Joined: 02 Sep 2007 Posts: 27 Location: California
TMJ: Try This - Sleep On Back With Neck On Rolled Up Pillow Posted: 09-05-07 21:53pm
I was told to do this by a doctor a while
ago and never actually tried it until now
because I was wearing a splint and it was
too hard to sleep with to begin with let
alone try to get used to an awkward
sleeping position. However now that I am
not wearing the splint I actually tried it
and I think it is something worthwhile:
Take a normal pillow and roll it up,
keeping it the same length, so it is
basically a cylinder. Use some duct tape
or other strong tape and tape it together
securely. Put it back in a pillow case.
Now take any other pillows off your bed so
you can't end up using them while you are
sleeping, lay on your back so your neck is
resting on the new pillow you made. This
is supposed to keep the head in a position
where gravity makes it hard for you to
grind your teeth and basically forces you
to relax your jaw. I tried it last night
and plan to force myself to sleep this way
from now on as I am already feeling
somewhat better. I doubt it can work for
everyone but at least if your TMJ isn't
too far along it should help.
I'd like to hear if anyone else has tried
this before and what they think of it.
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Tmddyan
Moderator
Joined: 13 Jun 2006 Posts: 4346 Location: post falls, id usa
Thanks: 93
Thanked:63
Hey Posted: 09-06-07 12:15pm
yeah this could work ---just be careful of
your neck. if you end up with a sore neck
its probably not a good idea to do it. It
is recommended that tmd patients sleep on
their back and side. i feel better anyway
for doing it.
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californiaguy1
New User, Becoming EHEALTHy
Joined: 02 Sep 2007 Posts: 27 Location: California
Posted: 09-06-07 14:27pm
Yes you are right that it can give a stiff
neck, I notice it somewhat but I spend a
lot of time in water exercising, swimming
or surfing which helps to stretch out. The
reason this works for me rather than just
lying on my back on a flat pillow is that
while I am asleep I always end up turning
around, rolling over, etc to where I end
up lying in the wrong position and putting
pressure on my jaw. With the rolled up
pillow the only comfortable position is to
lay on my back so I have so far been going
to sleep and waking up in relatively the
same position.
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catswold
Supporter
Joined: 10 Oct 2005 Posts: 404 Location: Flint, Michigan
Posted: 09-06-07 19:32pm
Yes, I have done something similar in the
past and it did work quite well. I was
told to be careful not to make the roll
too big. The PT even gave me a small roll
that worked great (still have it
someplace). I do remember that she said
not to stay on it for too long at one
time. Start with 5 minutes and build up
the time, but she didn't recommend all
night.
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Tmddyan
Moderator
Joined: 13 Jun 2006 Posts: 4346 Location: post falls, id usa
Thanks: 93
Thanked:63
Hey Posted: 09-07-07 12:36pm
ive gotten a chiroflow and in my opinion
is the best pillow out there for support.
they arent too hideously expensive. yeah
they are more than a normal pillow but its
worth it. you can even use a memory foam
one from walmart(i didnt like them but
that is just me.) id rather spend the
money than make my own makeshift one.
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grassy
Experienced User , Rather EHEALTHy
Joined: 13 Jun 2007 Posts: 116 Location: northeast
True Sleep On Your Back Posted: 09-08-07 11:57am
Chiropracters will tell you if you have a
bad neck and jaw sleep on your back. it is
important. To keep the very upper neck
aligned with the jaw. also put a pillow
under your knees so not too much stress is
put on the lower lumbar back. Try sleep
suggestion. right before you go to
sleep... tell yourself to wake up if you
clench or grind. i would recommend a
cervical pillow, but ask around, because i
have 4 and i dont like them, so i wasted
alot of money experimenting on them. cindy
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californiaguy1
New User, Becoming EHEALTHy
Joined: 02 Sep 2007 Posts: 27 Location: California
Posted: 09-09-07 16:00pm
I have some sort of cervical pillow too
that is made of memory foam. I've went
back to using that now.. I think that the
rolled up pillow is to be used as kind of
a training method to get you to sleep on
your back so if you notice that you are
rolling over during the night its good to
use it for a night or two and then go back
to a cervical pillow, also if the pains
bad you can lay on it while you are awake
for a while but it does seem to cause neck
pain after using it a lot
