In This Issue
- Article - All the different pillow choices!
- Inspirational quote
- Inspirational story
- Featured product- Cervical Traction Neck Pillow- with $5 dollar discount code attached
- Posture Tip of the Month
Welcome to the 1st edition of Arc4Life’s Healthy Sleep Healthy Life, the online newsletter to help you with neck or back pain, proper posture, and sleeping comfortably. Get health tips for how to reduce pain, sleep better, and maintain a healthy spine.
- All the Different Pillow Choices
Rest and sleep are the body's chance to heal itself from the postural, physical and nervous insults of the previous day. The use of some of the following pillows can improve the quality of rest and repair, allowing one to wake up more rested and ready to face another day.
Pillow choice should be based on personal preference
It is important to note that not all pillows work well for everyone. A short trial of one week to two weeks should be enough time to decide whether or not the pillow is providing benefit.
Knee pillows. Using a traditional (mattress top) pillow either between the knees (when sleeping on the side) or below the knees (when sleeping on the back) is important to alleviate strain on the lower back.- When sleeping on the side, bending the knees and placing a pillow between the knees prevents the knees from coming together and keeps the spine in the neutral position. When there is no support between the legs, the upper leg rotates downward, pulling the pelvis, and distorting the natural line of the spine. Adding support between the knees can prevent back pain induced by these types of forces and allow the back to heal and more properly rest while sleeping.
Usually, a firm pillow between the knees works better than a softer pillow because it serves somewhat as a kickstand to keep the upper leg from rotating over the lower leg. - When sleeping on the back, placing a pillow underneath the back of the knees helps reduce the load on the lower back. Some people even prefer to have two pillows to elevate their knees higher. With two or more pillows underneath the knees, the lumbar spine is flattened, putting less force on the pain sensitive facet joints of the spine. Check out the Jackson Roll for placing under your knees- a very versatile pillow that can be used for the neck as well.
This position is the best overall to help the back rest comfortably, and many people find that this is the only way they can sleep during an acute phase of back pain or while recovering from spine surgery.
Body pillows. A pillow that is as long as the body can serve several functions for people who prefer to sleep on their side, as the top portion can be used to support the head and neck, while the bottom portion supports the knees and legs. Some people find this more comfortable than using separate pillows for the head and knees. In particular, women who are pregnant may find that a body pillow that provides added support for the abdominal area helps them rest comfortably. Throwing the top leg over the body pillow while side sleeping should be avoided, as this places torque (twisting force) on the lower thoracic and lumbar spine.
Neck pillows. A pillow that is contoured to fill the spaces under the head and neck can be helpful for people with neck pain. Also called cervical pillows or orthopedic pillows, this type of pillow has a deeper depression where the head lies, and extra support under the neck. People with neck pain may favor these pillows, as they fill the hollow space created by the neck and help keep the neck in alignment with the spine. Some orthopedic pillows tend to wear out after one or two years and may need replacing.
Travel pillows. A "U" shaped pillow that is curved to fit snuggly around the neck can be used for sleeping or supporting the head when in a seated position. This type of pillow prevents the head from bending too far to one side or the other. It also creates a support so that the weight of the head is partially taken care of by the pillow. This relieves some of the work done by the muscles keeping the head up and may be beneficial while sleeping in a sitting position, such as in an airplane or in a car. Check out the Linear Gravity Neck Pillow. Perfect for travel. The Great thing about the Linear Gravity Neck Pillow is that it comes in 3 sizes: small, medium and large.
Lower back support pillows. A lower back support pillow helps provide support for the inward curve in the lumbar spine. Sitting for extended periods of time without any lower back support can create muscle tension and pain in the lower back and legs (e.g. sciatica). Used when in a seated position, a lumbar support pillow fills the natural gap that is created between the lower spine and the chair.
Lumbar back support is also helpful when sitting in a car. When the lumbar curve is supported, the downward forces of gravity and driving are absorbed much like a coiled spring, as opposed to a non-supported straight or slouched lumbar spine. The Slimrest Low Back Support provides the low back support that you need when sitting for prolonged periods of time.
Donut pillows. As the name implies, this is a donut-shaped pillow that is placed on the seat portion of a chair. With either a depression or a hole in the center of the pillow, one can sit with much less pressure in the coccyx region (the tailbone). People who have suffered a broken or bruised tailbone or have coccygeal pain (such as coccydynia) may need this type of pillow in order to sit without pain.
Summary of pillow support and comfort
Use of a variety of pillows for both comfort and support can make a big difference in alleviating or avoiding back pain or neck pain and getting a good night’s sleep. For people with spinal disorders, the right type of support can be especially important in helping the spine rest comfortably.
For example, most down or feather pillows offer very little structural support compared to pillows filled with firmer materials. People who suffer from moderate or severe spinal disc degeneration, spinal stenosis, myofascial pain, or trauma often seem to experience a more restful night’s sleep with a firmer pillow. Pillows filled with grain or buckwheat hulls are often effective for people with any of the above-mentioned conditions.
By: John Schubbe, DC - When sleeping on the side, bending the knees and placing a pillow between the knees prevents the knees from coming together and keeps the spine in the neutral position. When there is no support between the legs, the upper leg rotates downward, pulling the pelvis, and distorting the natural line of the spine. Adding support between the knees can prevent back pain induced by these types of forces and allow the back to heal and more properly rest while sleeping.
- “The question should be, is it worth trying to do, not can it be done”. Allard Lowenstein
- Inspirational Story of the Month
Two young frogs fell into a bucket of milk. Both tried to jump to freedom, but the sides of the bucket were steep and no foundation was to be had on the surface of the liquid.
Seeing little chance of escape, the first frog soon despaired and stopped jumping. After a short while he sunk to the bottom of the bucket and drowned.
The second frog also saw no likelihood of success, but he never stopped trying. Even though each jump seemed to reach the same inadequate height, he kept on struggling. Eventually, his persistent efforts churned some milk into butter. From the now hardened surface of the milk, he managed to leap out of the bucket.
The moral of this little inspiring story:
Those who don't give up and persevere may be in for a pleasant surprise! - Featured Product - The Cervical Traction Neck Pillow
On Sale 5 dollars off until April 2, 2007, use discount code: 5offCLT 
- Experience Deep Sound Sleep because your body relaxes.
- Breathe easier and reduce snoring because your air passage is unrestricted. Snoring is often caused By restricted Air Passages of the Throat
- Enhance Circulation because blood flows better through relaxed muscles.
- Enjoy Better Posture because your cervical spine is aligned in a natural way.
- Fall asleep naturally without drugs and medication Simply lie down and reap the rewards of these scientifically designed neck pillows.
- Get Better Quality Sleep with our neck pillow because you be up all night tossing and turning !
- No allergic reactions with our neck pillows: No Foam Rubber, Latex, Memory Foam, Animal Products, Seeds or Bird Feathers in our Cervical traction neck pillow; Made with Soft Non-Allergenic Polyester Fiberfill
Here is what our customers and patients are saying about the Cervical Traction Neck Pillow:
"Good transaction. The pillow really helps with my neck pain."
helmkep , 3/14/2007
"Fast efficient and GREAT!!!AAAA++++++"
berzarc , 2/8/2007
"I have a herniated disk in my neck and this is the first pillow I have slept comfortably with. I love it!"
C.L, 2/3/2007
"this pillow is a gem. took a while to get used to though"
Heidi.M 2/3/2007
"Great product. Does what they claim. No neck pain anymore. Excellent!"
W.W 1/9/2007
- Experience Deep Sound Sleep because your body relaxes.
- Posture Tip of the Month
Posture is a window to the spine.
Forward head posture is the most common postural misalignments and is a hint that one’s neck or cervical spine is shifted forward and may have lost the normal curvature that should be there.
Have a friend or loved one look at your posture from the side. The middle of the ear should line up with your shoulder. If the ear is forward of the shoulder you may suffer from misalignment. More on this in your next newsletter Posture Tip…
That's all for this month's newsletter
Sleep Tight!
Arc4life
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