Core Tip: Beyond high work pressure, unhealthy lifestyles, and lack of physical activity, which contribute to the rising prevalence of cervical and lumbar spine issues, sleep habits can also play a significant role. People spend about one-third of their lives sleeping, and poor sleeping posture or using an unsuitable pillow can seriously harm the health of the cervical spine over time.
Professor Li Zirong, a senior orthopedic expert at the China-Japan Friendship Hospital under the Ministry of Health, emphasizes that cervical spondylosis is becoming a growing concern for public health. According to data from the Beijing Orthopaedic Disease Epidemiological Survey presented at the 8th Beijing Orthopaedic Annual Meeting, approximately 1 in 10 adults in Beijing suffer from cervical spondylosis. In addition to lifestyle factors, improper sleep practices are also a major contributor. If people don't adopt good sleeping positions or use the wrong pillow, it can worsen cervical spine health over time.
For individuals with cervical spine problems, it's recommended to choose a firm mattress such as a wooden bed or a brown trampoline, as overly soft beds may not support the neck properly. What’s the correct sleeping position? Professor Li stressed that maintaining the natural physiological curvature of the cervical spine is key. Those who usually sleep on their back should use a pillow with a height equal to the width of their fist (the height between the thumb and index finger is considered the ideal standard). For those who prefer side sleeping, the pillow height should match the compressed width of one shoulder. A cervical pillow designed to maintain the normal curve of the neck is ideal, whether you're lying on your back or side.
To better support the neck, the shape of the pillow can be adjusted slightly. Folding the pillow so that it resembles a "6" from the side, with the raised part about half the height of the shoulder, can offer greater comfort. Although many “cervical health pillows†are available on the market, there is no universal standard for pillow height, shape, or firmness, as each person has different body structures and neck sizes. Moreover, the herbal fillings in these pillows often have limited effectiveness. In comparison, traditional buckwheat-filled pillows are more adaptable. When filling a pillow, avoid overfilling, as this can reduce its ability to conform to the neck. The ideal filling level is around 70%.
For office workers who spend long hours in front of computers, simple neck exercises during breaks can help. Sit upright, gently tilt your head forward, backward, left, and right, and rotate your head clockwise and counterclockwise for five minutes daily. However, Professor Li warned that forced or rapid movements can actually stress the joints rather than relax them. Patients with cervical spondylosis should focus on gentle, controlled motions when performing these exercises to ensure safety and effectiveness.
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