Using more than one pillow is often necessary to achieve optimal spinal alignment during sleep. A single pillow may not provide the precise support required for the head and neck, and stacking two pillows without intention can lead to misalignment and discomfort. The goal of incorporating a second pillow is to provide targeted support that maintains the spine’s natural curvature from the skull to the pelvis. This guide provides practical steps for effectively using a dual-pillow system.
Selecting the Best Pillows for a Dual Setup
When using two pillows, select models with complementary loft and firmness rather than choosing two identical ones. The lower pillow should be medium-firm to provide stable, primary support for the head and shoulders. This stability prevents the head from sinking too deeply, which compromises neck posture.
The secondary pillow should generally be thinner and softer, used for fine-tuning the neck’s cervical curvature. This allows the primary pillow to handle the bulk of the support while the second gently cradles the neck’s curve. Alternatively, some sleepers use the secondary pillow for support elsewhere on the body. In this case, the material is less important for cranial support but must hold its shape under light pressure.
Proper Techniques for Head and Neck Alignment
For side sleepers, the primary purpose of the pillow setup is to fill the space between the ear and the shoulder, ensuring the head remains level with the rest of the spine. A pillow that is too thin causes the head to drop down, while one that is too thick pushes the head too high, both of which strain the neck muscles and cervical vertebrae. If a single, appropriately thick pillow achieves this neutral alignment, the second pillow should generally be avoided under the head to prevent creating too sharp a lateral angle in the neck.
If a second pillow is used for side sleeping, it should be extremely thin and placed only under the forehead or neck’s curve to prevent the head from rolling forward. Back sleepers need to maintain the natural inward curve of the neck, known as cervical lordosis. The main pillow should support the upper back and shoulders, allowing the head to rest comfortably without being pushed forward toward the chest.
When using a second pillow for back sleeping, it must be soft and cylindrical, acting as a neck roll placed only under the neck’s curve. Positioning a second standard pillow directly under the head risks excessive flexion, pushing the chin toward the chest and potentially constricting the airway. Proper dual placement elevates the neck slightly while keeping the head on the same plane as the rest of the body.
Utilizing the Second Pillow for Body Alignment
The second pillow is often most effectively used to complete lower body alignment. For side sleepers, placing the second pillow between the knees stabilizes the pelvis and hips. This placement prevents the upper leg from twisting down and pulling the lumbar spine out of alignment, which helps maintain a neutral spinal column.
The pillow used between the knees must be thick enough to keep the hips stacked directly above each other without causing discomfort. Back sleepers can reduce pressure on the lower back by positioning the second pillow directly underneath the knees. This slight elevation and bend in the knees reduces the natural arch in the lumbar spine, allowing the lower back muscles to relax.
Side sleepers may also use the second pillow to support the upper arm and shoulder. Hugging a pillow or placing it in front of the chest prevents the upper shoulder from collapsing forward, which can lead to impingement or discomfort. This technique keeps the shoulder joint in a more open and neutral position throughout the night.