Wedge Pillow Articles

A foot elevation pillow is an essential part of recovering from any type of ankle surgery. Elevating your foot on a foot elevation wedge will help control swelling and promote tissue healing. This means you can get back to doing the things you love, as soon as possible!

Phases of healing after ankle surgery

After ankle surgery, your body will go through several natural healing phases. Understanding these healing phases helps you understand why a foot wedge pillow can help your recovery.

Immediately after ankle surgery you experience an initial "hemostasis" period. This is where the body works to stop bleeding that has occurred from the trauma of the surgery. The body does this by activating clotting agents called platelets. These platelets create a wound bed that provides a solid foundation for the subsequent healing stages.

A foot elevation wedge becomes very important in the next phase which is called the inflammation phase. The inflammation phase lasts several days. Its job is to bring cells to the surgery site and initiate the rebuilding process.

A foot elevation wedge is also beneficial during this next phase called the proliferation phase. The proliferation phase of healing overlaps with the inflammation stage. During proliferation, the body begins rebuilding its tissues.

The final phase of healing is called the remodeling phase. This is where the tissue that was rebuilt in the proliferation phase continues to develop and mature. Throughout this phase your ankle tissue will continue to build and re-organize until it is fully healed.

Tips to optimize healing

There are several things you can do to optimize this healing process. First, follow the incision care protocol your physician gives you. When you follow their protocol, it maximizes the actual incision site healing. Excessive scarring and infection may result if incision care is not done correctly. 

Second, follow your doctor's precautions when it comes to weight-bearing. Depending on the surgery, your body may need to gradually adapt to your body weight. It may be necessary to get into weight bearing slowly in order for the tissues and/or hardware to properly heal. You can delay healing and disrupt the natural progression of the healing steps if you overload your ankle too soon.

Third, the management of swelling and inflammation in the ankle is absolutely essential. This is where a foot elevation pillow comes in. Using a foot elevation wedge to manage swelling correctly ensures that the inflammation phase does not last too long. If the inflammation phase lasts too long, it can slow down and delay the proliferation and remodeling phases. A delay in these phases can delay healing.

Managing swelling and inflammation is one of the hardest parts of recovering from ankle surgery. This is because people spend most of their time standing or sitting. When you stand or sit, gravity can "pool" swelling into your foot and ankle.

If an ankle gets too much swelling, it can create ischemia, also known as decreased blood flow. This is because excessive swelling can increase pressure on the veins of the foot and lower leg. The increase in pressure can decrease blood flow to your foot. 

Using a foot elevation pillow to combat swelling

An excellent way to control excessive swelling is to use a wedge pillow to elevate your feet. You can use a foot elevation pillow when you sit up in bed or when lying flat. Elevating your feet uses gravity to help some of your swelling re-circulate.

Elevating your feet also helps improve blood flow. To further enhance blood flow, try performing ankle pumps or other non-weight-bearing ankle exercises while you elevate (if appropriate and prescribed by your doctor or physical therapist). This will heighten the effect of your foot wedge pillow. 

The most ideal foot elevation wedge has three important characteristics. First, its length allows your heel to hang off the edge of the pillow. Second, it has contours that allow for even weight surface area distribution. Third, your foot wedge pillow should hold your ankle higher than your knee and hips to allow for gravity to assist in decreasing swelling.

Elevating your ankle on a contoured wedge pillow for 15-20 minutes, several times a day, is a good way to enhance your healing process. If you have had or are going to have an ankle surgery, optimize your healing with a foot elevation pillow!

-Bryan Blare, Doctor of Physical Therapy

A wedge pillow for back pain is an important tool for managing back soreness and discomfort. Using a wedge pillow to position your back correctly helps you sleep much more comfortably.

The best wedge pillow for lower back pain

Most people spend 7-8 hours sleeping each day. This means that in regard to back pain, sleep position is very important! Your sleep position can help reduce inflammation and jump start healing. The best way to sleep is to have the spine in a “neutral position.”

A neutral position is one where the natural curves of your spine are fully supported. When this is the case, the muscles and ligaments that attach to your spine are at rest. The best way to maintain this position is by using one or more bed wedges for back pain.

If you are a back sleeper, you can use a knee wedge pillow to create a slight bend in the knees and hips. This allows the ligaments, facet joints, and muscles in the low back to stay in a resting position. Using a specifically designed wedge pillow for lower back pain is preferable to stacking traditional pillows under your legs.

The specific shape of a sleeping wedge for back pain supports the full weight of your legs. Because your legs are completely supported on a stable base, your back can be completely at rest. Unlike traditional pillows, a wedge pillow for back pain is so stable, it is easy for your body to maintain its neutral position overnight.

For side sleepers, the best wedge pillow for lower back pain is a combination of two pillows: a leg separator pillow and a side sleeper wedge. This combination ensures that your spine maintains a neutral position overnight. When the muscles and ligaments in your back and hips are relaxed, you are able to sleep more comfortably and wake up with less pain.

Why else do you need a wedge pillow for lower back pain?

Low back pain is one of the most common ailments in the world. It is also one of the most debilitating. Anyone that has had a sudden onset of low back pain knows that it can affect just about every part of daily life.

One of the most important things you can do to manage a sudden onset of back pain is to get your body moving as soon as possible. Gentle movements in pain free positions help decrease inflammation and encourage muscle relaxation. Two important ways to get your body moving are walking and a core activation program.

A wedge pillow for lower back pain can help you perform gentle core exercises without pain. If you have back pain, pelvic tilts are the first exercise you should perform. This exercise is a key component of deep core activation that inhibits the painful muscles in your back.

To perform a pelvic tilt, first rest your legs flat on top of your wedge pillow. When you inhale, use your diaphragm and watch your belly rise. When you exhale, draw your belly button down towards the bed. Then, gently tilt your pelvis backwards using your core muscles. You should feel your lower back gently press into the bed. Repeat for 2 minutes with the rhythm of your breath.

The second exercise to perform on your low back pillow is called knee rocks. Place the soles of your feet on the slant of the wedge pillow so your knees are up in the air. Gently rock your knees side to side so you feel a gentle stretch. Hold 5-10 seconds on each side. Perform knee rocks for 2 minutes.

Whether your injury is acute or chronic, decreasing inflammation by using a wedge pillow for back pain is an important step to resuming your normal life again. When you combine an early core strengthening and walking program with a bed wedge pillow for back pain while you sleep, you help reduce inflammation as fast as possible!

-Bryan Blare, Doctor of Physical Therapy

A wedge pillow for vertigo can help with vertigo recovery and treatment. Dizziness is debilitating but let’s learn why a pillow wedge is a good tool to have around!

What is vertigo?

Did you know that 1/3 of adults over 40 have experienced a vestibular dysfunction resulting in dizziness or vertigo? Vertigo is a term used to describe a sensation of dizziness or room spinning that can occur for different reasons. One of the most common types of vertigo is called Benign Paroxysmal Positional Vertigo (BPPV).

BPPV happens when one or more of the calcium carbonate crystals in your ear become dislodged. This can happen after a head injury or for no known reason. These crystals are supposed to stay in your utricle. However, they can get loose for various reasons and when they do, they end up in your semi-circular canals.

The job of your semi-circular canals is to communicate the position of your head to your eyes. If your crystals get loose and fall into these canals, the canals get tricked into thinking your body is moving when it isn’t. Because the crystals are in the wrong place, the semi-circular canals can no longer correctly communicate the position of your head to your eyes. The result is the feeling of dizziness or room spinning that is often called vertigo.

Treatment for BPPV

When a Physical Therapist or an Otolaryngologist has confirmed you have vertigo, they might perform a crystal repositioning maneuver. This is a gentle maneuver designed to get the crystals out of your semicircular canals. 

Your symptoms may be provoked during this maneuver. However, when done correctly, relief may be felt immediately. It is not uncommon to have this maneuver repeated several times in one treatment session. It is also not uncommon for the maneuver to be performed several times a week for a few weeks until the crystals are repositioned. 

A common precaution prescribed after this treatment is head elevation on a vertigo wedge pillow. Head elevation places the inner ear in a position where the crystals have less of a chance of moving back into the semicircular canals. Typically, your treatment practitioner will recommend you sleep elevated for a few days. 

The best wedge pillow for vertigo

The best wedge pillow for vertigo is one that keeps your head elevated at least 30 degrees. This position prevents the crystals from moving around a significant amount in your semicircular canals. Additionally, elevating your head on a vertigo pillow helps the body naturally dispose of the crystal debris post-treatment. 

Look for a wedge pillow for vertigo that is at least 12 inches high and preferably topped with memory foam. Place your favorite neck pillow on top, lie back, and relish the comfort.

In addition to a wedge pillow for vertigo, try sleeping with a knee wedge pillow. A knee wedge pillow will help your upper body maintain its position on the vertigo wedge. It will also take pressure off your low back and hips, giving you the most comfortable sleep experience.

Unfortunately, BPPV can be recurring. People that have a history of BPPV have a higher chance of experiencing it again. Having a wedge pillow for vertigo on hand for the future is a great idea for proactive treatment before you can get in and see your doctor.

You can get a jump on helping to treat and decrease your symptoms by getting a wedge pillow for vertigo. You will be glad you did!

-Bryan Blare, Doctor of Physical Therapy

A lymphedema leg pillow can help improve your body’s circulation and help decrease swelling. Elevating your legs is the first step to improving your comfort!

What is lymphedema?

The first step to understanding why a lymphedema leg pillow can help decrease swelling is to understand what lymphedema actually is. Normally, the lymphatic system is supposed to transport lymph (a clear fluid) through the lymphatic vessels.  Eventually, this fluid passes through the lymph nodes. The lymph nodes filter, trap and fight off bacteria and other disease-causing agents. The fluid is then re-absorbed back into your body.

Lymphedema occurs when there is a disruption in this process. When there is some sort of disruption in the lymphatic system, there can be an excessive buildup of fluid in your limbs. This can occur because of trauma, infection, radiation, or a surgery.

Signs and symptoms of lymphedema include: swelling on the top of your foot or back of your hand, a decrease in your ability to move your joints, loss of flexibility, swelling on only one side of your body, your swelling is worse with inactivity, you feel a dull and heavy sensation in your limb, and/or you have a feeling of fullness in your limb.

What is a lymphedema leg pillow?

A leg pillow for lymphedema can help to improve your body’s circulation through leg elevation. While standing or sitting, gravity pulls fluid down towards your feet. If there is any complication in your lymph system, your body may not be able to pump the fluid back up your leg against the pull of gravity.

Elevating your legs on a lymphedema leg pillow will counter the effects of gravity by making it easier for fluid to flow back up your leg. By resting with your legs elevated for 15-20 minutes each day, you make it easier for fluid to flow back up your leg, away from your feet.

While you are elevating, be sure to move your ankle around as much as possible. Your calf muscle acts as a pump that pushes fluid back up your leg. Some simple exercise that use your calf muscle in this way are ankle pumps and clockwise/counterclockwise ankle circles. Try performing 30 repetitions of each of these exercises to help pump fluid out of your feet. Performing these simple movements while you elevate will increase the effectiveness of your lymphedema leg pillow.

A lymphedema leg pillow will have contours to cradle your calf and lower legs. This takes the pressure off of any tender spots in your leg. It is the most comfortable way to enjoy your time relaxing and elevating your legs.

Consistently using a lymphedema leg pillow is not only an important way to manage lymphedema, but it also gives you some much deserved relaxation.

-Hillary Blare, Doctor of Physical Therapy

With all the cushions for sciatica on the market, how do you know which one to choose? This article will teach you the facts, straight from a physical therapist.

Sciatic nerve pain is caused when there is some sort of disruption to your sciatic nerve. Your sciatic nerve originates in your lower back and its branches run all the way to your feet. This nerve can get compressed somewhere along its path or get tight/tensioned. Both scenarios can cause pain in your lower back or legs. This condition can be exacerbated at night due to poor body positioning in bed.

The key to relieving sciatic pain while sleeping is good positioning. When you use a sciatica pillow for sleeping, it positions your body to alleviate pain. This allows you to sleep more comfortably. Your preferred sleep position will determine which pillows are right for you. 

A wedge pillow for sciatica; for back sleepers

Sleeping flat on your back can aggravate an already inflamed sciatic nerve. When you lie flat with your legs straight, your lower back arches. This puts tension on your spine and nerves. It also puts pressure on your sacrum, another area the sciatic nerve originates. Sleeping flat on your back is not a good idea even if you have a healthy sciatic nerve. It is especially not a good idea if you are having sciatic nerve pain.

If you are a back sleeper, look for a leg pillow for sciatica. It should be at least 8 inches tall and topped with memory foam. Lying with your legs propped on a leg pillow will take away the arch in your lower back. This helps to get rid of tension in your spine, nerves, and hips. This position is perfect for those struggling with sciatica.

Two cushions for sciatica for side sleepers

Side sleeping without a sciatica pillow can aggravate sciatic nerve pain. When you sleep on your side, your lower spine is left unsupported. Additionally, the resting position of your legs pulls on your lower back and hips. Resting in this position all night can cause an increase in sciatic pain.

A sciatic nerve pillow for side sleepers involves two pillows: a leg separator pillow and a side sleeper wedge. 

The leg separator pillow should run from your pubic bone to past your feet. It should be supportive enough that your ankle, hip, and knee are resting at the same height. This position completely relaxes your leg, hip, and low back. It takes tension off of your sciatic nerve and lets it rest and heal during the night.

The next sciatica cushion is specifically for your lower spine and is called a side sleeper wedge. It is designed to keep your waist and lower spine supported while you lie on your side. This additional support helps keep your nerves from being compressed.

The combination of these two pillows will help any side sleeper with sciatica get a good night's rest!

Using a sciatica pillow for stomach sleepers

Always avoid sleeping on your stomach. When you sleep on your stomach with your head turned to one side, it puts an excessive amount of strain on your neck, upper back, low back, and lumbar discs. Some might say “if you sleep on your stomach, at least put a pillow under your hips.” While this helps, there are much healthier ways to sleep.

There is a way to use a sciatica pillow to sleep in a safe position that most stomach sleepers won’t mind. It is called the 3-quarter turn position.

To get into this position, rest your right arm, right half of torso, and right leg on top of a supportive leg separator pillow. Your left arm will be straight and resting beside your left hip. You should feel like you are partially resting on your stomach and partially resting on your side. Your body will be facing right. Your spine is not rotated. Support your neck completely with your pillow.

By using these cushions for sciatica and following these instructions, you will end up in a 3-quarter turn position. Be sure to reverse these instructions if you have pain radiating down your left leg so you are facing left. If you have pain down both legs, choose the leg that has the worst pain, and that is leg that goes on top of the pillow.

The leg separator pillow you choose must be supportive enough. The goal is to unweight the painful side of your body and this will not happen if the pillow is not supportive. Supporting your painful side gives your low back, hip, and leg the best environment for relaxing and reducing pain. Most leg separator pillows are relatively flat. Look for one that is approximately 10 inches high and supportive.

Whether you need a sciatica pillow for sleeping your back, your side, or the 3-quarter turn position, set yourself up for success so you can sleep comfortably again!

-Hillary Blare, Doctor of Physical Therapy

What is the correct sleeping position for your neck? The proper neck position for sleeping depends on your sleep position preference and some general body alignment principles.

How to correct forward head posture while sleeping

To correct forward head posture while sleeping, you must first learn to correct forward head posture in standing. Once your neck is positioned correctly in standing, pillows will help you maintain this same posture while sleeping.

The first step for proper neck posture while sleeping is to position your shoulder blades correctly. To do this, first shrug your shoulders up towards your ears. Next, with your shoulders up by your ears, squeeze your shoulder blades together like you are trying to pinch something in between them. Finally, without arching your low back, move the bottom tip of your shoulder blades down towards your waist. 

When done correctly, it might feel like your chest is sticking out. This is because you are used to your chest caving in as a result of rounding your shoulders forward. As your body gets used to having your shoulders in the correct position, it will no longer feel like your chest is sticking out. 

Next, to understand proper head posture, head to a mirror. Move your chin so it is parallel to the ground. After doing this, it may feel like you are looking down at the floor. This is because your eyes have adjusted to forward head posture where your chin is pointed up. With your chin pointed up, your line of site is higher. With your chin parallel to the ground, your line of site is lower than you are used to. Your eyes will re-adjust to their new position as you practice this correct posture.

With your chin parallel and shoulders back, look at yourself from the side. Your ear lobe should line up with the center of your shoulder. If your ear lobe is towards the front of your shoulder, place your index finger on your chin. Gently guide your chin down and back until the ear lobe lines up as close to the center of your shoulder as possible. This should feel like a slight nod and the back of your neck should stretch and lengthen. Try to make the back of your neck as long as possible.

Proper neck posture while sleeping: for side sleepers

To see if you are in proper neck posture when sleeping, get into proper neck posture when standing. When your posture is correct, lie down on your pillow, relax your muscles, and let your pillow support your neck. Does your neck maintain its position? Does it bend in any way when you lie down on your pillow? If it bends in any way, your pillow is not supporting you correctly.

If your neck pillow is supporting you correctly, you will be able to draw a straight line through your nose, chin, neck and chest. Your shoulders should be down away from your ears as far as is comfortable. Additionally, make sure your pillow is pressed up against the top of your shoulder. There should not be a gap between your shoulder and your pillow.

If you find that your neck is not in the correct position while lying on your pillow, consider using a neck wedge pillow. The contours on a neck wedge pillow support your neck and spine in the proper neck position for sleeping. It is made to help you maintain correct posture, even while you sleep!

Additionally, you will want to avoid curling your upper back into a "C". If you are tempted to do this, try using a leg separator pillow. Place the leg separator pillow as close to your chest as possible and lie your top arm and leg on top of the pillow. Lying your arm and leg on top of a leg separator pillow supports your torso. This additional support oftentimes take away the urge you feel to curl up into a “C.”

Proper neck posture while sleeping: for back sleepers

For back sleepers, sleeping on a neck wedge pillow can correct forward head posture while sleeping. The contours in the neck wedge pillow support the natural curve of the cervical spine. This support maintains your neck in the correct postural position while you sleep. 

Depending on the severity of your upper back curve, you may need to use a neck pillow on top of a 10" triangle wedge pillow. The combination of the wedge pillow and neck pillow compensates for more severe forward head posture, allowing you to sleep more comfortably.

Additionally, a back sleeper should always sleep with a knee wedge pillow. Elevating your legs takes the pressure off of your low back. This position fully supports both your upper and lower spine.

Remember to never sleep on your stomach! This exacerbates both neck and upper back pain.

Congratulations! You have learned the correct sleeping position for your neck whether you like to sleep on your back or on your side! Applying this knowledge will have you sleeping soundly in no time.

-Hillary Blare, Doctor of Physical Therapy