Which Pillow Is Best for You?
This is a very common question from clients with neck pain; especially neck pain that interrupts sleep quality. In my attempts to find the 'perfect pillow' I have recommended many different pillows in the clinic - feather filled, contoured, tri-compartmental, latex, mixed, kapok, foam and probably a few others. Recently the following interesting suggestion came acorss my desk from fellow physiotherapy colleague Craig Allingham.....
Research on the optimal pillow is not strong. However Dr. Sue Gordon (a physio at James Cook Uni in Townsville) has done extensive research on sleep position and waking neck pain. She found that 'subjects who reported that they slept mostly on their side were significantly less likely to report waking cervical pain or waking scapular or arm pain compared with subjects who slept in any other position 1. This is useful, but still doesn't address the 'which pillow' question.So I got thinking - a lot of my advice to clients when trying to change pain patterns associated with position is to ask them to avoid sustained positions. To move the body area that is painful. This alters postural loads, changes lengths of structures, pumps fluid through the area, dampens the incoming pain signal by stimulating proprioceptive afferent nerve fibres, distracts them and gives them a degree of control as
opposed to 'pain victim'. Might not the same idea apply to pillows and neck pain?For the last few months my response to the 'which pillow' question has been 'your next pillow'. My advice is to have two or three different pillows and to rotate between them on a two to four weekly cycle. My premise is to prevent them using the one pillow style for long enough to adapt to the particular support mode and posture associated with that pillow, and instead introduce a different support/posture interface on a regular basis. The short turnaround seems to reduce the initial discomfort of a pillow change and the regular change might be the equivalent of a postural position change in (say) a workplace situation.This is in no way a thorough study on pillows and neck pain. But my initial impressions are that this system firstly does no harm and secondly can improve waking pain and sleep quality in
some clients.
Certainly the underlying rationale is sound. I would suggest having 2 'good quaility' pillows which you routinely switch between. Happy Snoozing!
New Group Exercise Classes!
In keeping with our mandate to provide you with the best in health care we have responded to your need to offer you a greater number of classes across a variety of times. The group classes represent excellent value. The benefits include close supervision by a physiotherapist who will teach you how to perform the best in exercises!Our classes are very poplular so please note all classes require pre-booking (Maximum 6 people per class). All classes 55mins duration. All classes are private health fund rebatable (HICAPS item number 560 Group Therapy).
2009 Exercise Classes Include....
1. Pilates floor classes: Enjoy the focussed attention of Mimi Venker (Cirque de Soleil physiotherapist) who will take you through a comprehensive and safe workout! Great for low back pain sufferers, sports injuries, or to promote general well-being of your body! 8.30-9.30 am Tuesdays , 3.30-4.30pm Thursdays.
2. Swiss ball class with Brad Beer: a great supervised work-out. Variations for all levels-elite athlete through to beginners welcome! 8.00-9.00am Fridays.
3. Women’s health class with Mimi Venker: A supervised small group exercise class comprising exercises to ensure optimal pelvic floor function and target areas for women are addressed. Ideal also for pre-pregnancy (1st, 2nd trimeters) or for women looking to return to exercise post pregnancy. 5.00-6.00pm Wednesdays.
4. Yoga & Stretching Class with Brad: The perfect stretching regime-great to develop flexibility and ideal for stiff backs and necks! 8.00-9.00am Mondays.
5. Osteoporosis (Bone Care) Class with Justin Mistry: ideal for those diagnosed with osteoporosis (advanced and early stage). Learn safe and effective exercises that will assist in bone density development. 8.30-9.30am Wednesdays.
Option A: single class pass $22.00* *rebatable on the spot with HICAPS.
Option B: General 10 class pass (attend 10 classes of your choice, can be a combination of any classes, or the same class 10 times), save $25.00!! $195.00** **if claiming back with a private health fund full payment will be required for 10 class pass. A receipt will be issued for claiming direct with your health fund.
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