{"id":987,"date":"2024-03-04T23:15:30","date_gmt":"2024-03-04T23:15:30","guid":{"rendered":"https:\/\/themelbournechiropractor.com.au\/blog\/?p=987"},"modified":"2024-03-04T23:18:05","modified_gmt":"2024-03-04T23:18:05","slug":"pillow-talk-choosing-the-right-one","status":"publish","type":"post","link":"https:\/\/themelbournechiropractor.com.au\/blog\/pillow-talk-choosing-the-right-one\/","title":{"rendered":"Pillow Talk – Choosing The Right One!"},"content":{"rendered":"\n

Do you know that we spend on average 6-8 hours sleeping<\/a> every day? \u2013 longer if you like lounging in bed with your telly!<\/p>\n\n\n\n

Unfortunately, we tend to overlooked the importance of getting the right pillow and this can lead to sore shoulders, sore neck<\/a>, sore back or other issues<\/a> when we get up in the morning.<\/p>\n\n\n\n

One major to point out is to NOT<\/strong> sleep on your belly! Sleeping on your tummy is commonly the cause for chronic neck pain, headaches or migraine<\/a> from the long duration of twisting your neck to the side to
breathe.<\/p>\n\n\n\n

A general rule of thumb is that your sleeping posture should be as neutral<\/a> as you would standing upright: The spine should not be curved sideways due to too high or too low of a pillow, and the spine should maintain its lordotic and kyphotic curve when you are lying on your back. (Think about good ergonomics even when you are sleeping)<\/p>\n\n\n\n

Some useful tips when choosing a pillow:<\/strong><\/p>\n\n\n\n

    \n
  1. Make sure your pillow supports your neck<\/a> and head to allow your spine to be aligned when you lie on your side (A contour pillow generally works best for side sleepers).<\/li>\n\n\n\n
  2. A thinner pillow may be better for back sleepers so that your head is not propped up too high creating tension in your suboccipital muscles.<\/li>\n\n\n\n
  3. It can take up to 2 weeks to get used to a new pillow \u2013 so be patient.<\/li>\n\n\n\n
  4. It is recommended to change your pillow every 2 to 3 years (especially when it looses it shape or height).<\/li>\n\n\n\n
  5. Get someone to observe your posture while you sleep because what feels comfortable may not have the right support for your body type.<\/li>\n\n\n\n
  6. Bonus tip for low back support: placing another pillow under your knees when you are on your back or between the knees when you are on your side helps keep the spine and pelvis in the neutral position.<\/li>\n<\/ol>\n\n\n\n

    *Remember to mention your pillow the next time you come in for your appointment and our chiropractors<\/a> will help you with any of your questions.<\/strong><\/p>\n\n\n\n

    \"TMC.jpg\"<\/figure>\n\n\n\n

    https:\/\/themelbournechiropractor.com.au\/<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

    Do you know that we spend on average 6-8 hours sleeping every day? \u2013 longer if you like lounging in bed with your telly! Unfortunately, we tend to overlooked the importance of getting the right pillow and this can lead to sore shoulders, sore neck, sore back or other issues when we get up in […]<\/p>\n","protected":false},"author":1,"featured_media":988,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"spay_email":"","footnotes":""},"categories":[1],"tags":[28,386,30,35,29,27,49,20,6,76,24,7,48],"class_list":["post-987","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorised","tag-acute-pain","tag-allied-health","tag-benefits-of-chiropractic","tag-broadmeadows-chiopractor","tag-chiropractic-care","tag-chronic-pain","tag-fawkner-chiropractor","tag-low-back-pain","tag-neck-pain","tag-pillow-use","tag-poor-posture","tag-stretches","tag-westmeadows-chiropractor"],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2024\/03\/Pillow-Use-TMC.jpg?fit=1022%2C766&ssl=1","jetpack-related-posts":[{"id":774,"url":"https:\/\/themelbournechiropractor.com.au\/blog\/sleeping-positions-whats-best-for-you\/","url_meta":{"origin":987,"position":0},"title":"Sleeping Positions… What’s Best For You?","date":"8 December 2022","format":false,"excerpt":"Sleeping positions vary differently from person to person and this is why finding the most effective way to get yourself to sleep is an easy way of making you healthier. Our main goal as chiropractors is to ensure that you are using your body as effectively as possible to remove\u2026","rel":"","context":"In "Uncategorised"","img":{"alt_text":"Sleeping-Positions-TMC.jpg","src":"https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/12\/Sleeping-Positions.jpg?fit=800%2C533&ssl=1&resize=350%2C200","width":350,"height":200},"classes":[]},{"id":1214,"url":"https:\/\/themelbournechiropractor.com.au\/blog\/optimising-sleep-for-spinal-health-how-to-sleep-right\/","url_meta":{"origin":987,"position":1},"title":"Optimising Sleep for Spinal Health: How to Sleep Right","date":"26 September 2025","format":false,"excerpt":"Your sleep position can either support or sabotage your spine. Many people wake up with tight backs or necks without realizing their sleeping posture is the culprit. Here\u2019s how to make sure your sleep is helping\u2014not hurting\u2014your spine. Best Sleep Positions for Spinal Health On Your Back Use a small\u2026","rel":"","context":"In "Uncategorised"","img":{"alt_text":"Good_Sleep_TMC.jpg","src":"https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2025\/09\/Benefits-Of-Sleeping-Correctly.jpg?fit=1200%2C801&ssl=1&resize=350%2C200","width":350,"height":200},"classes":[]},{"id":298,"url":"https:\/\/themelbournechiropractor.com.au\/blog\/what-is-the-best-pillow-for-neck-pain\/","url_meta":{"origin":987,"position":2},"title":"What Is the Best Pillow For Neck Pain?","date":"30 March 2022","format":false,"excerpt":"About Neck Pain - There are three main types of neck pain which may include: Acute Neck pain\u00a0= Neck pain that is usually severe and has been going on for the last 72 hours is considered acuteSub acute Neck pain\u00a0= Neck pain that has continued for the last 2 weeks\u2026","rel":"","context":"In "Uncategorised"","img":{"alt_text":"PillowSleepingTMC.jpg","src":"https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/03\/man-sleeping-napping-resting-in-bed-1_jpg-600x390-1.jpg?fit=600%2C390&ssl=1&resize=350%2C200","width":350,"height":200},"classes":[]},{"id":879,"url":"https:\/\/themelbournechiropractor.com.au\/blog\/all-about-torticollis-syndrome\/","url_meta":{"origin":987,"position":3},"title":"All About Torticollis Syndrome","date":"26 April 2023","format":false,"excerpt":"What is Torticollis? Torticollis also known as a \"Wry Neck\" is a debilitating neck injury that can last up to several months depending on its severity. How Does Torticollis Occur? - Incorrect Posture - Bad Pillow - Bad Sleeping Position - Strenuous Activity - Incorrect Lifting Symptoms Of Torticollis! -\u2026","rel":"","context":"In "Uncategorised"","img":{"alt_text":"Torticollis-Neck-Pain-TMC.jpg","src":"https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2023\/04\/Torticollis-Neck-Pain-TMC.jpg?fit=900%2C599&ssl=1&resize=350%2C200","width":350,"height":200},"classes":[]},{"id":951,"url":"https:\/\/themelbournechiropractor.com.au\/blog\/neck-pains-strains\/","url_meta":{"origin":987,"position":4},"title":"Neck Pains & Strains","date":"7 November 2023","format":false,"excerpt":"Are you someone that has woken up with a sudden neck pain or maybe done an awkward movement at the gym that has caught your neck in an excruciating position? Well thankfully in this blog we will be running through some reasons of why this can occur, ways to help\u2026","rel":"","context":"In "Uncategorised"","img":{"alt_text":"Neck_Pain_TMC.jpg","src":"https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2023\/11\/Neck-Pain-TMC.webp?fit=600%2C400&ssl=1&resize=350%2C200","width":350,"height":200},"classes":[]},{"id":491,"url":"https:\/\/themelbournechiropractor.com.au\/blog\/is-cracking-your-neck-a-bad-habit\/","url_meta":{"origin":987,"position":5},"title":"Is Cracking Your Neck A Bad Habit?","date":"17 June 2022","format":false,"excerpt":"Cracking your neck or back wont cause you to get arthritis although what it can do is stiffen up your joints in the area you are stressing to get that initial \"crack\". Usually what happens is when you get that release, is a movable joint that is not restricted is\u2026","rel":"","context":"In "Uncategorised"","img":{"alt_text":"Sore-Neck-TMC.jpg","src":"https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/06\/5d9d791cf2bb754854f302f1_woman-holding-neck.jpg?fit=1200%2C800&ssl=1&resize=350%2C200","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/themelbournechiropractor.com.au\/blog\/wp-json\/wp\/v2\/posts\/987","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/themelbournechiropractor.com.au\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/themelbournechiropractor.com.au\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/themelbournechiropractor.com.au\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/themelbournechiropractor.com.au\/blog\/wp-json\/wp\/v2\/comments?post=987"}],"version-history":[{"count":3,"href":"https:\/\/themelbournechiropractor.com.au\/blog\/wp-json\/wp\/v2\/posts\/987\/revisions"}],"predecessor-version":[{"id":991,"href":"https:\/\/themelbournechiropractor.com.au\/blog\/wp-json\/wp\/v2\/posts\/987\/revisions\/991"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/themelbournechiropractor.com.au\/blog\/wp-json\/wp\/v2\/media\/988"}],"wp:attachment":[{"href":"https:\/\/themelbournechiropractor.com.au\/blog\/wp-json\/wp\/v2\/media?parent=987"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/themelbournechiropractor.com.au\/blog\/wp-json\/wp\/v2\/categories?post=987"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/themelbournechiropractor.com.au\/blog\/wp-json\/wp\/v2\/tags?post=987"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}