DIY Cervical Roll to for Neck Support While Sleeping

Support Your Neck While Sleeping with this DIY Cervical Roll

Neck roll.
Place the cervical roll in your pillow case.. Brett Sears, PT, 2014

A cervical pillow can be used to help support your neck while you sleep. If you have neck pain, you can make your own cervical roll. Here's how to do it.

Neck pain can be a scary experience that can limit your ability to work, drive, or sleep normally.  If you develop neck pain, a visit to your physical therapist may be in order to help you manage your symptoms.  Sometimes treatments and modalities like cervical traction may be necessary to help get pressure off of your cervical nerves.

If you have neck pain, it is important that you take steps to self-manage your condition.  These steps may include performing specific exercises for your neck and learning how to sit with proper posture.

While sitting with proper posture is important, sleeping with your neck in the proper position is equally important.  Using the right pillow with the right support can help keep your neck in proper alignment and can help you quickly decrease or eliminate your neck pain and get you back to your normal activities.

Supporting Your Neck While Sleeping

Your neck is comprised of 7 bones called vertebrae, and these bones normally form a slight forward curve called a lordosis.  Maintaining that forward curve in your neck is important while you treat your neck pain.  It can help take pressure off spinal discs and nerves.

A simple way to support your neck while sleeping is to use a cervical roll.  A cervical roll, also known as a neck roll or cervical pillow, is a small pillow placed in your pillowcase that supports your neck while you sleep.

 The cervical roll helps to provide the right amount of support for your neck to help keep it in alignment while lying in bed.

You can purchase a cervical roll online or at a local pharmacy for about $20 (US).  You can also contact your local physical therapist to help you obtain a cervical roll.

Making Your Own Cervical Roll

Making a cervical roll to support your neck while you sleep is simple to do.

 Here's how:

  1. Obtain a bath or beach towel.
  2. Fold the towel in half.
  3. Starting on one side of the towel, roll it up until your towel looks like a roll about the length of your pillow.
  4. Slide your rolled up towel into your pillow case along the edge.

When you place your head on your pillow, the rolled up towel should support your neck.  You should feel a slight pressure on the back of your neck when you lie on your back.  Your towel roll will also help to support your neck when you lie on one side or the other, as it will help to fill in the space between your head and shoulder.

Exercise and postural correction are essential components of your treatment for neck pain, and finding the right sleeping posture can help you quickly eliminate your pain.  Of course, if your neck pain persists, worsens, or is accompanied by arm weakness or numbness and tingling, a visit to your doctor may be in order to assess the cause of your neck pain.

A visit to your local physical therapist can also help - your PT can show you what to do right away to start treating your neck pain.

By taking the time to make your own cervical roll, you may provide your neck with the right support while you sleep.  This can help you quickly and safely manage your own neck pain and help you return to your previous level of function.

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