, hunched posture. During the day, the cervical spine structure becomes tired and frequently experiences pain and excessive tension.

Therefore, when sleeping at night, the pillow must provide good support and rest for the neck and head, while maintaining their relative position.

Regarding pillow use, Dr. Du Jinxia from the Rehabilitation Medicine Center of West China Hospital, Sichuan University, recommends:

• The pillow height when lying on the back after compression: should be equal to the height of a clenched fist. When lying down, the eyes can “look straight” upwards, and the cervical spine should not be overstretched or curved.

• The pillow height when lying on the side after compression: usually ranges from 8 to 15 cm, varying according to body shape. Generally, it equals the width of one shoulder.

The Second Pillow: Support Under the Legs

If you want better spinal protection or feel discomfort in your back or legs, you can experience better rest with another pillow.

• Lying on your side: place a pillow between your knees.

When sleeping on your side to prevent spinal scoliosis, you can place a blanket or pillow between your legs. You need to sleep on both sides to avoid sleeping on one side for too long, which can cause spinal curvature.

• Lying on your back: place a pillow under your knees.

To reduce pressure on the lumbar spine, when lying on your back, you can place a pillow under your knees. This helps maintain the healthy spinal curve and relieves pressure on the intervertebral discs. For people who toss and turn during sleep, you can wrap a soft blanket to limit movement to a certain extent.

Choose a pillow with appropriate height and place a soft cushion under your knees. This “fine adjustment” helps the entire body receive adequate support, allowing muscles throughout the body to relax and rest completely.