When To Replace Your Pillow to Help Back Pain

Replacing your pillow helps manage back pain. A good quality orthopaedic pillow is important when you want to sleep well.

Not only should your pillow improve your sleep. It should also support your posture and prevent back pain. If you are experiencing back pain, replacing your pillow is a good idea.

 How Do I Know My Pillows Needs Replacing?

 There are several tale tell signs you need a new pillow.

• Neck pain: Experiencing neck pain when you wake up is a sign your pillow has seen better days. Replace it with a new one as soon as you can.

• Headaches: We don’t often associate migraines and headaches with needing a new pillow. But, misaligned muscles and tendons lead to headaches and migraines. A healthy blood flow to the brain is important when we sleep.

• Flat pillow: Is your pillow flat? If your pillow is flat, it means the fibres and materials in it have become compressed. This means your posture could be better when sleeping.

• Lumpy pillow: A lumpy pillow is a sure sign the materials in your pillow are breaking down.

• Stains on your pillow: Body fluids accumulate in your pillow as you sleep. It can lead to your pillow being constantly damp. Dampness and inflammation are linked. Any kind of inflammation leads to pain including back pain.

Lumpy Pillows

Lumpy pillows affect your alignment when you sleep.

Many of us neglect to check our posture when we lie down. Our posture when lying down is as important as our standing and sitting posture.

Over time, your pillow eventually becomes lumpy. This means you may notice hollows appearing in its shame.

Hollows in our pillow do not support our head and neck. Our spine needs to be straight at all times. Any pressure on the spine or less-than-perfect alignment of the head and neck leads to back pain.

When you go to bed, check that your pillow is not lumpy. It should offer both head and neck support.

Pillow Odours and Stains

At first, it seems hard to imagine that odours and stains can affect back pain.

During the night, our pillows absorb bodily fluids including oils and perspiration. Skin cells, hair, tears and saliva also build up in your pillow.

Long-term this leads to mould and mildew which could mean your pillow is constantly slightly damp. Using a pillow protector helps, but it is still best to check your pillow for odours and stains.

Dampness can make you feel chilly. You may not notice it at first, but over time, chills can build up in the body - especially when you spend 8 hours in 24 hours in bed. 

Dampness is associated with inflammation. When you suspect dampness to be the culprit, check your pillow. If it feels slightly damp, smells or is covered in stains, it is time for a new pillow.

Can Dust Mites Cause Back Pain?

We know there is a connection between mould and pain.

Increasingly scientists are beginning to believe that dust mites have a role to play when it comes to pain in the body.

We know dust mites cause other inflammatory health conditions including asthma. There is absolutely nothing to say they don’t cause back pain.

It is easy to lose sight of the fact pain is caused by inflammation. If microscopic dust mites like to call your pillow home, it is best to replace it.

Waking Up In The Middle of the Night

We wake up because of all sorts of reasons. Does your pillow wake you up?

If your nighttime posture is less than perfect, you may wake up feeling uncomfortable and achy. When you find yourself adjusting your pillow, it is an indication it has seen better days. It is time to replace it.

How To Keep Your Pillow Healthy

First of all, it is important to buy a good quality pillow. Often we scrimp and save too much when it comes to our bedroom.

Instead of cutting corners, go down the Scandinavian route and make your bedroom as comfortable as you can.

Start by buying a quality pillow which suits your sleeping style and head-neck shape. If you are already experiencing back pain, recognise you have back pain. Shop around and find a pillow that suits you.

Buy A Pillow Protector

Give your Orthopaedic pillow extra longevity and add a pillow protector. Choose from different materials and thicknesses that suit you.

Pillow protectors are easy to wash. Aim to wash your pillow protector regularly to prevent mould and dust mite build-up.

Airing Your Bedroom

The Scandinavian custom of airing goes a long way toward a healthy bedroom.

When you can aim to air your pillow and duvet a couple of times per week. Hang them out on your clothesline or over the railing of your balcony. If you don’t have a garden or a balcony, hanging out of your window is okay. 

Final Thoughts

Replacing your Orthopaedic pillow does not only have an impact on your sleep quality.

A pillow should not only help you to sleep better. It should also ensure your sleep posture is right. When your body is better aligned, it means you are more likely to wake up feeling refreshed in the morning.

The last thing you want to worry about when you open your eyes is back pain.