People who suffer from neck pain usually need extra pillow support to keep the neck in the proper position while sleeping. Neck pain can result in a loss of sleep because it can prevent you from falling asleep. A cervical pillow can help maintain your neck and its natural curve called a lordosis.
By spending the time to make your own neck roll, you can give your neck the necessary support when sleeping. This can help you cope with your own neck pain and restore your usual range of motion. If you have neck pain and feel that your neck needs some help, keep reading. In this article, we will tell you how to make a cervical roll for neck support.
Why do you need a cervical roll?
Neck pain is quite an unpleasant condition that can lead to limitations in your daily activities like working and sleeping. If you suffer from neck pain, it is better to visit your physical therapist in order to relieve these painful sensations. Some treatment methods like cervical stretching may help decrease pressure on your cervical nerves.
If your neck hurts, it’s important to take steps to manage your condition. These steps can include special exercises for your neck and maintaining proper posture. Sitting with a proper posture is very important and it is equally important to sleep with a correct neck position. Using a pillow that can provide proper support will help you correctly align your neck, reduce neck pain and allow you to resume your daily activities.
How to support the neck while sleeping?
The neck consists of 7 bones called vertebrae and these bones usually form a small curve (lordosis). During neck pain treatment, it is important to maintain this forward curve in the neck. This can help decrease the pressure of the spinal cord and nerves. An easy way to maintain your neck in proper position while sleeping is to use a cervical roll. It is also known as a neck roll or neck pillow. A cervical roll is a small pillow that supports the neck while lying in bed.
How to make your own cervical roll
Of course, you can buy a neck roll at your local pharmacy or online. But you can easily do it yourself.
- Take a bath or beach towel and fold it in half
- Roll your towel tight (it should match the length of your pillow)
- Insert a rolled towel into the pillowcase along the bottom edge
- Make sure the roll is fully inserted into the pillow so that it does not slip
When you put your head on a pillow, this rolled towel should hold your neck in a proper position. There would be a light pressure on the back of your neck you will lie on your back. Your cervical roll will also support your neck when you lie on the side because it helps fill the space between the head and shoulder.
How to avoid neck pain?
Exercise and posture correction are important components of treating neck pain. Moreover, having a good sleeping position can also help you reduce painful sensations. But if your neck pain is prolonged, becomes worse, or is accompanied by weakness or numbness in hands, it is better to visit a doctor. He or she will help you understand the real cause of neck pain. A visit to your local physiotherapist can also be beneficial because your PT can teach you what to do in order to start treating neck pain right away.