If you’re waking up every morning with a sore middle back, it’s possible that your pillow is the culprit. A pillow that’s too thin or too thick can lead to poor sleeping posture, which can put extra pressure on your back.

In this article, we’ll explore how a pillow can affect your back health, and give you tips on how to choose a pillow that’s right for you.

The importance of a good pillow for back health

Getting enough sleep is crucial for your overall health, and the quality of your pillow can play a significant role in how well you sleep.

Your pillow should support your head, neck, and spine in a neutral position, so that your muscles can relax and you can get a good night’s rest. When your pillow is too thin or too thick, it can throw off the alignment of your spine, which can lead to pain and discomfort.

How a pillow can cause middle back pain

When you sleep on your back, your pillow should fill the gap between your neck and the mattress. If your pillow is too thick, it will push your head forward and strain your neck muscles.

This can lead to pain in your middle back, as your body tries to compensate for the incorrect posture. On the other hand, if your pillow is too thin, your head will fall back and create a curve in your spine. This can also lead to pain in your middle back.

How to choose the right pillow

Choosing the right pillow can be tricky, but there are a few things to keep in mind that will help you make the right decision:.

1. Consider your sleeping position:

The type of pillow you need will depend on whether you sleep on your back, side, or stomach. If you sleep on your back, you’ll need a thinner pillow than if you sleep on your side.

If you sleep on your stomach, you may not need a pillow at all, or you may need a very thin one.

2. Look for a pillow that supports your neck:

Look for a pillow with a contour or cervical design that supports the natural curve of your neck. This will help keep your spine in alignment and reduce pressure on your back muscles.

3. Consider the material:

The material of your pillow can also affect its comfort and support. Memory foam pillows are popular because they conform to your body shape and provide excellent support, while down pillows are softer and more plush.

4. Test it out:

It’s important to test out a pillow before you buy it, especially if you have a history of back problems. Lie down on the pillow and make sure it feels comfortable and supportive.

If you’re buying in-store, some retailers may allow you to try out the pillow for a few nights before making a final decision.

Other factors that can cause middle back pain

While your pillow can play a significant role in your back health, it’s important to remember that there are many other factors that can contribute to middle back pain. Here are some other things to consider:.

1. Poor posture:

Sitting or standing in a hunched position for extended periods can strain your middle back muscles. Make sure to practice good posture throughout the day.

2. Lack of exercise:

Regular exercise can help strengthen your back muscles and reduce the risk of pain and injury.

3. Injury or trauma:

If you’ve recently experienced an injury or trauma to your middle back, you may be experiencing pain as a result.

Conclusion

If you’re experiencing middle back pain every morning, it’s possible that your pillow is to blame.

Consider investing in a pillow that provides the right amount of support for your sleeping position and neck curve, and test it out before making a final decision. Remember to also practice good posture and get regular exercise to keep your back muscles strong and healthy.