Pillows are often thought of as something to rest your head on, but ideally, they should support your neck rather than just your head. The concept of a "neck pillow" might better describe their purpose. Here's why: when using a pillow, the cervical spine can be left unsupported in mid-air. As you sleep, the ligaments, muscles, and joint capsules that protect the cervical spine relax. Over time, this can lead to the loss of the spine's natural curvature or even cause it to bend in the opposite direction, potentially resulting in vertebral joint dislocation. If the vertebral artery and spinal nerves are affected, it could lead to symptoms like dizziness and cerebral insufficiency. Therefore, proper pillow support is crucial for maintaining cervical spine health.

To maintain the natural curvature of the cervical spine while sleeping, it's best to use a cervical pillow designed specifically for neck support. However, if a cervical pillow is not available, you can create a makeshift one yourself. Simply take a large towel or bath towel, roll it tightly into a tube, and place it under your neck. This DIY solution can help provide the necessary support to keep your cervical spine aligned and maintain its natural curvature.

The ideal pillow height varies depending on age and individual comfort. Generally, a height of about 7 cm is suitable for teenagers, while 8-9 cm is more appropriate for adults. However, comfort is key, and the pillow height should be adjusted to meet your personal needs. Despite traditional preferences, choosing the right pillow shape, height, size, filling material, and hardness is crucial for maintaining cervical health. Each factor plays a significant role in supporting the cervical spine and ensuring a restful sleep.

Using a pillow that is too high can harm the cervical spine, whether you're sleeping on your back or side. When lying supine, the pillow should support a neutral cervical curve. If the pillow is excessively high or poorly shaped, it forces the neck into excessive flexion. This forward bending strains the posterior longitudinal ligament, yellow ligament, interspinous ligament, and supraspinous ligament, as well as causes undue muscle tension. Additionally, the top vertebra's inferior articular process may shift over the superior articular process of the lower vertebra, leading to joint misalignment and tension in the joint capsule. This misalignment can compress the spinal cord, nerve roots, and vertebral arteries, resulting in a range of cervical symptoms.

Using a pillow that is too low can also negatively impact the cervical spine. When the pillow is too low, the cervical spine remains in excessive extension, causing an abnormal increase in lordosis. This position forces the upper vertebrae to tilt backward, compressing the posterior part of the intervertebral disc and pulling the anterior part. The nucleus pulposus shifts forward, and the anterior longitudinal ligament becomes strained. Prolonged use of a low pillow leads to fatigue and chronic injury of the anterior longitudinal ligament, which normally helps prevent excessive spinal extension. Over time, this chronic strain can diminish the ligament's protective function, potentially leading to vertebral dislocation and increased discomfort.

Sleeping habits influence the ideal pillow height. For those who sleep on their backs, the pillow should be approximately the height of a compressed fist. For side sleepers, the pillow height should match the compressed height of one shoulder. Ideally, the pillow should support the cervical spine's natural curvature, regardless of sleeping position, to ensure optimal comfort and alignment.