Cure morning neck pain and numbness with the right pillow: Doctor's tips

Severe neck pain and numbness upon waking are problems many people face. In most instances, we try to soothe the pain by massaging with herbal oils. However, an orthopaedic surgeon would blame the pillow that you are using for your neck pain. Dr Koshy P George, MS, orthopaedic surgeon at Lissie Hospital, explains: 

Spine alignment and pillow
Cervical lordosis is a natural inward (C – shaped) curve of the cervical spine. It is your pillow's medical responsibility to support this curve perfectly while you sleep. Unscientifically designed pillows can put pressure on the discs between the vertebrae, which can eventually lead to cervical spondylosis and disc herniation. 

When should you take it seriously?
Notice the following symptoms to understand whether your neck pain is caused by your pillow. 
Numbness on hand
The pain or numbness that spreads from the neck to the hands may be a sign of nerve injury. 
Weak hands and legs
Weakness in the legs and hands, along with pain, could be serious, as it is a symptom of stress on the spinal cord. 

Try these simple exercises
Standing for long hours or doing desk jobs puts pressure on the neck. The following stretching exercises could be done at regular intervals to keep neck pain away by reducing stress. 
1. Chin to chest
Sit or stand upright with your shoulders relaxed. Slowly lower your chin to your chest and hold for about 15 – 30 seconds. You will feel the backside of your neck stretched. Slowly return your head to back to the original position. 
2. Head rotation 
Slowly turn your head as if looking over your shoulder and hold for 15 – 30 seconds. You will feel a gentle stretch on the sides of the neck and shoulder. Now, repeat on the other side. 

3. Ear to shoulder
Slowly tilt your head so that your ear moves toward your shoulder. Do not raise your shoulder to touch your ear. Hold for 15–30 seconds, then repeat on the other side. 
Note: Make sure to breathe normally while doing these stretching exercises. Besides, the movements should be done slowly to avoid stress or injuries. It is quite normal to feel a gentle stretch while doing these exercises; however, stop immediately if you feel pain. 

A doctor’s advice while choosing a pillow:
• Sleeping position – Those who sleep on their side should choose a high pillow that is proportionate to the width of the shoulders. Meanwhile, a low pillow is perfect for those who sleep on their back. 
• Material – Memory foam that changes according to the shape of the neck or latex pillows offer good support. 

When should you change pillows?
It is best to replace pillows every 2 years to maintain spinal health. Do not ignore neck pain as a mere muscle pull. Besides choosing the right pillow, do not forget to keep aside at least 10 minutes a day for light stretching exercises. Consult an orthopaedic expert if you feel weakness in your hands and legs along with severe pain.