Why You Should Fix Your Foundation

Core Exercises are a topic that undoubtedly comes up when someone struggles with back pain or is interested in strengthening their spine.

Back injuries are the most common of all orthopedic injuries and they happen in gyms and the workplace quite a bit.

Unfortunately, when someone hurts their back, they tend to do movements, stretches or core exercises that cause more harm than good.

Most people have degeneration in their spines, but only some people are symptomatic or feel pain, muscle spasms and discomfort.

In fact, herniated discs, bulging discs and spine degeneration (arthritis) are all very common, yet few people are aware they have it until their nerves become so inflamed and irritated.

And when this happens, you'll say things like, “My back is out!”  Usually this causes you to go to the doctor.

Most doctors have no clue what's happening so they'll prescribe anti-inflammatories, cortisone shots or muscle-relaxers.

This can help, but it certainly won't fix the problem.

And when you get frustrated enough with the pain and discomfort, you'll get some imaging done such as X-rays or MRI's.

And that's when you find out that your spine is in pretty bad shape.

But getting a diagnosis of a bulging disc, herniated disc or spine arthritis isn't going to fix anything either.

This degenerative process has been going on for years.

The problem builds over time due to repetitive trauma (poor posture, poor movement or lack of proper training and exercise, unhealthy lifting technique, etc.).

The reality is…

If you don't fix the foundation of your spine (i.e. improve core muscle function, change your posture and poor movement patterns), you'll have these up and down, “I've thrown my back out again” moments forever.

The notion that strengthening the core is all about your abs or doing more sit-ups is dated. In fact, the abs or rectus abdominus make up a tiny fraction of what we need to strengthen and balance.

The core musculature or “Foundation Muscles” include:

• Pelvic Floor Muscles
• Transversus abdominus
• Multifidus
• Internal and External Obliques
• Rectus abdominus
• Erector Spinae
• The Diaphragm

Core Exercises You Should Not Do

When it comes to understanding back pain, there is one person that likely knows more than anyone else on the planet.

According to Dr Stuart McGill, a back researcher (spine biomechanist to be exact), all the research to date on the role of our core musculature comes down to a few “Do's and Don'ts”.

Of all the muscles that are part of the core, here's the few that matter most:

• Abdominal muscles– rectus abdominis (the six pack), transverse abdominis (muscle underneath the six pack), obliques; internal & external (muscles on either side of the six pack)
• Lower back muscles – back extensors and quadratus lumborum
• Upper back muscles – latissumus dorsi (lats)
• Psoas muscle – muscle that runs from the front of the back to the upper leg

The quadratus lumborum (QL) is probably the most important muscle for back health you don’t know about.

It’s attached to each the vertebra of your lower back (lumbar vertabra), your rib cage, and your hip (pelvis) and it’s involved in bending your body to the side (lateral flexion), but for the most part doesn’t change in length too much. By being attached to every vertebra, the QL provides support to each vertebral joint and seems to have a unique ability to stabilize the lower back.

The core acts as a support system to your spine.

When we move, all the muscles of the core contract at the same time (co-contraction) to buttress (Dr. McGill’s word) the spine.

Core Exercises You Should Not Do

The Best Core Exercises for Back Pain

Training the core is where most people get into trouble, because they try to train the core like any other body part — with heavy weights, or a full range of motion.

However, the key to core training for a healthy back is muscle endurance (not strength) and stability (the ability to brace, not move).

In most day to day activities and the sports we play, the core’s job is to stop movement.

For example: You open your car door — your core stops your spine from twisting as you pull the door open with your arm. You kick a soccer ball — your core stops you from keeling forward.

Pause for a moment and think about what that means.

You want your core to be stable and resist movement. So why are we stretching, overbending, and turning ourselves into pretzels?

Core exercises you should do

There are four exercise Dr McGill prescribes for back health: Modified curl-up, stir the pot, side bridge and bird dog.

1. The modified curl-up is different from a regular curl up because one leg is bent while the other is straight; the hands are under the lower back and only lift the head and neck.
2. Stir the pot is a plank-type exercise done on a stability ball with the added challenge of stirring the pot (moving your arms as if you’re trying to stir a large pot). If that is too hard you can just do a plank on the ball or even on the floor.
3. Side bridge is a side plank from the elbows.
4. Bird dog starts on all fours, like a dog. You lift the opposite arm and leg, focusing on stiffening the core. To make this harder instead of just lifting your arm and leg straight up and down, make squares at the top of the movement.

Here's a video walking you through it all:

Specific things to focus on while performing these exercises:

1. Keep the tightening (isometric) part of the exercise to 10 seconds and add reps to progress in the exercises.
2. Maintain form – once you can’t keep your spine tight, stop.

The Bottom Line for Core Exercises

Your core’s most important function is to stabilize your back and it works by simply cocontracting the muscle that makes up the core. No movement happens.

Stretching your lower back goes against what the core is trying to do – stabilize (the opposite of flexible/mobile/instable). Avoid stretching your lower back and bending at the spine; stretch the muscles around your hips and bend at the hip rather than the back.

Muscle endurance, not muscle strength, is what is important for back health. I’m not saying you shouldn’t train for strength, but that since your core muscles have to keep your back protected for hours at a time, endurance should be your goal for protection.

You might think you’re too advanced for these exercises to help, but you’ll be surprised, since most people train strength and not muscle endurance. If you are currently having back pain, go to a doctor before starting these exercises.

Bottom line

Whether you’ve had back pain in the past or not try these four exercises — modified curl-up, stir the pot, side bridge and bird-dog — every day for the next few weeks.

You have nothing to lose but some pain and spinal instability.

If doing these exercises doesn't help, and you have not had a proper spine examination, then that's the next and most important step!

Why Everyone Should Lift Weights

I'll say it plain and simple: you should be lifting weights.

But not for the reasons that most people think.

For example, I don't believe that strength is the main benefit of weight lifting.

Don't get me wrong. I love being strong but there is way more value in weight lifting than simply gaining muscle or burning fat.

When I think about the value of weight training and what it means for me physically and mentally; it's a no brainer.

Exercise is the closest thing to a miracle drug [1, 2, 3] and strength training is one of the best kinds of exercise, practically like magic: more healthy and more efficient than most people realize, and a valuable component of fitness and most injury rehabilitation.

But why don't more people pump iron?

Aside from the gym-addicting, load-bearing exercises that bodybuilders love, nearly everyone else ignores strength training, except during the occasional New Year’s resolution phase, or when prescribed and/or supervised by a therapist or trainer.

In this article, I will share a few reasons why strength training really matters to ordinary folks and not just the bro's.

While I hope anyone who’s ever spent time in a gym will find this helpful, it’s especially written for people with chronic pain and stubborn injuries who are wondering: Where does strength training fit into my recovery plan?

3 Benefits of Weight Lifting Most People Don't Think Of

Over the past 10 years, I have come to love strength training for many reasons, but not exactly the conventional ones.

1. Lifting Weight Gets You Stronger Mentally

First, pushing yourself physically is a way to measure yourself mentally.

This is also why I like running.

Sure, there's cardiovascular benefits, but the challenge of endurance training and the satisfaction of pushing myself beyond what I'd normally do, gives rise to so much more than physical health.

The same is true with strength training.

Challenging your own body is the greatest method for discovering the strength of your mind.

There will be days when you don't feel like walking into a gym.

There will be sets that you don't feel like finishing.

There will be times when everyone else in the gym will see you fail.

But if you keep showing up anyway, then you'll develop the mental fortitude to get past failure, work when you don't feel like it, and discover what you're really made of mentally and physically.

2. Lifting Weight Training Solidifies Your Self Worth

Something you will absolutely learn from a year of lifting weights at the gym… it doesn’t matter how much weight you can or can’t pull; what matters is that you can grow, build up strength, tweak and experiment with whatever’s necessary to get better.

You will realize that you're not defective.

There’s confidence that comes with that — wisdom enough to know when it’s too much weight, confidence enough to know what you can do.

Confidence changes the kinds of thoughts you have.

There is nothing more personal than your own body. Having confidence that you can move yourself through physical space with control and competence is a deeply satisfying feeling that filters into every other area of life.

3. Lifting Weight Gives You Opportunities to Contribute in Life

Health brings a freedom very few realize, until they no longer have it.

This freedom — this enhanced ability to explore, create, connect, and contribute to the world around you — is one of the greatest benefits of weight training.

This is one of the biggest benefits of weight training: it enables you to transform into a better version of yourself (more confident, more self–aware, more mentally and physically strong), so that you can become a better person for the people around you.

I promise to take care of myself and be the best version of me, for you – and I hope you are doing just the same!

Strength Training Might Be Better Than Cardio (Say What!)

Let me say that I'm a big fan of cardio and endurance training and I personally love running.

And while running, cycling, rowing, swimming or spending countless hours doing any other cardio workout can have all sorts of health benefits, the key differences with strength training include:

It’s much better for general fitness, health, and weight loss.

Specifically it can partially replace so-called “cardio” workouts, which are highly repetitive and time-consuming and are a risk for all of the common repetitive strain injuries (RSIs like iliotibial band syndrome, plantar fasciitis, shin splints and several more).

For instance, it’s “essential” for people with diabetes, because there’s evidence it controls blood sugar more easily than aerobic workouts (and certainly at least as well). [4]

Strength training can be done safely and precisely.

Especially when aided by machines, you can pursue fitness without aggravating existing injuries or risking new ones — a critical rehabilitation advantage that is under-rated or missed entirely by nearly all professionals.

Strength training enhances metabolism better than cardio.

Most people believe — ever since the “aerobics” fad in the 80s — that you have to train for hours and hours and burn all the calories to get in shape, but that's simply not true.

Turns out, it is primarily skeletal muscles that adapt to all kinds of exercise, which in turn get you more metabolically efficient, do more with less oxygen and nutrients, and then demand less from the heart. 

All of this comes from strength training and lifting weights.

So muscle substantially defines fitness, and therefore considerable fitness can be achieved with strength training alone — all without the time-taxing relentless cardio workouts, and without their injury and re-injury risks.

Strength training is amazing for circulation.

Blood flow is increased far more than any massage, foam roller or pill could ever do.

Capillaries open up and your entire vascular system (arteries, veins and capillaries)  mobilizes resources to supply hungry muscles with oxygen and nutrients you so desperately need.

Detoxification pathways are enhanced.

Metabolic waste products accumulate in our bodies and exercise is a great way to eliminate them.

The mechanical act of pumping your muscles aids in the removal of these waste products.

Brain Function and Coordination Improve.

Coordination and neurological function improves with every workout as you “learn” how to actually recruit a respectable number of muscle fibers, which is responsible for most early strength gains.

How To Get Started With Strength Training

First realize that the physiological changes associated with strength training occur when you exhaust a muscle within a minute or two [5].

If you’re not doing this, you might be doing something worthwhile, but it’s not strength training (or at least not the most efficient strength training).

When you’re training, you can either count repetitions or just go for as long as you can. I prefer to workout to exhaustion or until I cannot press or pull anymore, but it’s far more common to count reps.

Now there’s a never-ending scientific debate about how to optimize the variables for different types of people and different goals by fine tuning the number of sets, the length of the break between sets, the number of workouts per week, and so on — although the last of those, frequency, is quite settled down now. (Hint: less than almost everyone else assumes.)

Certainly, some of us can build muscle easier, with less effort, whereas others may take more effort to get the same effect.

Regardless, there are going to be individual differences for everyone — and the evidence strongly suggests that some people are literally genetically incapable of strength training [6], but most people will be just fine with a program that looks like this:

• only a few key exercises per workout
• 1–2 sets per exercise (if you exhaust your muscles)
• sets separated by a couple minutes rest
• each set lifting about as much as you can lift for a couple seconds, or 10–20 slow- to medium-speed repetitions per set
• about a week of rest between workouts (yep.. I said it, a week per muscle group)

Most people assume that you have to train muscles three, four or five times a week to make them stronger.

Believe it or not, scientists actually agree on this one thing: More is not necessarily better.

I know a lot of people will be skeptical about this, but nine key scientific papers between 1988 and 2007, all show clear evidence that most people can probably reduce their training frequency with little or no change in the results they are getting [7, 8, 9, 10, 11, 12, 13].

Basically, all the studies and even review of all the existing studies looking into frequency [14], suggest that there is “insufficient evidence for the superiority of any mode and/or type of muscle action over other modes and types of training.”

In other words, results were pretty good and roughly equal across the board, regardless of how regimen variables were tweaked — both lower and higher frequency, intensity and volume were effective.

All that said, you simply cannot find any research showing that twice as often is twice as good, let alone three times as often being three times as good.

The point I'm trying to make here is that 2 weight lifting sessions per week is enough to start getting results!

In Closing

Strength training is essential to overcoming every injury or pain problem and it has the highest level of clinical evidence when compared to other therapies.

However, strength training, by definition, demands exactly the worst possible conditions for muscle knots, namely severe muscle fatigue — so please be careful when strength training.

So if it aggravates your symptoms or leaves you feeling drained … slow down and ask for help!

How to Keep Your Joints Healthy

Most people think about healthy movement as the act of exercising.

This includes cardio, crunches, abs and weight lifting. But moving is so much more than looking good on the beach.

Movement translates to improved brain function and thinking, stronger relationships and ultimately living your life's purpose.

In my years as a Doctor of Chiropractic, health and wellness coach, I’ve discovered that developing a body that moves well is an important pillar when it comes to being capable, confident, and free.

It’s no secret: Human life has become structured in a way that makes it very easy to avoid movement.

We sit in cars on the way to work. At work we sit at our desks for much of the day. Then we come home and sit down to relax.

This is why creaky knees, stiff backs, and dumb sayings like “I'm just getting old!” have become the norm.

Not being able to move well is a sign that you aren’t as healthy as you could be; but the quality and quantity of your daily movement — your strength and agility — are stronger markers for something much more important.

In my line of work, you watch a lot of people transition from poor movement to agile, healthy individuals. They notice they’re:

• more energetic and young-feeling,
• able to do things they’ve been putting off for years,
• empowered,
• proud of their lifestyle,
• and free from many of the anxieties and limitations that held them back for so long.

They’re happier, but not just because they wanted look better. They’re happier because their bodies now work like they’re supposed to. They can now do things they know they ought to be able to do.

As humans, we move our bodies to express our wants, needs, emotions, thoughts, and ideas.

This means that how well we move — and how much we move — ultimately determines how well we engage with the rest of the world and establish our larger purpose in life.

If you move well, you also think, feel, and live well.

It’s proven that healthy movement helps us:

• Feel well, physically and emotionally
• Function productively
• Think, learn, and remember
• Interact with the world
• Communicate and express ourselves
• Connect and build relationships with others

What Factors Determine How Well You Move?

While there are universal human movement patterns (walking, squatting, lunging, pulling, pushing, etc.), our specific movement patterns are unique to us, and come down to individual bioengineering.

Your body amounts to a sophisticated pile of interconnected levers:

• Muscles are attached to bones with tendons.
• These tendons connect to two (or more) bones across a joint.
• When a muscle contracts, the tendons pull on the bone.
• That contraction and pull causes the joint to flex (bend) or extend (straighten).

And how your joints move is really determined by the size, shape and position of all of those parts, along with anything that adds weight, like body fat.

• Tall people (with longer bones) may find it harder to bench press, squat and deadlift the same amount as a short person.
• Short people may not run, swim or climb as fast as tall people.
• If you're bottom heavy, you may have better balance.

If you have extra weight in the middle (or you're pregnant), you are more likely to have back pain because the extra weight pulls downward on your lower back.

When the lower back is pulled downward, it affects all the joints below (pelvis, knee and ankle). And it also works in the opposite direction, where poor ankle or knee movement can impact the lower back.

• If you have wider shoulders, then you have a longer lever in your arms, which means you may potentially throw, pull or swim better.
• If you have longer legs, then you have a longer stride, which means you'll potentially run faster.

All that said, what's important to understand here is that while movement patterns are impacted by how we are built, it doesn't mean you are a victim.

Too Much Body Fat and Weight Impact Your Movement

If you have more body fat or weight than you're supposed to, especially with a combination of not having enough muscle to move your engine, you're going to have problems.

At a healthy weight, your center of mass is in front of your ankle joints when you stand upright.

The more mass you have, especially if you have extra weight in front, the harder your lower legs and feet have to work to keep you from tipping forward.

This puts additional torque (rotational force) on ankle joints.

Once you start walking — which is, essentially, a controlled forward fall — you have to work even harder to compensate.

Any unstable or changing surface (stairs, ice, fluffy carpet, a wet floor), requires your lower joints to adjust powerfully and almost instantaneously — literally millisecond to millisecond.

As a result, obese children and adults fall more often.

Human bodies are amazingly adaptable and clever, but physics is running the show.

The good news is that this is generally reversible.

No matter where you’re starting, the more you move, the better your body will function.

When you move:

• your muscles contract;
• you load your connective tissues and bones;
• you increase your respiration and circulation; and
• you release particular hormones and cell signals.

All of these (and a variety of other physiological processes) tell your body to use its raw materials and the food you eat in certain ways.

For instance, movement tells your body:

• to retrieve stored energy (e.g. fat or glucose) and use it;
• to store any extra energy in muscles, or use it for repair, rather than storing it as fat;
• to strengthen tissues such as muscles, tendons, ligaments, and bones; and
• to clear out accumulated waste products.

And improved body functions ensure you’ll be able to move well and:

• climb stairs or hills
• step over obstacles
• carry groceries
• stand up from sitting down, or get up from the floor
• grasp and hold objects like a hammer
• pull or drag things like a heavy door or garbage can
• walk an excitable dog

The more we can do confidently and capably, the fitter we’ll be. Even better, that means we’ll do more. That leads to more fitness. And this virtuous cycle continues.

How To Start Moving Better

1. Pay attention to how it feels when you move.

“Pay Attention” to your body:

• When you walk or run: How long is your stride? Do your legs swing freely? Do your hips feel tight or loose? What are your arms doing? Where are you looking?
• When you stand: How does your weight shift gently as you stand? What does that feel like in your feet or lower legs?
• When you sit: Where is your head? Can you feel the pressure of the seat on your back or bottom?
• When you work out: Can you feel the muscles working? What happens if you try to do a fast movement (like a jump or kick) slowly, and vice versa?

2. Ask yourself if you're moving as well as you could.

• Do you feel confident and capable… are you “ninja-ready” for anything?
• Do you have any physical limitations? Do you avoid certain activities because of them?
• When was the last time you tried learning a new movement skill?

3. Think about ways to improve movement.

If you’re working out a certain way because you think you “should”, but it’s not fitting your body well, consider other options.

Or maybe your current workout is going great and yet there's other possibilities for you to consider.

A few ideas might include:

• Rowing
• Cycling
• Archery
• Ballroom Dancing
• Yoga
• Tennis
• Hiking

Remember: You don’t have to “work out” or “exercise” to move. And you don’t need to revamp your physical activity overnight, either.

The Best Pillow for Neck Pain

If you experience neck pain – especially when you sleep or first thing in the morning – then changing your sleep position or finding the best pillow for neck pain might be something you need to look into.

Aside from finding the best mattress or pillow to sleep on, the best sleeping position to avoid neck pain is on your side or your back.

That said, sleep position isn’t the only thing that will solve your crick in the neck.

In addition to sleep position, a high-quality pillow that supports your neck while you sleep can help.

As far as the best pillows for neck pain are concerned, I personally recommend one that is matched to your body size.

This means that there really isn't “the best pillow” for everyone, but there's certainly the best pillow for you!

Generally speaking, a more rounded pillow that supports the natural curvature of your neck is what we should be paying attention to.

But it's more complicated than that.

Is the best pillow for neck pain one made of made of memory foam, latex or feathers?

Rather than basing this on opinion, what does the research say about it?

What Research Says About Best Pillows for Neck Pain

Searching “Pillow for Neck Pain” in Pubmed brings up 32 results in total. That's not a lot! 

But after spending some time researching various search terms, I've come to the conclusion that there's really not a lot of science behind pillow design.

That said, there are a few studies that we can reference when it comes to identifying the optimal pillow for neck pain.

First, we should appreciate the fact that pillow design such as height, content or materials and shape have a dramatic impact on sleep quality, muscle activation and pain [1]

One particular randomized, comparative study investigated the effect of different pillow shapes and material on the cervical curve, temperature and comfort [2].

Comparing feather pillows, memory foam and orthopedic pillows, researchers found that the shape and content of a pillow definitely impacts the cervical curve, with the orthopedic pillow being the optimal pillow for sleep quality.

An orthopedic pillow is defined as one that offers the best dimensions based on measurements of your shoulders and neck.

Other studies have investigated the effects of pillow height on the biomechanics of the head and neck [3, 4, 5]

These papers found that pillow height affects comfort and sleeping quality, and was identified as one of the critical factors influencing spinal alignment.

However, a pillow that is ergonomically or bio-mechanically better does not necessarily feel better.

People may often choose a pillow based on their immediate perception and comfort, which could be misleading and may lead to choosing an inappropriate pillow size that induces or worsens neck pain [6, 7, 8].

People generally rank higher comfort for softer pillows [9], but in fact, a firm pillow that may initially seem less comfortable is better when it comes to stabilizing the spine and reducing undesirable spine misalignment and pain [10, 11].

Taking into account all the research that exists for pillow design (excluding studies with a commercial and private interest), it appears that the height and curvature have the greatest impact.

In Summary, and according to research, the pillow you choose should:

• have a particular shape (usually curved to support the neck)
• be made of materials that are dense enough to support your head in the side lying or back laying positions
• is of an appropriate height depending on the position you sleep in

Best Pillow For Neck Pain Side Sleeper

If you're trying to find the best pillow for side sleepers with neck and shoulder pain, you should pay attention to the pillow height and shape.

Side sleeping is the most common sleep position and generally considered the healthiest.

In fact, sleeping in the side position, compared to sleeping on your back or stomach, helps remove brain waste and keeps your cerebrospinal fluid clean. This means that side sleeping is the best for your body (not just your neck and spine).

Additionally, side sleeping opens up airways and improves circulation in your breathing passages; which is actually better for anyone suffering from acid reflux and sleep apnea.

However, comfortable side sleeping depends on your mattress and bedding system to provide adequate support for your body.

In terms of pillow selection, it's important to find a pillow that offers a fuller shape (thicker and probably taller) and keeps the neck and spine properly aligned.

If you're a slide sleeper, I'd stay away from feather pillows or pillows made of soft material.

It may seem alright when you first lay down on them, but over time your head will being to sink into the pillow and this could cause neck pain and muscle strain.

In Summary, if you're a side sleeper, make sure that your pillow

• Is thicker and fills the gap between your shoulder and your head
• Made of more dense like material (foam, heavier padding)

Best Pillow for Back Sleepers With Neck Pain

Sleeping on your back has a lot of benefits for your body.

Sleeping on your back allows your spine to align naturally and evenly distributes your weight at night, allowing for optimal blood flow through the spine.

Sleep studies have found that sleeping on your back makes you less likely to toss and turn throughout the night, giving you higher quality sleep and allowing you to wake up better rested than your side-sleeping or stomach-sleeping counterparts.

However, back sleepers who are overweight are prone to sleep apnea and snoring, as their chins are often tilted upward and jaws pressed backward, closing off the airway [12].

So if you're a back sleeper with neck and shoulder pain, consider purchasing a pillow designed specifically for back sleeping.

The most important quality of a good pillow for back sleepers is the thickness or height.

Stay away from pillows that are too fluffy or cause your head to be artificially raised.

A proper pillow for back sleeping will keep your head in a neutral position (the hole of your ear should be even with your shoulder) and the neck will be properly supported.

In this case, a feather pillow might be a good place to start since you can bunch the pillow underneath your neck and it won't raise your head.

In Summary, back sleepers should find a pillow that:

• Is softer and thinner behind the head
• Thicker or properly supports the neck

Best Pillow for Stomach Sleepers

I would never recommend stomach sleeping.

This position wrecks your neck and puts your body in a compromised position.

But if you do sleep on your stomach, then finding a position that doesn’t stress the neck should be a priority.

Most pillows offer thick cushioning and push the head into an unnatural upward position. This means you should avoid tall pillows when sleeping on your stomach.

The ideal pillow for a stomach sleeper is to find a pillow that is thicker on one side and slants down (thinner towards the bottom) towards your chin.

In Summary, a pillow with a slightly inclined surface to create proper spine alignment while laying face down is the best you can do here.

Best Doctor Recommended Pillow for Neck Pain

Let me be 100% honest here, there's no such thing as “The Best Pillow” that I could ever recommend across the board.

I believe that the first thing to do is to optimize your sleeping habits in general.

When it comes to the best pillows for neck pain, everyone is unique in shape and size and being placed into a small, average, or large category doesn’t cut it.

Research shows that proper cervical support comes down to pillow thickness, shape and content.

So assuring proper cervical and shoulder support for each shape and size should be as tailored as possible to an individual’s dimensions. By measuring , you'll get the best possible rest and for muscles to be at their most relaxed.

It is important that the pillow is not too high and not too low. An appropriate pillow, one that is the correct height and shape, will adapt to the contours of a person’s neck, is comfortably soft and gives great support.

Pillowise pillows match the right pillow to every patient with a simple 3-step measuring system & patented algorithm. Measuring makes the difference!

The Pillowise Approach

My office started carrying Pillowise because they offer pillows based on measurements obtained from your body. This helps to identify the best possible pillow for your body.

An appropriate pillow, one that is the correct height and shape, will adapt to the contours of your neck, is comfortably soft and gives great support.

So to determine your perfect pillow match, you need to get measured.

Fitting the pillow involves three distinct measurements along with a series of questions about your sleep habits and environment.

Many ergonomic pillows come in different sizes but these types of specific measurements, along with the questions, are unique to Pillowise.

Most custom pillow products offer a few sizes while Pillowise has six!

The Pillowise system yields the perfect pillow fitted to your dimensions, with optimal support to the cervical spine and head.