Core Tip: While high work pressure, poor lifestyle choices, and lack of physical activity contribute significantly to the rising rates of cervical and lumbar spine issues, sleep habits are often overlooked. People spend about a third of their lives sleeping, and improper sleeping posture or using an unsuitable pillow can worsen cervical health over time.
Professor Li Zirong, a leading orthopedic expert at the China-Japan Friendship Hospital under the Ministry of Health, highlights that cervical spondylosis is becoming a growing public health concern. According to data from the Beijing Orthopaedic Disease Epidemiological Survey presented at the 8th Beijing Orthopaedic Annual Meeting, one in ten adults in Beijing suffers from cervical spondylosis. In addition to factors like stress, unhealthy habits, and insufficient exercise, poor sleep practices also play a major role. If people don’t adopt the right sleeping position or use an inappropriate pillow, their cervical spine health can deteriorate further.
For those with cervical spine problems, it’s recommended to choose a firm bed, such as a wooden mattress or a brown spring bed, rather than overly soft ones. The correct sleeping position should support the natural curvature of the neck. Those who sleep on their back should use a pillow with a height equivalent to the width of their fist—roughly the same as the distance between the thumb and index finger. For side sleepers, the pillow should be as high as the compressed width of one shoulder. A cervical pillow that maintains the neck's natural curve is ideal, whether you're lying on your back or side.
To better support the neck, the pillow can be folded slightly to create a shape resembling the number "6" when viewed from the side. The raised part should be about half the height of your shoulder for optimal 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 proportions and neck sizes. Additionally, the medicinal fillings in these pillows have limited scientific backing. Buckwheat pillows, on the other hand, are more adaptable and widely used. When filling a pillow, avoid overstuffing it—filling it to around 70% capacity ensures proper flexibility and support.
For office workers who spend long hours in front of computers, simple neck exercises during breaks can help prevent strain. Sit upright on a chair, gently tilt your head forward, backward, left, and right, and perform slow circular movements. Doing this for five minutes daily can improve neck mobility. However, Professor Li warns that rapid or forceful head movements may actually harm the cervical spine by “grinding the joints.†Patients with cervical spondylosis should focus on gentle, controlled movements to avoid further injury.
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