You may have heard of using a rolled towel for lower back support, but can this same DIY technique minimize neck pain? The short answer is “yes.” It’s a simple concept that involves the use of a small bath towel or hand towel. Simply fold it lengthwise, roll it up, and secure it with a rubber band or duct tape. Once you have it ready, there are a few different ways you can use your rolled towel to reduce neck pain.
Put It Inside Your Pillowcase
Without sufficient support, too much stress can be placed on discs and soft tissues in your cervical spine (neck) when you sleep. A rolled towel can maintain your head-neck alignment while also providing sufficient support. The way to use a rolled towel in this situation is to place it inside your pillowcase before you turn in for the night. Keep the following tips in mind as you do this:
• If you’re a back sleeper, put the rolled towel underneath your neck as you rest on your pillow
• If you’re a side sleeper, place the towel so it occupies the empty space between your neck and the pillow
• Avoid using a larger towel, since this will throw off your neck’s alignment and possibly contribute to more neck pain
If you’re going to use a rolled towel in your pillowcase, make sure you have a pillow that’s the right height for your neck, or the rolled towel could do more harm than good. Ideally, use a supportive pillow that doesn’t cause your head to excessively tilt up or down. You may also have to experiment with different towel sizes and thicknesses until you find one that works well with the type of pillow you have.
Place It Behind Your Lower Back
As mentioned above, you might have heard this technique suggested for people with lower back pain. However, it can also be good for your neck. A rolled towel is used for this purpose by placing it at the point where your lower spine curves the most (i.e., the small of your back). It’s a technique that can be beneficial when you’re:
• Sitting at work for long periods
• Driving long distances or sitting in a car for lengthy rides
• Getting comfy in your favorite chair or relaxing on the couch
Using a rolled towel behind your lower back helps your neck by filling the space created when you sit. This keeps your lower spine from excessively rounding, which discourages forward head posture. In turn, this keeps the muscles that support your neck and head from becoming tired or overly stressed. You can also experiment with different towel sizes and thicknesses to find the right amount of spinal support as you sit.
Most neck pain is related to soft tissue injuries or overstressed muscles affected by poor posture or spinal misalignment, so a rolled towel can be a simple and effective remedy. If you’re not experiencing noticeable relief, see what your doctor or Beverly Hills spine surgeon has to say.
If you’re having severe or persistent pain in your neck, it may be due to a more serious issue that requires specialized medical intervention, such as replacing a damaged disc in the neck with a Mobi-C artificial cervical disc. Beverly Hills patients are encouraged to reach out to the industry-leading experts at The Spine Institute. Our physicians have decades of experience with all types of neck and back pain, and we employ the most innovative methods of diagnosis and treatment to alleviate pain and promote long-term spinal health. Call one of our friendly representatives today at 310-828-7757 to schedule a consultation.