​It has, unfortunately, happened to most of us… you're in the middle of a great workout, walking down the street, or even rolling over in bed at night, when suddenly you are overcome with horrible pain. A cramp! You clutch at your seizing muscle, rubbing at it to release, rocking back and forth as you wait for the cramp to pass and relief to come. 

Cramping muscles are certainly not a fun experience, and while they may sometimes seem to strike at random, they give us important information regarding the health of our muscles and body. So, what exactly do cramps mean, and what can you do to prevent them? Read on below for more information. 

Do you often wake up stiff and sore? Are you prone to frequent headaches, or persistent neck pain? The problem may lie in your choice of pillow.

We spend a large portion of our day sleeping, and the alignment of our spine and head during our sleeping hours can have a drastic influence on our health and well-being throughout the day. Many individuals are unaware of their poor sleeping habits, and are not using a pillow that properly supports their body during rest.

However, purchasing a proper pillow can be a daunting task. There is large variety of pillow sizes, shapes, materials, densities, and brands, all of which can be quite overwhelming if you are unsure of what to look for! However, our physiotherapists here at Granville Physio are here to help! We've outlined below a few basic sleeping positions, and the pillow types that are best suited for your individual sleeping style. However, if you would like a personalized assessment of your resting spinal position, and the pillow that will optimize your rest, click here to book in with James, Damien, or Jim today!

​For those of you who have a tendency to sleep on your stomach - please stop! It may be difficult to adjust your sleeping position at first, but we guarantee that your neck will thank you for it! Sleeping on the stomach puts your neck in a position of full rotation for long periods of time, which as you may have guessed, is not good for your body. With the head turned to one side for such a long period of time, you are compressing one side of the neck and over-stretching the other side. Oftentimes, this can cause pain, stiffness, and headaches in the morning, regardless of which pillow you choose to use. 

With the above tips in mind, here are a few different types of pillows you may encounter in your shopping:
A) Memory Foam

• Pro's: react to body heat and mould to individual shape, can be contoured to fit the head/neck more accurately, very supportive for both back and side sleepers.
• Con's: don't allow for air circulation, can be very hot when sleeping.  Low cost solutions often of gas harmful chemicals that can cause headaches.

B) Latex

• Pro's: long-lasting, very firm and supportive, cooler than memory foam, often glue free so no of gassing.
• Con's: can be quite expensive.

C) Feather/Down

• Pro's: very comfortable for the first 5 minutes
• Con's: do not offer much for support, lose shape very quickly 

We recommend taking someone with you when you go to pick out your perfect pillow.

Laying down with each pillow on a mattress that is similar to yours is the most important step!  Have a person assess your neck and spine alignment, to ensure that you are choosing a pillow with the right height and level of support. While suggested as the ergonomic solution, contoured pillows (particularly those with two bumps), often don't provide a very good fit.

As always, if you have any questions or concerns, the physiotherapists at Granville Physio are here to help. Click here if you would like to book an appointment.

Sweet dreams!