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forward head posture

The most important step to choosing the right pillow

If you are one of the many people who are not sure where to start when selecting a pillow then please watch our quick video on what we think is THE most important step when making your choice. 

Let's face it, there are too many options for pillows out there. There are so many materials, shapes, and seemingly random options for you to choose and the hardest part for a lot of our clients is that nearly all of them seem incredibly expensive! 

Choosing the right pillow for you is very important but it shouldn't be something you lose sleep over. 

At Align we believe that there is one simple factor that you need to consider above all else before settling on a new pillow.

If you have any further questions after you have watched the video about choosing a pillow or how best to approach sleep to manage your issues (be it posture, neck pain, low back pain or headaches), please do not hesitate to contact us at Align. We have a select range of pillows on hand at any time that are available to you even if you have never been in before. 

Knowing how important sleep is to our community, we are always happy to offer a complimentary pillow fitting for you so that you can be confident that you are making the right choice. 

Watch our video below to hear what advice Drs Martin and Kieran start with for anyone who is considering an updated pillow. If you'd prefer not to watch, the clip has been transcribed below. 

Hi, Martin Harvey from Align Chiropractic here. 

One of the most common questions that we get asked in practice is: “What sort of pillow should I be sleeping with?”

We have people coming in who have entire collections of pillows, made out of everything from feathers, through to the latest space-age materials, and they wonder: 

“Why can't I find a pillow that’s comfortable for me?” 

The first thing that we always want to make sure is that the pillow is the right size and the right fit for you. 

Obviously some people are different sizes and there are also people who choose or are most comfortable in, different sleeping positions. 

Make sure you check out our “which sleeping positions should you be using” video as well, but if you’re somebody who predominantly sleeps on your side, then you're going to need a larger pillow. 

In side sleeping, the idea of the pillow would be to take up a significant amount of the space between your shoulder and your neck, so that it’s supporting your neck. 

If it is not, when you’re sleeping on your side and it's too low, your pillow is going to force you to tip over quite a bit that way, and at the same time if it's too big for you, it's going to tend to tip you the other way. 

If you're somebody who mainly sleeps on your back, then wanting to keep your head fairly balanced over your shoulder, you’re not going to want to big a pillow because a really big pillow is going to tend to force you forward quite a bit.

To that end, the type of pillow that typically is the best compromise if you're one of the many people who sleep a bit in both is a contoured pillow. 

The contour allows the thicker part of your head when you're lying on your back to be in the contour and it also supports your neck without forcing you too far forward. 

This is a low-profile pillow and this would be for somebody who primarily sleeps on their back or they're a smaller person who sleeps on their side.

If you're a bigger person who's a side sleeper, then you're going to want to go to a larger, higher profile pillow. 

You can see here that it's much thicker than the other pillow, again it's the same basic structure. 

So there you have it, a simple way of getting a bit of an idea of which pillow you should be using. 

The most important first thing is that it's less about the material that it’s made from these ones are made out of latex which is a really comfortable and durable material but the most important thing is to make sure you get the right size based on how big you are, as well as your preferred sleeping position.

Simple exercises for people with neck pain

If you have neck pain, tight shoulders or headaches that come from your neck then I suggest you watch the video below.  

In the video I run you though some very simple movement exercises to keep you mobile, try and get your neck moving again and hopefully help make you more comfortable as you go through your day. 

I have tried to keep them very quick and easy so that you can incorporate them into your day simply and without having to make it too obvious that you're doing them.

If you are concerned about your neck pain or you have any questions, or if you experience discomfort doing them, then please do not hesitate to get in contact with us. 

As always, the video has been transcribed below, but I recommend you watch to get a demonstration...and to see me in my solo video debut. Enjoy. 

 

Hi I'm Kieran from Align Chiropractic. I just wanted to run you through a quick exercise for getting your neck moving.

Now if you're somebody that suffers from neck pain, a tight neck or headaches that feel like they come from your neck then this video is for you. 

One of the main group of exercises that we recommend for our clients regularly are to get their neck moving again. 

It's really important that your neck range of motion is even to both sides, it should be pain free and it shouldn't feel too tight one side compared to the other. 

The important thing to remember when doing these exercises is don't push through a pain barrier or push to the extremes of your motion. 

What we are wanting to do is get to the point of restriction and just relax into that position. 

So its very simple to do; first of all we're looking at rotation. 

Turning your head to one side holding it at that point of restriction for three seconds come back to the middle then turning the other side. 

You're looking for it to be even on both sides and pain-free, hold for three seconds, back to the middle. 

Next we go straight to side, lateral flexion for three seconds, back to the middle and then to the right-hand side for three seconds and finally, back to the middle again.

Remember, it’s three seconds on each side and you cycle through all four of those five positions 5 times to keep things moving.

If you are finding a lot of restriction or are particularly uncomfortable on one side more than the other, that can be an indication of a more significant underlying imbalance.

If you are feeling that or have any concerns about how your body is moving,  I'd recommend that you get on to us and let's figure out what's happening for you.