Getting a good night’s sleep is crucial for our physical and mental health. Choosing the right pillow can make a significant difference in the quality of your sleep.

For side sleepers, the perfect pillow should provide adequate support to the neck and head. This maintains spinal alignment while minimising pressure points. Let’s dive deeper into the world of pillows and explore some of the best options for side sleepers.

We understand the importance of proper posture and alignment, especially while sleeping. Using the right pillow can greatly support this.

In this blog, we’ll discuss the importance of purchasing the correct side sleeper pillows to ensure a good night’s sleep. Selecting the best pillow for side sleepers involves considering various factors like pillow height, firmness, and material.

On top of that, we’ll explore different types of pillows and how they cater to the needs of side sleepers, and other combination sleepers.

Lastly, taking care of your pillow is just as important, so we’ll also discuss pillow maintenance and cleaning.

This will ensure you’re not only choosing the right pillow but also getting the best out of it.

Why is a good pillow important for sleep?

The right pillow is essential for sleep because it supports the head, neck, and spine in a neutral position. This is critical for maintaining proper alignment and avoiding discomfort.

When your body is correctly aligned, it significantly reduces the chances of experiencing muscle strain or waking up with aches and pains. The right pillow can improve the quality of your sleep by reducing sleep disturbances and promoting a more relaxed and restful night.

More specifically for side sleepers, a good pillow can help alleviate pressure on the shoulder and arm, enhancing comfort and ensuring a good night’s sleep.

Sleep is an essential pillar of overall well-being, impacting our physical and mental health in profound ways. Achieving a good night’s sleep can be a game-changer. One often overlooked factor that can make a significant difference is choosing the right pillow. Quality sleep is vital for our bodies and minds to rejuvenate and function optimally. It affects our mood, concentration, productivity, and overall health.

However, achieving restful sleep isn’t just about the duration; it’s also about the quality of sleep we experience throughout the night. This is where the right pillow plays a crucial role. A firm pillow offers the ideal support and alignment for your head, neck, and spine, ensuring that you wake up feeling refreshed and revitalized. It can alleviate discomfort, reduce tossing and turning, and prevent common issues such as neck pain, headaches, and even snoring.

By providing the right balance of comfort and support, a good pillow can transform your sleep experience, helping you fall asleep faster, stay asleep longer, and wake up ready to tackle the day with renewed energy and vitality. When your neck is properly aligned, it can help reduce muscle tension, alleviate pain, and prevent stiffness in the morning.

On the other hand, a bad pillow can cause pain in the neck and shoulder, headaches, and even disrupt your breathing during sleep. Therefore, it’s critical to choose the right pillow to ensure quality sleep and prevent potential health issues.

How to choose the right pillow for you?

When choosing a side sleeper pillow, it’s important to factor in your specific sleeping position and any health concerns you may have.

Here are some tips to help you choose the best pillow for you:

Sleeping position

The pillow you choose should support your head and neck in a neutral position, regardless of your sleeping position.

For example, if you’re a side sleeper, you’ll need a thicker pillow to bridge the distance between your shoulder and head, effectively keeping your neck aligned with your spine.

On the other hand, if you tend to sleep on your back, a thinner pillow will suffice, as it prevents your head from being thrown too far forward.

Stomach sleeping is another example of requiring a thin pillow to

In both scenarios, the goal is to maintain the natural curvature of your spine while you sleep, minimizing strain and preventing discomfort.

Fill material

Pillows can be filled with a variety of materials, such as down, memory foam, latex, or polyester. There are even shredded memory foam pillows available. Each material has its pros and cons, so it’s important to choose one that suits your personal preference and any allergies you may have.

For instance, down pillows are exceptionally soft and fluffy, but they may not provide enough firmness for side sleepers.

Memory foam pillows contour to your head and neck, providing excellent support and pressure relief, but they can trap heat.

Latex pillows are resilient and maintain their shape well, but they’re typically more expensive.

Polyester pillows are relatively inexpensive and lightweight, however, they may flatten over time.

Therefore, it’s key to consider the fill material when choosing the best pillow for your needs.


The firmness of the pillow also plays a role in proper alignment.

A soft pillow will not adequately support your neck, potentially leading to strain and discomfort.

Conversely, a pillow that is too firm can cause discomfort due to inadequate pressure relief.

Ideally, you should look for a pillow that strikes a balance between softness and firmness – one that provides enough support without feeling too hard or too soft.

This ensures your head, neck, and spine maintain their natural alignment throughout the night, contributing to a restful and pain-free sleep.


Choosing the appropriate size of the pillow is equally crucial for achieving comfortable sleep.

The dimensions of the pillow should match your body proportions and the size of your bed.

A pillow that’s too small might not provide enough support, while a pillow that’s too large can cause discomfort and disrupt your sleep.

Consider the length and width of the pillow, and ensure it fits comfortably on your bed without hanging over the edges.

Always remember – investing in a suitable pillow is an investment in your health and wellbeing.

The Importance of Choosing the Right Height Pillow for Correct Alignment

When it comes to achieving a restful night’s sleep, one often overlooked factor is the height of your pillow. The height, or loft, of your pillow is crucial as it directly impacts the alignment of your head, neck, and spine.

Too high a pillow can cause your neck to bend unnaturally, leading to strain and discomfort. Similarly, a pillow that’s too low might not provide enough support, leaving your neck unsupported and leading to potential pain and stiffness.

Therefore, selecting a pillow with the appropriate height is critical for maintaining the natural curvature of your spine and achieving quality sleep.

It’s recommended to choose a pillow height that aligns your nose in line with the centre of your body, ensuring optimal comfort and support.

The correct side sleeper pillow height plays a crucial role in maintaining proper spinal alignment, relieving pressure points, and ensuring overall sleep experience. side sleepers tend to require thicker pillows.

Importance of Correct Alignment

Proper alignment of the spine is vital for minimizing discomfort and preventing musculoskeletal issues. When you lay down to sleep, your side sleeper pillow should provide adequate neck support to keep your head, neck, and spine in a neutral position.

Improper pillow height can result in the misalignment of these crucial body parts, leading to various problems like sore neck, headaches, and even snoring.

It’s, therefore, essential to make an informed choice when selecting the best pillow, carefully considering the height, firmness, and fill material to ensure optimal comfort and alignment throughout the night.

Alleviating Pressure Points

A pillow that is too high or too low can create undue pressure on certain areas of the body, such as the neck, shoulders, and spine. These pressure points, when not properly supported, can lead to discomfort, disrupt sleep, and even cause long-term musculoskeletal problems.

Optimal pillow height ensures that pressure points are relieved and evenly distributed, allowing for proper blood circulation and reducing the risk of developing soreness or stiffness.

By providing adequate support, the right pillow can alleviate pressure, promote the relaxation of muscles, and contribute to a good night’s sleep.

Enhanced Comfort and Sleep Quality

When choosing the right pillow for side sleepers, height directly contributes to your overall comfort and sleep quality. Ensuring your body is well-supported and aligned reduces the likelihood of tossing and turning during the night. This leads to a better and uninterrupted sleep.

By finding the perfect height for your pillow, you can enjoy a deeper, more restorative sleep, waking up refreshed and rejuvenated in the morning.

Investing time and effort in selecting the right height pillow is an essential step towards improving your sleep experience and overall well-being. By maintaining proper alignment and relieving pressure points, you can wake up feeling refreshed and ready to tackle the day.

Consideration of your body’s unique needs and preferences when choosing a pillow height is crucial. Remember, a well-aligned spine is the foundation of sleeping well. Sweet dreams await when you prioritise the correct pillow height for optimal alignment.

How we choose the right pillow for side sleepers

If you’re considering investing in a supportive pillow, you’ve already taken the first step towards better sleep.

But we know that sorting through the vast array of options online can be overwhelming. That’s why we’ve done the hard work for you.

We have spent hours scouring reviews and ratings from real users, combining that information with our extensive knowledge of the sleep and health industry. We have curated our list of the best pillows for side sleepers on the market.

No matter what your budget or specific needs may be, we’ve got you covered with supportive options at every level.

Say goodbye to confusion and frustration – let us guide you in finding the perfect pillow for a restful, restorative sleep.

Derila Contour Pillow

What I love

The Derila Contour Memory Foam Pillow, with its unique butterfly shape, offers good support for your head, neck, and back.

As we age, our joints require additional support and protection. The Derila Memory Foam Pillow provides essential support and comfort to slow down the ageing process and minimize discomfort.

Neck support is a vital aspect of sleep, and the Derila cradles your neck regardless of your preferred sleeping position.

Constructed from solid memory foam, the Derila strikes the perfect balance of firmness, ensuring your head and neck are well-supported throughout the night.

The Derila Cervical Memory Pillow is entirely natural and breathable, providing good comfort while aiding in temperature regulation throughout the night. Enjoy a cool, sweat-free sleep with Derila.

What you should know

Comes in 2 sizes: Standard (50 x 30cm), and King size (60 x 34cm).

Comes with a removable outer cover.

Pulatree Cervical Pillow for Neck Pain Relief

What I love

The Pulatree Cervical Memory Foam Pillow contour design supports your head, neck, shoulder, and back perfectly. The ergonomic design naturally fits the curve of your spine, providing appropriate support for spine alignment.

The foam pillow design allows you to shift comfortably between positions.

The Pulatree Cervical Pillow boasts 2 different contour heights on either side, letting you choose the side that best suits your sleep posture. The unique butterfly design provides armrests to prevent numbness, and the hole inside cradles your head for optimal support & reduces skull pressure.

The pillow is crafted from safe and odourless memory foam for a healthy sleep.

The high-quality rebound memory foam is temperature-sensitive and molds perfectly to your neck. It’s firm enough to hold your head at a healthy angle and soft enough to alleviate pressure points.

What you should know

This cervical pillow comes with breathable and removable double pillowcases, made from hypoallergenic cotton and polyester.

The soft and breathable fabric allows air to circulate throughout the night, absorbing moisture and preventing night sweats.

Pillow size is 16 x 38 x 16 cm

Fityou Cervical Pillow for Neck Pain Relief

What I love

The Fityou Cervical Pillow is a memory foam pillow with a density of 50D and a slow rebound of 3-5 seconds. This unique blend creates a firm yet comfortable pillow that provides effective support to relax the spine and muscles during sleep making it an ideal side sleeping pillow.

The pillow cover fabric is designed with numerous tiny breathing holes, promoting a hypoallergenic and breathable environment which effectively extends the life of the solid memory foam core. It also features a 3D mesh design with the pillowcase, enhancing its breathability.

This round neck pillow is ergonomically designed for a relaxing night’s support. Its structure helps to reshape the vertebrae back to the natural curve, ensuring the neck and spine maintain proper alignment during side sleeping. Despite its softness, this robust pillow does not lose its shape.

The Fityou pillow can be used beneath your neck for spinal alignment during sleep, slipped behind your lower back for lumbar support with an office chair or car seat, placed under your knees for back relief when sleeping on your back, or between your legs for side sleeping support.

What you should know

This pillow is safe to use, healthy for all, and does not attract dust and bugs. There are no toxic components in the pillow.

In case you experience a “Fresh Foam” odour, it is harmless and should dissipate within several days once unpacked and aired out.

The standard pillow size is ‎36.7 x 17.6 x 15.3 cm, making it suitable for back, stomach, side, and combination sleepers.

ZAMAT Contour Memory Foam Pillow

What I love

The ZAMAT Contour Memory Foam Pillow is an excellent choice for neck pain relief for side, back, and stomach sleepers. With its contoured cervical design and solid memory foam, this pillow naturally cradles the curve of your neck, providing support for spine alignment.

The pillow offers adjustable height with removable memory foam inserts (about 2cm thick) that allow a customised sleep experience. By adding or removing the inserts, you can modify the pillow to one of two loft levels.

Rotating the pillow 360° provides a different level for low pillow sleepers. This flexible design makes it easy to switch between an orthopaedic pillow and a regular one.

It is ergonomically sound and made with high-quality, odourless memory foam.

This firm pillow supports your neck and shoulder, regardless of your sleeping style, ensuring restful and safe sleep.

It’s made of a breathable hypoallergenic cotton/polyester blend with a stretchy polyester liner to help the pillow maintain its shape, and it is ideal for keeping you cool throughout the night.

What you should know

The ZAMAT Pillow comes with a breathable and washable pillowcase. The double pillowcase design, with an outer quilted cover, adds plushness and is easy to remove for washing.

100% satisfaction in the case you do not enjoy the product and assistance when needed.

If you find the pillow too thin, simply contact the company for an extra memory foam insert.

It’s important to keep in mind that everyone’s preferences and needs are different. What may be the perfect pillow for one person could be uncomfortable for another. This is due to factors such as body size, preferred sleeping positions, and personal comfort preferences.

So it’s a good idea to read customer reviews. They can provide firsthand insights into the performance and quality of the pillow.

Also, speaking to a healthcare professional can be beneficial. They can offer advice based on your individual health needs and concerns, helping you make an informed decision.


What kind of pillow should a side sleeper get?

As a side sleeper, it’s important to choose a pillow that’s thick and firm to keep your head and neck aligned while you rest.

Unlike stomach sleepers who benefit from thinner pillows, side sleepers require extra support.

Luckily, you have a range of fill options from down to foam to choose from.

As long as your pillow is thick enough to properly support your neck, you’ll be on your way to a better night’s sleep.

Is a flat pillow better for side sleepers?

A flat pillow is usually not the best choice for side sleepers.

As mentioned earlier, side sleeping typically creates the largest gap between the head and the pillow, requiring a higher loft pillow to maintain alignment of the head, neck, and spine.

A flat pillow may not provide the necessary support, leading to potential discomfort and tension in the shoulders.

Side sleepers need to opt for a firm pillow with a higher loft to ensure optimal comfort and proper spinal alignment throughout the night.

Why do I wake up with a stiff neck and shoulders?

Waking up with a stiff neck and shoulders can be a disconcerting experience, impacting your daily activities and overall quality of life.

Have you ever wondered why waking up sometimes results in a stiff neck and shoulders?

It could be due to sleep position, including lying on your stomach or turning and changing positions frequently throughout the night.

Using too many pillows or using a pillow that doesn’t provide adequate support can also be a factor.

In some cases, neck tension may have existed before going to bed.

By identifying the underlying causes, you can take steps to alleviate this common issue and start your mornings feeling more refreshed.

How should I sleep to relax my neck and shoulders?

When trying to relax your neck and shoulders while sleeping, certain positions may prove more beneficial.

Side sleepers can help ease neck and shoulder tension by adopting a foetal position, sleeping on their side with their knees slightly bent. This position helps ensure proper alignment of the spine and reduce pressure on the neck and shoulders.

Alternatively, sleeping on your back is another excellent position. When lying on your back, the neck, head, and spine remain in a neutral position, reducing the strain on these areas.

Opting for one of these positions can notably enhance your sleep quality and help you wake up feeling refreshed. Simple adjustments to your sleeping positions can be an easy and effective way to improve your overall well-being.

Can pillows cause stiff neck?

Yes, surprisingly, your pillow can indeed contribute to a stiff neck.

Pillows that are too high or too low can induce an unnatural bending of the neck, leading to a strain on the muscles. This strain can cause neck stiffness, discomfort, and even pain.

Therefore, it’s crucial to select a pillow that maintains your neck at the proper height, aligning it smoothly with the rest of your body.

Understanding this could be your first step towards alleviating neck discomfort and enhancing your overall sleep experience.

Is my bed causing me neck pain?

Your bed can indeed be a contributing factor to your neck and shoulder pain.

If your mattress is too hard, it can create pressure points and misalign your body, leading to discomfort and pain.

On the other hand, a mattress that is too soft can have you sinking into the bed, promoting poor posture while you sleep.

Both these scenarios can result in neck and back pain, disrupting your sleep and affecting your day-to-day activities.

Therefore, it’s essential to choose a mattress that provides the right balance of neck support and comfort, aligning your body properly and enabling a restful night’s sleep.

Should pillows be washed or replaced?

Are you wondering whether it’s time to replace your pillows?

According to sleep experts, it’s best to swap them out every 1 to 2 years.

Here’s why: replacing pillows ensures you have the cleanest and most supportive pillows possible, while also preventing allergen build-up.

Plus, with proper care, you can extend the life of your pillows even longer.

Invest in better sleep hygiene today.

Food for thought

Pillow Maintenance and Care

Investing in the right pillow for side sleepers is only the first step towards a comfortable and restful night’s sleep. Proper pillow maintenance and care are essential for ensuring longevity and optimal performance.

By following these guidelines, you can extend the lifespan of your pillow and continue enjoying its benefits for years to come.

Regular Pillow Cleaning

Washing Instructions

It’s important to clean your pillow regularly to remove dust, sweat, and allergens. This fosters a more hygienic sleep environment. It also maintains the structural integrity and functionality of your pillow.

Always follow the manufacturer’s guidelines for washing instructions, as different pillow types may have specific care requirements.

For instance, foam pillows may require hand-washing, while down or synthetic fill pillows might be machine washable.

A mild detergent is generally recommended to preserve the material and longevity of your pillow.

When using a washing machine, set it to a gentle cycle to avoid damaging the pillow’s fill or structure.

Drying Methods

After washing, it is crucial to thoroughly dry your pillow to prevent the growth of mould and mildew. You can opt to air-dry it by laying it flat on a clean surface, ensuring that air circulates it evenly.

Alternatively, you can use a dryer on a low-heat setting.

If your pillow is filled with down or synthetic material, tossing in a couple of tennis balls or dryer balls can help to fluff it up and evenly redistribute the filling.

These drying methods will help maintain the loft and comfort of your pillow over time.

Pillow Protectors and Pillowcases

Pillow Protectors

Consider using a pillow protector, a thin zippered outer cover that shields your pillow from stains, spills, and dust mites. This extra layer adds a barrier of protection and is usually machine-washable.

A pillow protector can prolong the life of your pillow, maintaining its cleanliness and freshness over time. By warding off potential contaminants, it provides a more hygienic sleeping environment and helps preserve the integrity of your pillow.

Regular washing of the pillow protector according to manufacturer instructions is key to maintaining its effectiveness.


Pillowcases play a crucial role in maintaining the cleanliness and freshness of your pillow. It’s recommended to use pillowcases made from breathable and hypoallergenic materials. This ensures the best care for your pillow and your skin. These materials can help prevent the buildup of dust mites, bacteria, and allergens, creating a healthier sleep environment.

Moreover, washing your pillowcases regularly along with your bedding is an essential part of good sleep hygiene.

This routine can help remove dirt, oils, and sweat that can accumulate over time. this will keep your pillow clean and contributing to a comfortable, refreshing sleep experience.

Pillow Fluffing and Reshaping


Regularly fluffing your pillow is vital to restore its loft and shape. This routine can be as simple as gently kneading or squeezing your pillow to evenly distribute the filling.

By doing this, you help your pillow maintain its original support and comfort. This is especially useful for side sleepers who rely on their pillows for adequate neck and spine alignment.

Remember, a well-maintained pillow is a vital component of a good night’s sleep. This contributes to well-rested mornings and energetic days.

Shelf Life and Pillow Replacement:

Shelf Life

The typical shelf life of a pillow can vary depending on factors such as quality, material, and usage.

On average, pillows for side sleepers may last between 1 to 2 years.

However, signs such as flattened or lumpy filling, loss of support, and visible wear and tear indicate that it’s time for a replacement.

Regular inspection of your pillow’s condition can help you determine its lifespan accurately. This ensures you always have a supportive and comfortable pillow for a good night’s sleep.

Pillow Replacement

When it comes to pillow replacement, adopting a proactive approach is beneficial for both your health and comfort. To ensure a healthy sleep environment and optimal support, consider replacing your side sleeper pillow every 1 to 2 years. Or check for signs of wear such as lumps or flat spots.

Regularly evaluate your pillow’s condition to determine if it’s time for an upgrade. Remember, a fresh, supportive pillow is key to a good night’s sleep and a pain-free morning.

Proper maintenance and care are essential for extending the shelf life of your side sleeper pillow.

Regular cleaning helps to remove accumulated dust, sweat, and allergens. This fosters a more hygienic sleep environment and preserving the structural integrity of the pillow.

Pillow protectors and pillowcases provide an additional layer of protection, shielding the pillow from stains, spills, and dust mites.

Regular fluffing and reshaping are also crucial to maintain the pillow’s loft and shape. This ensures it continues to provide the necessary shoulder and neck support for side sleepers.

Lastly, understanding the typical shelf life of your pillow and recognizing signs of wear and tear will guide you on when to replace it.

By adhering to these guidelines, you can maximize the lifespan of your pillow and continue enjoying the comfort and support it provides for a great night’s sleep.

In the quest for a restful night’s sleep, side sleepers must prioritize finding the right pillow that supports their head and neck properly.

Whether you opt for a soft pillow or a hard pillow, it’s crucial to consider factors such as comfort, support, and personal preferences. Remember, what matters most is finding the pillow that enables you to wake up refreshed, energized, and ready to tackle the day ahead.

The right pillow can play a pivotal role in maintaining proper spine alignment and alleviating pressure points, factors that are particularly important for side sleepers.

This journey might require trial and error, but rest assured that with the right guidelines, you can find the ideal pillow that provides both comfort and support for a rejuvenating sleep experience.

For more information and advice on sleep and muscle and joint pain, click on the link to read the blog.

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Pain in and around the patella (or knee cap) can affect anybody despite age or fitness level. 

Knee pain can be caused by various reasons and can be complex to diagnose.  

In some cases, a thorough physical examination may be required along with imaging scans to determine the cause of pain.

Patella pain is commonly seen in athletes and fitness enthusiasts who put their knees under high levels of stress.

This can include activities such as running, jumping, or weightlifting. Injuries to the patella or surrounding structures such as ligaments and tendons.

Why is the patella important? 

The patella is a special bone of the knee that serves various functions to allow smooth and correct movement of the knee.

The knee cap sits at the front of the knee. It works to bend and straighten our knee when doing normal day to day activities.

The position of the patella helps in the efficient transfer of forces to generate power when using the quadriceps. This is the large muscle at the front of our thigh.

The patella should glide smoothly when moving at the front of the knee.

The patella is also important in protecting the front of our knee.

Symptoms of patella pain? 

Patella pain is pain that is located anywhere around or under the patella. It is often a dull ache, that starts off to be fairly minor before progressing to be more constant.

Patella pain can increase in movements that increase the bend of our knee such as deep squats, stairs or running.

Depending on the injury, there may be localised swelling around the patella.

Creaking sensations in the knee cap can also occur in certain activities. 

Risk factors for patella pain 

Women are more likely than men to experience knee pain 

Those who play sports that are particularly physical for the knees. These include basketball, netball, soccer and certain lower limb weightlifting movements.

Those who work in jobs that demand repetitive bending, standing or kneeling 

What causes patella pain? 


Anytime we use our knee repeatedly over time or have an abnormal change in activities, an overuse injury can develop. Pain in the patella is a common symptom of overuse.

Any changes to normal physical activity routines such as increased frequency or intensity of walking, squatting, training or running can bring about patella pain.

Similarly, a change in work demands that require us to increase our time spent squatting or bending can trigger patella pain.

A common diagnosis from repeated stress to the knee is patella tendonitis. This is acute inflammation at the front of the knee, often seen in those who are very active. 

Muscle imbalances

Because the knee works closely with other joints in the leg such as the hip and ankle, any changes in one will affect the other.

Often it is tightness or weakness somewhere in the leg that can change the mechanics of how the knees work which can increase the risk of patella pain.

With incorrect form or mechanics in the knee, there can be unnecessary stress placed on the patella. 

Knee injury

Sometimes it is simply a case of an accident or fall which involves the knee that can lead to patella pain.

In these cases, getting treatment quickly will help to alleviate the symptoms in a timely fashion and get you back to feeling good again.

Managing Patella Pain

Managing patella pain involves a combination of rest, targeted exercises, pain management strategies, and sometimes simple treatments or medical intervention.

Rest and Recovery

If you’re experiencing patella pain, the first step is often to rest your knee and avoid activities that exacerbate the pain. Listen to your body and take the necessary breaks.

Exercise and Physical Therapy

Strengthening exercises targeting the quadriceps and other muscles of the leg can help support the knee and reduce patella pain. Physical therapists can guide you in performing these exercises correctly and safely.

Pain Management

Over-the-counter pain relievers and anti-inflammatory medication can help in managing the pain. Using a cold pack on the affected area for 15-20 minutes, 3-4 times a day, can also help reduce inflammation and pain.

Medical Intervention

If the pain persists despite these strategies, it may be necessary to consult with a medical professional. They could recommend a range of options, from simple treatments, injections, or even surgery, depending on the severity and cause of the pain.

Remember, managing patella pain is a process and can take time. Patience and consistency in following your treatment plan are key to a successful recovery.

How can physiotherapy assist with knee pain? 

Physiotherapy is a great way to help resolve patella pain.

Whether it has been a long-standing injury or something that has only recently come up, physiotherapy treatment is helpful in the diagnosis and treatment of knee pain.

Assessment and diagnosis

When it comes to determining the root cause of patella pain, it is not as simple as other joints within the body.

With physiotherapy, a thorough assessment can be conducted to analyse and break down the mechanics of knee movements. This will determine any imbalances or misalignments which might contribute towards pain. After diagnosis, the Physiotherapist can decide if a conservative treatment is all that is required, or if a more comprehensive approach is required.

Exercise prescription

To assist in your return to pain-free activities or sports, physiotherapy can help determine appropriate stretches and exercises tp make a treatment plan with specific exercises to help promote correct mechanics within the knee.

Physiotherapy exercises will also be tailored to the individual to help achieve their goals to return to specific activities or sports. 


Taping of the knee cap is also a great treatment your physiotherapist may use to help correct patella positioning to alleviate pain

Recommend good equipment 

Often with knee pain, your physiotherapist may be able to recommend certain types of footwear or supportive equipment to assist in minimising the amount of stress on the knee.

If you are experiencing any problems with patella or other knee pain, call us on 0298753760, or book an appointment on our website.

Want to know the best ways to avoid neck injuries as an office worker?

As a Physiotherapist, I am acutely aware of the prevalence of neck pain at work. Prolonged sitting, poor ergonomics, and lack of physical activity often create a perfect storm for neck pain and neck discomfort. Sitting at a computer is a leading cause of common workplace neck injuries.

This article provides effective strategies, ergonomics tips, and exercises to help you prevent neck pain in the workplace.

Let’s dive in and explore how you can maintain good neck health, even while being committed to your desk job.

The Pitfall of Prolonged Sitting

In today’s modern workplace, it’s all too easy to find ourselves trapped in the cycle of sitting for extended periods in front of a computer. With the constant flow of emails, deadlines, and virtual meetings, we often forget to take a break.

This continuous, uninterrupted sitting can lead to an unhealthy posture, where the head juts forward, and the shoulders slump. This posture puts an immense strain on our neck, leading to discomfort, potential injury and chronic pain.

It is essential to understand that our bodies are not designed for prolonged inactivity.

Incorporating regular breaks into your work routine can significantly reduce the risk of neck injuries.

How can we prevent neck pain at work?

There are many factors involved in making a healthy workplace for desk jobs and some of these are very easy to implement!  

Have you been sitting in front of your desk for the past few hours and you begin to get a stiff neck? This story is all too common.

The nature of desk-based jobs means countless hours staring at a screen, stuck in one position, and consequently neck pain is something the majority of office workers have experienced. 

Correct desk set-up 

The way we set up our desks can have a massive impact on how our neck responds to long hours of office work. 

Have the correct position for your screen.

If possible, invest in a sit / stand desk. This let’s you alternate the way you do your work throughout the day, taking pressure off your neck and well as your lower back.

Choosing a Good Supportive Office Chair

Selecting a supportive and comfortable office chair is crucial for maintaining good neck health. An office chair should support the natural curve of your spine and allow your feet to rest flat on the floor, while your knees are at a 90-degree angle.

The chair should also have a backrest that provides support to your lower back and encourages upright posture.

An adjustable chair is ideal as it allows you to fine-tune its settings to align with your body’s unique dimensions.

A well-chosen chair not only reduces the strain on your neck but also minimizes the risk for other workplace injuries related to poor posture.

Setting your monitor in the right place

By having your monitor in front of you, we limit the amount of time spent craning our neck to one side for a sustained period.

Have your screen straight on to allow your muscles to be in a relaxed posture as you work.

The height of your monitor also helps in stopping to put your neck in bad postures. The top third of the monitor should be in line with our eyes

Don’t have the monitor too close or too far.

Having the monitor in the correct position will prevent us from having to unnecessarily extend to see the screen if it is placed too far and place unnecessary stress on our neck.

Keyboard and mouse set up

The correct position of the keyboard and mouse will help discourage a lot of bad postures that may slowly creep in as we work.

If the keyboard and mouse are kept too far away, we will begin to start reaching forward too much and adopt very rounded shoulder positions. This will start to put unnecessary stress on your neck.

Have your keyboard and mouse closer to you to adequately support your wrists and elbows. 

Stretching and regular neck exercises 

Often preventing neck injuries can be as simple as incorporating some gentle neck exercises throughout our day.

When our neck and muscles stay in one position for a prolonged period, our muscles fatigue and we begin to fall into poor neck postures.

Doing something like neck rotations regularly, will help keep our neck from stiffening up and gives us a chance to reset our posture.

Set yourself a reminder to give your neck a stretch periodically when you’re working at your desk.

Take a break

Something so simple also can be extremely hard with the pressure of deadlines!

Getting up regularly and just walking around the office (or house if you are working from home) will give your neck and shoulders a chance to reset and relax after some time in front of the computer.

If your neck begins to fatigue or become sore in a certain position then you know you’re not taking enough breaks to give your neck a chance to rest! 


What causes neck pain at work?

A major contributor of neck pain at work is the adoption of a prolonged sustained posture. Holding the neck in a semi-flexed position for extended periods increases the likelihood of developing neck discomfort.

The neck and upper back muscles are pulled into service to provide stability for the ‘moving’ arms, hands, and fingers. This results in heightened muscle tension and repetitive strain.

It’s necessary to recognize the harm this seemingly innocuous posture can cause and take proactive steps to alleviate the strain, such as regular breaks, muscle-strengthening exercises, and maintaining an optimal desk setup.

How do I sit at my desk to avoid neck hump?

In order to prevent the strain that causes neck hump, one of the key elements is your posture. Maintaining a straight posture while sitting at your desk is vital. Avoid hunching over your keyboard by adjusting your chair and desk so your feet are flat on the floor, and your knees are in line with your hips.

Also, it’s important to hold your phone at eye level when scrolling or texting. This prevents your neck from leaning into an unnatural and strain-inducing angle.

Remember, repeated bad posture can lead to a neck hump or neck pain at work. Therefore, it’s essential to regularly check and correct your posture. One handy tip is to set alarms at regular intervals throughout the day to act as a reminder to straighten up. These small adjustments can go a long way in preventing neck pain and promoting a healthier workplace.

What is the fastest way to relieve neck pain or injury?

Fastest Way to Relieve Neck Pain or Injury

Gentle heat, stretching, and over-the-counter pain medicines are usually the best ways to decrease neck stiffness quickly. Using a warm compress can soothe tense muscles and enhance blood circulation, providing relief to the painful area. Furthermore, incorporating stretching exercises into your daily routine can help improve flexibility, relieve tension, and prevent future neck pain.

Over-the-counter pain medicines, such as ibuprofen or acetaminophen, can also provide immediate relief for acute neck pain. However, these should be used sparingly and under the guidance of a healthcare professional, as long-term use can lead to other health complications.

For long-term neck pain relief and prevention, improving your lifestyle is key. Achieving and maintaining a healthy weight is vital as excess weight can put additional strain on the neck and spinal muscles, leading to chronic pain. Incorporating regular exercise, a nutritious diet, and restful sleep can contribute greatly to weight management and overall health, promoting a pain-free neck and enhancing the quality of life.

Should you massage a pulled neck muscle?

Massage therapy can be a beneficial tool for alleviating acute neck pain. It stimulates blood flow, helps muscles relax, and can significantly reduce the severity of the discomfort you might be experiencing.

However, while massage can offer temporary relief, it doesn’t address the underlying issues that may be the actual cause of the pain. It’s crucial to combine massage with other treatments such as stretching exercises, posture correction, and strengthening routines for a comprehensive approach to neck pain management.

Remember, taking care of your neck involves proactive measures to prevent injury and the adoption of habits promoting overall neck health.

How do you know you have a pinched nerve in your neck?

A pinched nerve in the neck, also known as cervical radiculopathy, may occur when a nerve in the neck is compressed or irritated where it branches away from the spinal cord.

Pinched nerves cause symptoms such as sharp pain in your neck, shoulder, arm, hand, or back. You may also experience tingling or numbness, and in some cases, it might even make your arm weaker.

The symptoms of pinched nerves may get worse when you turn your head, cough, or sneeze.

If you’re experiencing these symptoms, it’s essential to seek medical attention to properly diagnose and treat the condition.

What is the best way to sleep to stop neck pain?

The best sleeping positions for the neck are on your back or your side.

The back in particular is recommended; just make sure to use a pillow that supports the curvature of your neck and a flatter pillow to cushion your head.

These sleeping positions can help maintain the natural alignment of the spine and reduce the risk of neck pain.

Furthermore, avoid sleeping on your stomach as this position can put unnecessary strain on your neck.

Remember, adequate sleep and proper sleeping posture are equally important for a healthy and pain-free neck.

Whether spending short or extended periods at your desk, these few tips can save you from developing stiffness and neck pain at work.

If you are having any problems with a stiff or sore neck, give us a call on 0298753760, or book an appointment at our website. We are very experienced at treating neck injuries and work related neck problems.

Sudden pain on the inside of your thigh? You may have what is called a groin strain or sometimes what’s known as a pulled groin. We are going to look at how to manage a groin strain and what to look out for.

Groin strains are an injury commonplace in many popular sports, for instance soccer, netball and rugby. However, groin strains can occur with any sort of movement. This involves things like running, jumping, kicking or changes in direction! 

What exactly is a groin strain? 

A groin strain is essentially a strain or tear to the muscle on the inside of our thigh known as the adductor muscle. The adductor muscle plays a big role in the stability of the hips. It helps to swing our legs across our body. So when a groin strain occurs, the adductor muscle is put under a large amount of force overload. This causes the muscle to strain or tear. 

In what ways can a groin strain occur? 

Often the pain has a very sudden onset, related to: 

  • Direct trauma to the groin: such as a collision with something or someone to the groin muscle 
  • Over-stretched: such as if the adductor muscle is stretched too far, the muscle fibres are stretched beyond their normal capacity and result in a strain
  • Forceful contraction: when doing any physical activity, if the muscle is forcefully required to contract quickly to perform an often sudden and sharp movement, this can cause a strain to the groin. Commonly this could be a very fast change in direction or generating the power to deliver a powerful kick. 

Symptoms of a groin strain 

  • Pain in the groin region, anywhere on the inside of our thigh extending from the tendons at the top of our groin all the way down to our knee
  • Difficulty stretching our groin, that is, difficulty or pain in bringing our injured leg out to the side, away from our body  
  • Difficulty swinging our legs across our body
  • Pain in the groin region when walking or doing stairs
  • Tenderness across the adductor muscle 
  • Swelling or bruising of the groin  


If you are worried about a more serious groin injury such as a complete muscle tear or a specific type of fracture called an avulsion fracture, further imaging may be required. 

How to avoid a groin strain? 

  • Adequate warm-up to prepare the muscle for physical activity 
  • Stretching of the groin muscle before physical activity
  • Training: adequate training to build up the strength and endurance of the adductor muscle to prevent an overload of forces 
  • Correct equipment and shoes: having the right gear or shoes to promote safe play or correct movement mechanics 



For more information on how to manage a groin strain, or if you need treatment or assistance, call us on 0298753760, or book an appointment at our website.

As summer rolls around and the Australian cricket season is bearing down on us, it is important to have a good understanding of what common injuries in cricket may occur and how best to prevent them.

Playing cricket is a great form of exercise. It involves coordination, strength and speed. But standing out in the blistering sun for an entire day can begin to take its toll and the risk of injury can increase. 

Whether you are batting, bowling or fielding, it is important to know what sports injuries are most common. 

Hamstring injuries

Speed and quick changes in direction are important skills to make a good cricketer. Hamstring strains are common injuries in cricket when we are trying to push the pace to track down a loose ball or to grab a quick single. 

Hamstring injuries occur when the muscle is put under too much stress resulting in a mild strain or tear. These injuries happen very suddenly with rapid acceleration or a change in direction. There will be sharp pain located at the back of the thigh. This can be from anywhere below the buttock down to the back of the knee.

Hamstring injuries can range from serious to very mild. Walking will be difficult and moving the knee will cause the pain behind the thigh to increase. 

Shoulder Injuries

Our shoulders play an important role in all aspects of cricket. We generate a large amount of power when swinging our arms when throwing, batting or bowling.

Shoulder injuries can commonly occur. Similarly, repetitive throwing or swinging our arms can put increased risk on the tendons in our shoulders. This can lead to inflammation. Bowling injuries can be commonly shoulder injuries.

With these injuries, you may find it difficult to perform normal shoulder movements, particularly movements above your head.

Lower back strains

Lower back pain can commonly happen during many typical cricketing movements.

The action of bowling requires a large amount of torque from our lumbar spine to generate speed.

All batting shots require a stable lower back as the basis for generating the power to play the best shots.

Like many other strains, lower limb injuries happen when there is an overload in the muscles of the lumbar spine.

However, over time, doing the same repeated movement can trigger a strain in the lower back. Often these injuries are at a higher risk of occurring when we are fatigued.

Usually, there will be an aching type of pain in the lumbar spine and bending our back in different directions can bring about our pain. 

Knee pain

Most commonly, pain in the knee can occur when a bowler takes their final stride in their bowling action.

Just before we bowl, the knee joint is put under a large amount of stress as it acts as the base to swing our body forward.

There is an extreme level of twisting forces the knee must resist and these forces can lead to injuries within the knee.

A cricketing injury to the knee can be characterised by pain at the front, sides or back of the knee.

How to prevent these injuries? 

  • Warm up and stretch – having an adequate warm up is critical in preparing the muscles for cricket 
  • Good technique – having good mechanics is important in the prevention of injuries and muscle overload in all aspects of cricket
  • Have the right gear – making sure you wear appropriate footwear and protective gear can help protect you from injury 
  • Regular practice – Familiarising your body with movements typically used in cricket is a great way to prepare our body for the different loads and forces when we play  

If you have any questions, or are looking to sort out any niggles or injuries, contact us on 0298753760 or book and appointment at

What is osteoarthritis?

Osteoarthritis is a chronic condition that can affect joints in the body. As many as 1 in 5 people over the age of 45 will be experiencing and seeking ways of managing osteoarthritis.

As we age, the protective cartilage padding in our joints begins to wear away. Without any cartilage, the bones will begin to rub against each other and over time, cause inflammation and degeneration of the underlying bone.

Most commonly, osteoarthritis develops in bones that help us weight bear such as our hips and our knees. However, osteoarthritis can develop in many other joints such as our shoulders, back, neck and hands.

Osteoarthritis begins to cause problems as it limits how well we can function due to pain stiffness and swelling. Although many people can live with osteoarthritis, the nature of osteoarthritis can be seasonal and include flare-ups from time to time, characterised by periods of worsening symptoms. 

In this blog we will look at what osteoarthritis is, what factors might lead to it, and we will consider ways of managing osteoarthritis.

Symptoms of Osteoarthritis

Early on, osteoarthritis may present itself as a mild ache within the affected joint. As it progresses, the joint pain and stiffness become more sharp, persisting for longer and becoming harder to resolve.

The flexibility within the affected joint will also begin to worsen over time.  

  • Osteoarthritis causes pain and stiffness in movement 
  • Joint pain and stiffness in weight-bearing 
  • Weakness in muscles and joints 
  • Stiffness and reduced movement
  • Feelings of creaking and cracking within the joints when they move 
  • Swelling over the affected joints
  • Growth of bony nodules around affected joints 
  • Joint instability
  • Worsening symptoms during colder weather 

Risk factors that may develop osteoarthritis and joint pain

  • People over the age of 55
  • People who have worked in jobs where there is repetitive tasks over a prolonged period of time
  • People who have worked in more physically demanding jobs that involve repetitive movements such as heavy lifting or squatting
  • Those who are overweight 
  • Those who have a family history of osteoarthritis 
  • Women are more likely than men to develop osteoarthritis 
  • People with previous bone or joint injuries that have affected normal joint function 

Diagnosing Osteoarthritis 

If you are concerned that you may have osteoarthritis, you can go and talk to your doctor for more information.

Based on your history, symptoms and a thorough assessment, you can have your osteoarthritis diagnosed.

Often your doctor may send you for an x-ray to assess any joint injury.

For severe cases, your doctor may send you to see an orthopaedic specialist for further assessment. 

Treatment for Osteoarthritis

There is no cure for osteoarthritis. Osteoarthritis is a natural process of ageing and is not reversible.

Practitioners may be able to prescribe you some simple pain relievers and refer you to a physiotherapist to reduce pain and find ways of managing arthritis.

In severe cases of osteoarthritis, joint surgery may be an option to help alleviate symptoms and restore function.

Most commonly, hip and knee replacements are commonly done to replace the affected arthritis surfaces in the painful joint to restore normal joint mechanics and function. 

Benefits of Physiotherapy in Osteoarthritis 

To help you in managing osteoarthritis, physiotherapy plays a key role to improve pain and returning you to normal function.

Considering the symptoms of osteoarthritis, it may be a common misunderstanding that physical activity will worsen the degeneration within your joints. However, studies have shown that physiotherapy has positive benefits in the treatment and prevention of osteoarthritis.

While the underlying bones cannot be cured, physiotherapy can help to both relieve pain and develop strength and flexibility to prevent the progression and onset of osteoarthritis. 

  • Management of your joint pain 
  • Improving on flexibility 
  • Strengthening of painful joints 
  • Functional retraining
  • Tailored education and advice

Prevention and self-management of osteoarthritis 

While osteoarthritis cannot be cured, there are several things that you can do to prevent its onset. 

  • Regular physical activity: exercise is fantastic for bone and muscle health in the prevention of osteoarthritis and joint pain.
  • Physical activity helps to alleviate joint stiffness and improve strength and maintain a healthy weight, all important in helping with pain relief 
  • Healthy diet: nutritional diets that promote bone health and loss of excess weight
  • Maintaining a healthy weight: by losing excess weight, less load and stress is going through weight-bearing joints which will reduce pain 
  • Topical and oral pain relievers. We recommend consulting your medical practitioner for the correct advice.

If you need help or advice in managing osteoarthritis, contact us at West Pennant Hills Physiotherapy and Sports Injuries Clinic.

We can help with all things osteoarthritis including osteoarthritis pain management, joint strengthening, flexibility, weight loss and functional retraining. 

Seek your health practitioner for help with your osteoarthritis.

For information on choosing an effective anti inflammatory cream, check our link on

Ergonomic office chairs have become a workplace staple, promising improved comfort and productivity. But what makes them so special?

As more of us are working from home, the importance of having the right office furniture, specifically ergonomic office chairs, is paramount. These chairs are designed with the human body in mind, providing support that helps maintain proper posture, reduces back pain, and ultimately, increases efficiency.

In this blog, we’ll delve deep into the world of ergonomic seating, discussing its benefits, what features to look for, and how to make the right choice for your home office. So sit back (correctly), and let’s get started!

Choosing the best office chair

Finding the best ergonomic chair can be a game-changer, enhancing your comfort and productivity. But with countless options flooding the market, how do you choose the perfect office chair tailored to your needs? Fear not! We’ve researched for you, and in this blog, we’ll outline the crucial factors to consider when selecting the best ergonomic office chair.

Ergonomic Design

Look for an ergonomic office chair designed with ergonomics in mind. Built-in lumbar support is essential for maintaining the natural curve of your lower back, reducing overall pressure on your back. Adjustable ergonomic features like height, armrests, and tilt can further customize the chair to your unique body shape and preferences.

Lumbar Support

Adequate lumbar support for relieving spinal pressure is a must-have. Office chairs with built-in adjustable lumbar support or adjustable lumbar pads can alleviate pressure on the upper and lower back and promote a healthier sitting posture.

Seat Depth and Padding

Consider ergonomic office chairs with adjustable seat depth to ensure proper thigh support. A seat cushion with ample support and high-quality foam can help distribute your weight evenly.

Material Quality

Opt for ergonomic office chairs with breathable and durable materials. A mesh office chair promotes better airflow, keeping you cool during extended periods of sitting, while premium upholstery ensures long-lasting comfort.


The ability to adjust various aspects of the ergonomic chair, such as the chair’s height, seat pitch, armrests, backrest tilt and adjustable lumbar support, allows you to find your ideal sitting position. This adaptability helps prevent unnecessary strain on your back.

Swivel and Mobility

A swivel base allows you to access different areas of your workspace without straining your back. Smooth-rolling casters are also vital, reducing the need to twist or stretch while reaching for items.

User Reviews

Before making a decision, check user reviews to gain insights from others who have experienced sciatica relief with the chair you’re considering. Real-life experiences can provide valuable information to help you make an informed choice.

Budget Consideration

While investing in your comfort and health is essential, it’s essential to consider your budget. Fortunately, there are options available in various price ranges that offer excellent ergonomic office chairs.

By keeping these essential factors in mind when choosing your ergonomic office chair, you can create a more ergonomic and comfortable workspace. Say goodbye to those painful workdays and embrace a healthier and more productive sitting experience with the best ergonomic office chairs.

How we choose our chairs

Based on extensive customer ratings and reviews, we have curated a selection of the top office chairs to meet all your needs.

Whether you require basic support or adjustable ergonomic features, we believe these are the best office chairs tailored to your requirements.

Don’t wait, it’s time for a new office chair! Browse our selection now and start addressing your back pain today.

Winrise Ergonomic Desk Chair

Why I love it

The Winrise Ergonomic Desk Chair is designed with professional ergonomics to protect your body during extended sitting periods. It features a divided backrest that effectively decompresses the lower back, preventing muscle strain and lumbar spine injury. In addition, the chair’s adaptive lumbar support further enhances comfort by preventing lumbar suspension.

Easily adjustable, thanks to its simple lever mechanism. You can quickly adjust seat height or recline the chair to one of three tilt angles, according to your preference.

The armrests can be adjusted to different heights within a 3-inch range. And the headrest is designed to conform to the curve of the neck, allowing for up and down adjustments and 60-degree rotations to provide neck support.

Features a hanger for coats or jackets, fitted with anti-slip particles. This design not only helps save space but also keeps your wearable items neat.

The chair’s seat cushion and backrest are made of double-woven cowhide mesh and high-density sponge for long-lasting comfort and hip protection.

Its top-quality mesh material is soft, comfortable, and stain-resistant, guaranteeing durability.

The chair’s sturdy five-star base can support up to 300 pounds, ensuring lasting stability.

What you should know

Worry-free after-sales service comes with this ergonomic chair, including detailed assembly instructions and an assembly video.

For any questions or issues, customer service is readily available to assist.

The Winrise Ergonomic Desk Chair is backed by a 1-year warranty.

Four colours: Black, gray, light blue and white.

Primy Office Ergonomic Desk Chair

Why we love it

The Primy Office Ergonomic Desk Chair’s height and back is adjustable up to 120 degrees, allow for personalized comfort.

The handrails can be turned over by 90 degrees, saving significant space and offering convenient storage options.

The ergonomic design of this chair is evident in its curved backrest, tailored to fit your body curve. The chair features an adjustable lumbar support in the back, specially designed to guard your spine, thus relieving back and spinal pain during prolonged work periods. The cushion edge design aids in pressure relief and promotes leg blood flow.

The material quality of the Primy Office Ergonomic Desk Chair offers a soft and breathable seating experience. The back of the seat uses breathable mesh, and the 3-inch thick streamlined seat cushion offers elasticity that minimizes discomfort from prolonged sitting.

High-density, thick sponge filling enhances the chair’s breathability, avoiding a sultry experience, especially in hot seasons.

The chair also offers reliable mobility with its 360-degree rotation enabling easy communication with colleagues.

Its smooth-rolling casters let you move anywhere you desire.

The chair’s five-claw base evenly disperses pressure, ensuring stability and reducing sliding noise.

What you should know

The Primy Office Ergonomic Desk Chair comes with high-quality after-sales service.

One-year warranty period. Should you encounter any dissatisfaction, please contact the manufacturer.

Two colours: black and white.

Sihoo Ergonomic Office Chair

Why we love it

Sihoo’s Ergonomic Office Chair offers exceptional customization. From the adjustable head restraint that ensures comfortable neck positioning, to the freely adjustable lumbar support bracket, this chair is designed to cater to your ergonomic needs.

The 3D adjustable armrests adapt effortlessly to various office applications.

The backrest adjustment offers a flexible 90°-120° range, accommodating multiple work positions, whilst the 10cm lift and 360° rotation offer freedom and versatility.

The ridge backrest mirrors the human spine, aiding in releasing spinal pressure.

The waterfall arc seating design with thigh support ensures maximum comfort.

The chair’s aluminium base is steady and durable, with silent castors for noise-free movement.

The double-back-frame design enhances stability and durability.

High safety standards are maintained with rigorous testing of each component, including cushion impact, handrail fatigue, and chair foot static pressure tests.

What you should know

The Sihoo Ergonomic Office Chair comes with a one-year warranty. In case of any quality issue, the company promises to provide zero-cost product accessories for up to three years within the warranty period. Contact them for any concerns or queries.

Comes in black only.

Kerdom Ergonomic Office Chair

Why we love it

Why we love it

The Kerdom Ergonomic Office Chair provides four support points (head, back, buttocks, and hands) along with proper lumbar support, ensuring your body maintains its natural alignment.

The seat height, headrest, and backrest can be easily adjusted to meet different user needs, enhancing overall comfort and productivity.

Beyond its ergonomic design, the Kerdom chair stands out with its roller blade wheels. Silent and capable of 360° movement, these wheels are soft and smooth, protecting your floor from noise and scratches. Whether your floor is wooden, carpeted, or any other type, these wheels are a perfect fit.

The chair’s high-quality, breathable mesh back and cushion promote a steady, well-shaped, and elastic surface for a comfortable sitting experience.

It features 3D freely adjustable armrests that can adapt to any direction to fit your arms. If needed, they can even be removed for more space.

What you should know

This chair is easy to install, with a detailed installation video available in the manual and related video section.

Should you encounter any questions or concerns, Kerdom’s professional after-sales service team is ready to provide satisfactory solutions.

Two colours: Black and white

Care and Maintenance

Once you’ve found your office chair, taking care of it properly is essential to ensure it remains a supportive and comfortable companion throughout your workdays. Proper care and maintenance not only extend the lifespan of your chair but also contribute to a healthier and more productive sitting experience. In this blog excerpt, we’ll guide you through the essential steps for caring for your office chair.

Regular Cleaning

Keeping your office chair clean is crucial for maintaining its appearance and hygiene. Regularly wipe down the chair with a soft, damp cloth to remove dust, dirt, and spills. For fabric upholstery, consider vacuuming any debris gently.

Upholstery Care

If your office chair has fabric upholstery, be cautious about using harsh chemicals during cleaning. Instead, opt for a mild detergent or fabric cleaner specifically designed for the material. For leather or faux leather office chairs, use a leather conditioner periodically to preserve the material’s softness and prevent cracking.


Office chairs with mechanical parts, such as height adjustment levers or tilt mechanisms, may require occasional lubrication. Use a silicone-based lubricant on the moving parts to ensure smooth functionality.

Check for Loose Screws

Regularly inspect your chair for any loose screws or bolts. Tighten them as needed to prevent instability and potential accidents.

Proper Usage

Encourage proper usage of your office chair for sciatica to avoid unnecessary strain or damage. Don’t exceed the weight limit specified by the manufacturer, and avoid rocking or leaning back excessively, especially if your chair is not designed for it.

Avoid Sharp Objects

Be mindful of sharp objects or accessories that may damage the chair’s upholstery or components. For instance, avoid using scissors or knives near the chair, as they may puncture the material.


If you’re not using the chair for an extended period, store it in a clean and dry environment to prevent dust buildup and potential damage.

Use Chair Mats

If your office chair is placed on a carpeted surface, consider using a desk chair mat to reduce friction and protect the chair’s wheels.

Keep Pets Away

If you have pets, discourage them from using your office chair for sciatica as a lounging spot. Pet hair and claws can cause wear and tear on the chair’s upholstery.

By following these care and maintenance tips for office chairs, you can ensure that your office chair remains in excellent condition, providing the much-needed back support and relief you deserve throughout your working hours. A well-maintained, supportive chair means a happier and healthier workspace, promoting overall well-being and productivity.


Are ergonomic chairs worth it?

Yes, ergonomic chairs are definitely worth the investment.

While the upfront cost may be higher than that of a regular chair, the long-term benefits to your health and comfort make it a worthwhile investment.

Most importantly, an ergonomic chair can alleviate and help prevent back pain, which is one of the most common complaints for office workers.

With the proper support and adjustability, an ergonomic chair can promote better posture, reduce the risk of musculoskeletal disorders, and enhance productivity by offering comfort during long work hours.

What is the difference between ergonomic chair and office chair?

The primary difference between ergonomic office chairs and an ordinary office chair lies in the level of support provided for the back.

Ergonomic chairs are specifically designed to accommodate the natural curves of the spine, particularly the lumbar and thoracic regions. These chairs often feature adjustable back supports that allow users to achieve proper posture.

On the other hand, ordinary office chairs may not offer this level of support, making it more challenging for users to maintain a healthy, comfortable posture over extended periods of sitting.

If you find that your back muscles cannot sustain a good posture even with support, it is worthwhile to consider an ergonomic chair that addresses the main lumbar and thoracic curves of the spine.

Why does my middle back hurt when I sit at a desk?

Middle back pain when sitting at a desk, whether at work or while watching TV, is a common symptom that many individuals experience. This discomfort can be attributed to several factors.

Poor posture, for instance, can strain the muscles in your mid-back, leading to pain over time.

Similarly, the neck can refer pain in the mid-back, particularly if you have arthritis in the cervical (neck) region.

Long periods of sitting can exacerbate these issues, emphasizing the importance of regular movement and proper ergonomic support when sitting.

Therefore, if you spend substantial time seated, it is crucial to maintain good posture, take regular breaks, and consider using an ergonomic chair to minimize the risk of middle back pain.

What type of office chair is best for sitting all day?

For greater comfort during long periods of desk work, it’s essential to invest in an office chair with an ergonomic design and high adjustability.

Prioritize a supportive office chair that offers flexible settings for a personalized fit, including adjustable seat depth and height, armrests, and tilt.

Look for features that promote healthy posture, such as pelvic tilt mechanisms and built in lumbar support for sciatica patients.

These options make for a comfortable chair and can significantly lessen bodily strain and improve overall comfort while seated.

A poorly designed office chair will no doubt lead to poor posture and a worsening of any symptoms you may have.

How do I fix my lower back pain for an office job?

To lessen lower back pain associated with an office job, one crucial step you can take is to ensure regular breaks throughout your workday.

According to research conducted by Penn State University, simply altering your seated position every 15 minutes can significantly alleviate lower back discomfort.

This could involve standing up to stretch, walking to the kitchen for a coffee or water refill, or even just adjusting your sitting posture.

If remembering to take these regular breaks is a challenge, consider setting an alarm on your phone to remind you every 15 to 30 minutes.

These periodic breaks not only help manage and prevent lower back pain but can also increase your overall productivity by reducing fatigue.

Are office chairs better with or without arms?

Numerous research studies highlight the significance of armrests in promoting health and comfort during prolonged desk work periods.

A chair’s armrests can play a substantial role in averting musculoskeletal disorders in the upper body, notably shoulder and upper back discomfort.

These desk chair features offer good support, reducing the risk of strain-related injuries and potentially improving productivity by enhancing comfort during long work hours.

This will be a much better option than other office chairs. By helping maintain proper lumbar support, armrests can help in ergonomic wellness in the workplace.

This post contains affiliate links and I may earn a small commission when you click on the links at no extra cost to you. As an Amazon Affiliate, I earn from qualifying purchases.

Whether you’re grappling with arthritis, battling tendonitis, or striving to relieve muscle soreness after a rigorous workout, an anti inflammatory cream can be your go-to remedy.

These topical solutions are hailed for their ability to provide quick relief, reducing inflammation and giving pain relief right at the source.

In this blog, we’ll delve into the world of over-the-counter anti inflammatory creams, exploring their benefits and the top options available in the market today.

Keep reading if you’re seeking an effective, non-invasive solution to combat persistent aches and pains.

How we choose

After carefully examining a host of customer ratings and reviews, and we have compiled a list of top-tier anti-inflammatory creams designed specifically to alleviate aches and pains.

We meticulously considered critical factors such as effectiveness, ingredients, user satisfaction, and affordability in our evaluation.

There’s no need to tolerate another day of discomfort – explore our selection of the best anti-inflammatory creams and embark on your journey towards pain-free living today.


Why I love it

Fisiocrem is a potent anti-inflammatory cream designed to offer Pain Relief and soothing properties for strained muscles and aching joints. Its unique formulation, enriched with pain-relieving and anti-inflammatory ingredients, has been proven to effectively manage inflammation and swelling.

Fisiocrem is particularly beneficial for the relief of discomfort associated with tendons, ligaments, rheumatic, and arthritic pain.

Uses 100% natural ingredients sourced and processed in EU laboratories, adhering to strict manufacturing standards.

Fisiocrem contains extracts of Arnica, Hypericum, Calendula and Melaleuca, all renowned for their pain-relieving and anti-inflammatory properties.

The potent ingredients in the Fisiocrem Gel combat pain and bruising, and enhance flexibility and mobility from the first application.

Things you should know

The Fisiocrem Gel with Arnica is extremely easy to use and comes in a compact 250 ml packaging. Its specially designed formula allows for better, non-greasy application and is quickly absorbed, leaving behind a pleasant fragrance and a calming, refreshing feeling.

Voltaren Anti-Inflammatory Emulgel

Why I love it

Voltaren Emulgel is a highly effective anti-inflammatory gel used in the treatment of pain and inflammation associated with muscles, joints, tendons, and ligaments. It is particularly effective in dealing with discomfort arising from sprains, strains, sports injuries, and soft tissue rheumatism.

The Voltaren Gel formula is non-greasy and devoid of strong odours, adding to the comfort and convenience of the user.

Voltaren has a triple benefit – it not only relieves pain and reduces inflammation but also aids in restoring mobility sooner.

Voltaren has been scientifically proven that its active ingredient, diclofenac, permeates the skin to target the root cause of inflammation, thus delivering pain relief twice as fast as a placebo (50% pain relief at 2 days vs 5 days for placebo).

Things you should know

Voltaren application is simple and direct: take a small portion of gel (the amount would typically vary from the size of a cherry to a walnut depending on the size of the painful or swollen area) and rub it gently into the affected area 3 to 4 times daily.

Comes in 150g packaging.

Soodox Active Pain Relief Cream

Why I Love It

Soodox Active Pain Relief Cream is a 100% Australian-made solution for relieving aches and pains without any mess. This unique product boasts a patented roll-on massage applicator, allowing for easy, mess-free application.

It consists of a blend of 100% natural active ingredients, specifically designed to assist in reducing pain and increasing blood circulation in the area. This formulation enhances penetration to the area, providing fast and effective relief.

It is especially beneficial for the temporary pain relief of arthritis, joint and muscular pain, inflammation, sprains, strains, sporting injuries, stiff joints, and swelling.

Soodox is a heat-free, quickly absorbing cream that is non-oily and lightly fragranced.

Things You Should Know

Active ingredients: Arnica Montana extract, Rosemary Oil, Juniperus communis fruit oil and Emu oil.

Thanks to its roll-on massage applicator, application is easy.

It is quickly absorbed, leaving no residue on your skin, and its light fragrance makes it even more appealing.

Dencorub Extra Strength Heat Gel

Why I love it

Dencorub Extra Strength Heat Gel is a potent relief solution for muscle pain, sprains, and discomfort associated with arthritis.

It’s a non-staining, non-greasy clear gel that ensures comfort and ease of use.

Furthermore, the gel boasts a high concentration of the active ingredient methyl salicylate (26%), which is renowned for its exceptional pain-relieving properties.

It’s important to read the label carefully and follow the directions for use to ensure safe and effective application.

Things you should know

Do not use it if you are allergic to salicylates or are taking anti-coagulant medications.

Avoid vigorous rubbing, tight bandaging, or application directly after a shower.

Use caution as this product is not recommended for pregnant or potentially pregnant individuals, and it is not suitable for children under 6 years of age.

Always speak to a healthcare professional if irritation occurs.


Does Magnesium help with inflammation?

Magnesium has been found to have a clear link with inflammation in various disorders.

Notably, increased inflammation is observed in conditions where there is a deficiency or insufficient levels of magnesium in the body.

Supplementing with additional magnesium or incorporating a diet rich in magnesium has been shown to effectively manage inflammation.

This highlights the potential of magnesium as a beneficial component in an anti-inflammatory regimen.

What is the best vitamin for inflammation in the body?

Vitamin E is widely recognized for its powerful antioxidant properties, helping to bolster the immune system and potentially alleviate inflammation.

This makes it particularly beneficial for individuals with rheumatoid arthritis, as it can aid in managing pain when used alongside standard treatment strategies.

Encompassing a group of eight fat-soluble compounds, Vitamin E is abundant in many foods, including vegetable oils, nuts, seeds, and green leafy vegetables, making it easy to incorporate into your daily diet.

Do anti inflammatory creams work for muscle pain and arthritis pain relief?

A topical anti inflammatory cream has proven to be highly effective in relief of acute muscular pain and inflammation.

Numerous research trials provide substantial evidence supporting their superiority over placebo creams or gels.

These studies also suggest that topical anti-inflammatories can match the effectiveness of oral tablets, but crucially, with fewer side effects.

This makes them a preferred choice for many, providing relief with minimal discomfort or risk.

Does Voltaren reduce inflammation?

Voltaren works to relieve pain and reduce inflammation or swelling in the muscle and joints, freeing you to do the things you love. It is especially beneficial for treating a variety of conditions such as strains, bruises, soft tissue rheumatism, and good for arthritis pain relief.

Depending on the severity of the pain or inflammation, this anti inflammatory cream can be applied for up to 2 weeks for soft tissue injuries.

Always remember to follow the instructions on the packaging or consult a healthcare professional for advice.

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Welcome to our comprehensive guide on the best electric sit stand desk. If you’re looking for ways to improve your work-from-home setup, reduce back pain, or simply integrate more movement into your day, you’ve come to the right place.

In today’s digital age, we often find ourselves glued to our sit stand desks for extended periods, negatively impacting our health and well-being. One solution to this ubiquitous problem is a sit stand desk, a piece of office equipment designed to promote better posture and lessen the risks associated with prolonged sitting.

This blog aims to shed light on the best sit stand desks available in the market, helping you make an informed decision towards healthier work habits.

We’ve researched and compiled a list of the best height adjustable sit stand desks, factoring in design, ergonomics, quality, price, and user reviews.

Our guide will help you make the right choice and select the most suitable standing desk for your needs.

Choosing the Right Standing Desk

When choosing the right adjustable height desks, several factors should be considered to ensure you’re making the best choice for your individual needs.

Ergonomics is paramount; look for a desk with adjustable height settings to accommodate your specific body frame and workspace setup. Another essential factor is

Stability. An unstable desk can cause discomfort and reduced productivity, so it’s critical to choose a desk that remains sturdy at any height.

Aesthetics and Desk Space are also important considerations; your desk should visually complement your workspace while providing enough room for your computer, keyboard, mouse, and other essential work tools.

Price and Warranty are additional factors to consider, with many high-quality sit stand desks offering substantial warranty periods.

Lastly, do not overlook Customer Reviews; these can provide real-world insights into the desk’s performance and durability. By considering these aspects, you can find a standing desk that promotes healthier work habits and boosts productivity.

How we choose our standing desks

Based on analysis and insights from customer ratings and reviews, we have curated a list of the top adjustable sit stand desks to cater to a variety of needs.

Whether you’re seeking a simple standing desk solution offering basic support or a more advanced desk with adjustable ergonomic features, our selection has been tailored to meet individual requirements.

Our top picks not only promote better posture and increased physical activity but also enhance productivity and overall work experience.

So why wait? It’s time to improve your workspace with a new standing desk. Browse through our selection now towards working in greater comfort and health today.

FLEXISPOT EN1 electric stand up desk

Why I love it

The FLEXISPOT EN1 Electric Stand Up Desk has a spacious, whole-piece desktop measuring 140 x 71 cm, providing more than enough desk space for two monitors, a laptop, and other essentials. Please note that there might be a slight 1 – 2cm difference in desktop size due to manual measurement.

The desk’s motor lift mechanism ensures smooth height adjustments, ranging from 71 – 121 cm, at a speed of 2.5cm/second. This feature not only enables you to easily switch between sitting and standing positions but also does so with minimal noise of under 50 dbs, ensuring a serene work environment.

Durable; constructed from industrial-grade steel frame and solid desktop, this desk can support up to 70 kg of weight. This robust construction allows you to set up your ideal workspace confidently.

Features a convenient digital memory control, a 6-button controller with 4 programmable memory preset options. This allows you to set 4 desired desk heights for easy one-touch, switching from sitting and standing positions throughout the day, promoting a healthier work lifestyle.

What you need to know

Please note that the product will be shipped in two separate packages which may be delivered separately from each other. Keep track of both packages to assemble the product successfully.

5-year warranty for the frame, motor, and other mechanisms, while the controller, switch, and electronics are covered by a 2-year warranty.

Some assembly steps may require a drill, which is not included in the product. Please prepare this tool in advance to ensure a smooth assembly process.

Comes in 4 top colours: Bamboo, mahogany, maple, and white.

Two sizes: 120 – 60 cm, and 140 – 70 cm.

FEZIBO height adjustable electric standing desk

Why we love it

The desk provides the convenience of three preset buttons, allowing you to customize your desired height from 70 – 120 cm. This flexibility makes transitioning from sitting to standing effortless and quick.

The spacious workspace design sets it apart, with top shelves featuring a double drawer design, which assures a tidier workspace. It’s designed to accommodate your screen, promoting better head and neck posture during those long work hours.

Finally, the electric lift system is another remarkable feature of this desk. The system is built with sturdy steel and contains an industrial-grade steel frame, sturdy enough to support up to 80 kg. This robust construction ensures stability, regardless of the desk’s height, offering confidence and peace of mind as you work.

What you need to know

The FEZIBO desk comes with a straightforward assembly process. The desktop is packaged in a splice board, making it easy to set up and start using. Furthermore, to help maintain a clean and organized workspace, the package includes a cable management tray and 2 hooks.

30-day risk-free guarantee, you can purchase with confidence. The company is ready to assist you in making the most of your new standing desk.

FLEXISPOT white standing desk

Why we love it

The FLEXISPOT White Standing Desk features a spacious and eco-friendly whole-piece desktop that can comfortably accommodate 2 monitors and a laptop. This expansive workspace allows you to spread out and approach your tasks with calm and organization.

Note that there might be a slight 0 to 2.5 cm difference in desktop size due to manual measurement.

The desk’s electric height adjustable lift system ensures that you can adjust the desk’s height smoothly, ranging from 72 – 118 cm at a speed of 1.5 cm/second. The motor operates under a low noise level of less than 50 dB – a quiet hum that won’t disrupt your work.

The FLEXISPOT White Standing Desk is robust in construction. The industrial-grade steel frame, coupled with a solid desktop, allows for a significant weight capacity of 60 kg.

What you need to know

This product is covered by a 5-year warranty for the frame, motor, and other mechanisms, ensuring its longevity and your peace of mind.

The controller and switch, electronics come with a 2-year warranty.

It should be noted that some assembly steps may require a drill, which is not included in the product.

Comes in 4 sizes: 120 – 60 cm, 140 – 70 cm, 152 – 60 cm, and 182 – 76 cm.

Comes in 5 top colours: Bamboo, black, bondi blue, maple, and white.

SHW memory preset electric height adjustable standing desk

Why we love it

The SHW Memory Preset Electric Height Adjustable Standing Desk features a Digital Display Handset with 4 memory preset options, enabling easy adjustment to your preferred heights.

The desk is equipped with an Electric Lift System that smoothly transitions from 71 – 114 cm in height, all at the push of a button.

The robust legs of the desk use telescopic adjustments, allowing for versatile transitioning from sitting to standing positions.

The Desk Top also includes a grommet, a thoughtful addition that helps you organize cords and maintain a tidy workspace.

What you need to know

The desk measures 120 cm in length, and 61 cm in width, and has a height range of 71 – 114 cm, accommodating various work setups with ease.

It comes in two colour options: oak and maple.

The desk boasts a sturdy construction, ensuring reliable stability and durability over the years.

Please note that assembly is required for this product, and all necessary hardware is included in the package.

This product is covered by a manufacturer’s warranty for your peace of mind.

Caring for Your Standing Desk

Maintaining your sit stand desk is an essential aspect that contributes to its durability and functionality. Regular care and preventive maintenance can help your desk stay in peak condition, ensuring that you reap all the benefits of your ergonomic investment.

To begin with, clean your desk regularly using a soft, damp cloth. Avoid using harsh chemical detergents as these can damage the finish on the desktop. Instead, opt for gentle, non-abrasive cleaners.

Next, be mindful not to overload your desk. Each sit stand desk has a specified weight capacity; exceeding this limit can put undue stress on the frame and lift system, potentially leading to damage.

Make sure to use the desk within its specified height range. Continuous usage beyond these limits could affect the motor’s efficiency.

Consider investing in a surge protector to safeguard the desk’s electronics from power surges. Sudden fluctuations of voltage can harm the control box and the motor, impacting their performance and longevity.

Finally, periodically inspect all the components of your sit stand desk, including the desktop, frame, and electrical parts. If you notice any signs of wear or damage, it’s advised to get them replaced immediately to prevent further issues.

By adhering to these care guidelines, you can ensure your sit stand desk remains a supportive companion in your work journey for years to come.


Is a standing desk worth it?

Standing is certainly a better option for your posture, as well as back and neck, than sitting. This is because standing allows for a more natural alignment of the body and can help reduce the risk of developing conditions like tech neck and lower back pain.

However, standing for long periods also brings its share of issues, primarily related to knee pain. Extended standing can cause discomfort in the knees and lower limbs due to the increased load.

Hence, your health needs to strike a balance between sitting and standing and to make use of ergonomic accessories like anti-fatigue mats and adjustable chairs to ensure a healthy, pain-free work environment.

Is it OK to use a sit stand desk all day?

While sit stand desks can have numerous benefits, it’s not advisable to use them all day.

A 2017 study published in the Ergonomics journal found that standing for prolonged periods can result in discomfort and even decreased reaction times. The participants in this small-scale study reported a decline in their mental state after standing for two hours.

Therefore, it’s crucial to find the right balance between sitting and standing throughout the day to maximize comfort and productivity.

What makes the best sit stand desks?

When choosing the right sit stand desk, it’s crucial to consider the adjustable range of your height adjustable desk.

Here’s a good guide: If you’re under 163cm, look for a standing desk that adjusts down to at least 58cm. This will ensure that the desk aligns properly with your natural posture, minimizing strain on your neck, shoulders, and wrists as you work.

Conversely, anyone taller than 6 feet 182cm should make sure the desk goes up to at least 125cm. This will help to prevent hunching over, which can lead to back and neck pain.

Thus, keep these measurements in mind while choosing a sit stand desk, as they can significantly contribute to a comfortable and ergonomically friendly workspace.

Do Physiotherapists recommend standing desks?

Yes, physiotherapists often recommend height adjustable desks as a viable solution for office workers who spend long hours in a static position. Standing desks ensure better posture by encouraging the natural alignment of the body, which in turn can help prevent long-term health conditions such as musculoskeletal disorders that can arise from prolonged sitting.

It is important to remember that the body is designed for movement and not for extended periods of stillness, whether sitting or standing. A prolonged standing position, just like prolonged sitting, can lead to discomfort and other health issues.

Therefore, some physiotherapists advise setting a timer or reminder to prompt you to move, stand up, or walk around periodically throughout the day. This simple trick can significantly improve your posture, lessen muscle strain, and enhance overall well-being.

This post contains affiliate links and I may earn a small commission when you click on the links at no extra cost to you. As an Amazon Affiliate, I earn from qualifying purchases.

Welcome to our guide on finding the best mattress for shoulder pain relief. If you’re someone who wakes up with nagging shoulder discomfort or even chronic pain, you’re not alone. Many individuals’ sleep quality suffers due to shoulder-related issues, and one key to addressing this lies in investing in the right mattress. In recent years, the mattress industry has witnessed remarkable advancements, with various options designed to cater to different body needs.

Our blog aims to simplify your search for the best mattress for shoulder pain. We’ll explore a range of mattress types to help you make an informed decision. We’ll break down the essential features you should consider when choosing a mattress for hip or shoulder pain, such as firmness, support, pressure relief, and material types.

Additionally, we’ll provide tips on proper sleep positions and adjustments that can complement your mattress choice, enhancing your overall sleep quality.

By the end of this blog, you’ll be ready to select a mattress for shoulder pain tailored to your unique needs, to wake up feeling refreshed, rejuvenated, and ready to conquer the day.

The best sleeping position for shoulder pain

When it comes to shoulder pain, your sleeping position can significantly influence your comfort level.

For those who prefer to sleep on their shoulder, adopting the right posture is critical. The ideal sleeping position for shoulder sleepers is on the back. This position will evenly distribute your body weight and relieve pressure on your shoulder. Back sleeping also allows for healthy spinal alignment, which further alleviates shoulder strain.

However, if you find back sleeping uncomfortable, side sleeping with the right arrangements can also help. If you are a side sleeper, ensure that you alternate sides throughout the night to prevent undue stress on one shoulder.

Use a supportive pillow to maintain your neck and spine’s neutral alignment and consider hugging a body pillow to keep your upper body supported.

Remember, the right mattress combined with the appropriate sleeping position can significantly alleviate neck and shoulder pain, ensuring a comfortable and restful night’s sleep.

Choosing the Right Mattress for Shoulder Pain

Selecting the best mattress for shoulder pain involves considering a variety of factors. Let’s delve deeper into some key aspects that can guide you in your decision-making process.

Material Type

Different mattress materials offer varying levels of comfort and support. Memory foam and gel-infused memory foam are frequently recommended for people with neck and shoulder pain, thanks to their ability to contour to the body and provide excellent pressure relief.

Latex mattresses are another good option, offering a supportive yet buoyant feel that’s often appreciated by hip and shoulder pain sufferers.

Firmness Level

The right firmness level for you largely depends on your body type and sleep position. A medium-soft to medium-firm mattress often works best for those with hip and shoulder pain, providing a mix of support and cushioning.

Side sleepers may prefer a softer mattress to cushion the sore shoulder and relieve pressure point creation, while back sleepers might benefit from a slightly firmer mattress for better spinal alignment.

A soft mattress will not offer the support needed for a long term option.

A mattress that is too firm can lead to hip and shoulder pain.

Pressure Relief and Support

The mattress should provide ample support to keep your spine aligned while helping to relieve pressure on the shoulders.

Look for a mattress that can balance these two aspects well. For instance, a medium firm mattress with zoned support can provide firm support to the lower body and gentle cushioning to the upper body.

Quality and Durability

High-quality, durable mattresses may have a higher upfront cost, but they provide longer-lasting comfort and support.

Pay attention to the warranty period and examine customer reviews to assess the durability of the mattress.

Customer Reviews and Ratings

Customer reviews and ratings can provide valuable insights into the real-life performance of a mattress. Experiences shared by individuals who experience shoulder pain can be particularly useful.

By considering these factors, you can narrow down your choices and find the best mattress for shoulder pain that suits your personal needs. Remember, everyone is different, so what works for one person may not necessarily work for another.

It may take some trial and error to find the perfect mattress, but the reward of pain-free, restful sleep is well worth the effort.

How we choose our mattresses

After checking out numerous customer ratings and in-depth reviews, we’ve put together a selection of top-tier mattresses designed to alleviate hip and shoulder pain.

We’ve given due consideration to crucial aspects such as support, material composition, customer satisfaction, and affordability.

Thus, our roundup caters to a wide array of preferences, encompassing budget-friendly options as well as premium, high-end choices.

Don’t endure another night of discomfort – explore our assortment of the best mattresses and begin your journey towards pain-free rest today.

Zinus 7 Zone Green Tea Mattress

Why I love it

The Zinus 7 Zone Green Tea Mattress is designed for both comfort and durability. It features a pressure-relief ventilation system that incorporates a green tea-infused memory foam layer with a soft, poly jacquard cover.

This mattress has robust airflow and high-density base support foam that ensures long-lasting durability and stability.

Its unique combination includes refreshing green tea and moisture-absorbing active charcoal infused into pressure-relieving memory foam. This blend cradles your shape so you awake free of aches and pains and as fresh as a daisy.

This mattress uses the highest quality foam made for durability, performance, and content.

What you should know

It is packaged using technology that allows for efficient compression into one box that’s easily shipped and moved into the bedroom. Simply unbox, and unroll, and this mattress does the rest, expanding to its original shape within 72 hours.

It comes with a worry-free 10-year limited warranty.

The single mattress supports a maximum weight of 130 kgs, while all other sizes can support up to 230 Kgs.

The Zinus 7 zone green tea mattress is available in Single, Double, Queen, and King sizes.

Available in 20, 25 and 30cm thickness.

Sweetlove Spring Foam Comfort Mattress

Why we love it

The Sweetlove Spring Foam Comfort Mattress offers a luxurious sleeping experience, courtesy of its soft knit cover and extra high-density foam layer that provides superior cushioning.

The mattress is designed with versatile firmness to accommodate various sleeping preferences. Its no-flip technology guarantees longevity.

It is designed to be breathable and moisture-resistant. The hypoallergenic cover and temperature regulation feature ensures you can relax to the maximum.

The comfort of this mattress is timeless, boasting 6 turn innerspring coils that add to the tranquility of your sleep.

The medium firmness provides relief to body aches, particularly in the back, shoulders, hips, knees, and joints.

What you need to know

Excellent customer service, with a team always ready to handle inquiries.

These mattresses are sturdy and durable, with a maximum weight capacity of 150 kg.

Same-day shipping for a hassle-free purchasing experience.

16 cm thickness.

Available as Single, Queen, and King Single.

Zinus Comfort Support Plus iCoil Mattress

Why we love it

Zinus Comfort Support Plus iCoil Mattress

Why we love it

The Zinus Comfort Support Plus iCoil Mattress features a combination of individually wrapped iCoil pocket spring innersprings and supportive foams, all topped with a durable, quilted cover. This construction results in undisturbed and restorative sleep.

This zoned mattress is designed to help relieve back pain, making it a high-quality online mattress option for those in need.

Its combination of foams, including high-density and soft comfort foam, as well as motion-isolating iCoil pocket springs surrounded in encasement foam, contribute to creating a soft and comfortable sleep experience.

The mattress also features a quality padded euro top for an additional layer of comfort.

The foam has been tested for durability, performance, and content, and is free from harmful substances.

What you need to know

It is compressed into one box for easy transportation and unpacking. Simply unbox, unroll and this mattress does the rest, expanding within 72 hours.

Zinus mattresses come with a 10-year limited warranty.

The single mattress supports a maximum weight of 150 kg, while all other sizes can support up to 250 kg.

Available in Single, Double, Queen, and King sizes.

Giselle bedding cool gel foam mattress

Why we love it

Giselle Bedding’s Cool Gel Foam Mattress features a medium-firm mattress, constructed with high-density foam, egg-shaped foam, a pocket spring core, and a Euro top.

This combination ensures a comfortable, restful night’s sleep with just the right amount of firmness.

The mattress boasts a 7-zone pocket spring system that provides comprehensive support across the entire mattress, reducing partner disturbances.

One feature is its temperature control; the gel-infused egg-shaped foam keeps you cool and ventilated throughout the night.

It is covered in premium knitted fabric that’s hypo-allergenic, breathable, and resistant to dust mites and mould, providing a healthy sleeping environment.

What you need to know

It comes vacuum-packed, making it easy to deliver to your home. Once unpacked, the mattress expands to its full size.

Available in single, queen, and king sizes.

Comes in three colours: white, black and grey

Thickness 35 cm.

Caring for Your Mattress

A good quality mattress is a significant investment, and taking proper care of it can pay dividends when it comes to alleviating shoulder pain. Proper maintenance enhances the longevity of your mattress and ensures it remains supportive and comfortable.

First, always use a mattress protector. It prevents spills, sweat, and other debris from penetrating the mattress, maintaining its integrity and firmness over time.

Avoid jumping on the bed to prevent putting undue pressure on the mattress springs and foam, which can cause them to lose their cushioning effect.

Rotate your mattress every six to eight months to ensure even wear and tear. This rotation helps to maintain its form and prevent sagging.

Finally, proper cleaning is crucial. Vacuum your mattress regularly using the upholstery attachment to keep it free from dust mites and allergens. If you need to remove stains, use mild soap and cold water, and avoid soaking the mattress.

Remember, a well-maintained mattress can significantly contribute to pain-free sleep, particularly for those suffering from both hip and shoulder pain. So, by following these maintenance tips, you ensure that your mattress stays in top shape, providing the necessary comfort and support for a restful night’s sleep.


What firmness of mattress is best for shoulder pain?

Experts typically suggest opting a medium to medium-firm mattress if you’re dealing with back and shoulder pain.

The reason for this lies in the balance of comfort and support that a medium-firm mattress provides. They are firm enough to keep your body properly aligned, yet soft enough to contour to your body’s natural curves. This balance helps maintain a comfortable posture throughout your sleep cycle.

A firmer mattress that is either too hard can often cause pressure point pain in the shoulders, as they fail to distribute body weight evenly or provide adequate cushioning.

Can a bad mattress cause shoulder pain?

Yes, a bad mattress can indeed cause shoulder pain. Mattresses that lack adequate pressure relief properties can place undue strain on sensitive areas like the shoulders.

If a mattress fails to support the body’s natural contours and alignment adequately, you may lose proper spinal alignment. This can lead to poor sleep posture and increased pressure on the shoulders, potentially causing or exacerbating chronic pain.

It’s crucial to choose a mattress that provides a balance of comfort and support to mitigate this risk.

How can I sleep on my side without hurting my shoulders?

To sleep comfortably on your side without exacerbating shoulder pain, it’s advisable to rest on the non-affected shoulder, with the painful shoulder facing upwards towards the ceiling.

Elevate the affected shoulder slightly by tucking a pillow into the armpit close to it. This positioning can help alleviate undue pressure on the rotator cuff, which is a common source of shoulder discomfort.

avoid using a soft mattress, as it will not offer the support that you need.

By promoting better sleep posture, this arrangement can significantly mitigate discomfort and foster a more restful night’s sleep.

How do I get rid of shoulder pain from sleeping?

Seeking professional help such as Physiotherapy can be beneficial in enhancing flexibility and lessening the strain on your joints. Physiotherapists can guide you through a series of targeted exercises, designed specifically to strengthen the shoulder muscles and improve flexibility.

Chiropractic treatments can also play a pivotal role in escalating mobility and releasing tension build-up. Chiropractors use targeted spinal adjustments to realign the body and reduce pressure on the shoulder nerves.

Non-steroidal anti-inflammatory medications not only can provide immediate relief but also control inflammation over time. These types of drugs work by reducing the body’s triggers to inflammation, pain, and fever.

Finally, joint injections, administered by medical professionals, can alleviate nerve irritation, offering a significant reduction in pain and discomfort. Injections typically include a corticosteroid to reduce inflammation and a local anaesthetic for immediate pain relief.

Remember to consult with a healthcare provider before beginning any new treatment regimen.

Why do I wake up with sore shoulders?

Waking up with sore shoulders can be indicative of several underlying issues. If you’re experiencing shoulder discomfort upon waking, it could be traced back to a prior injury or a persistent condition such as osteoarthritis; these circumstances can trigger persistent shoulder discomfort regardless of the time of day.

However, if these factors are not present and you still experience shoulder pain in the mornings, it is most probably due to a bad sleeping position. It’s worth noting that side sleepers are particularly prone to experiencing hip and shoulder pain upon awakening due to the direct pressure applied on the shoulder joint throughout the night.

This discomfort can be mitigated with the right mattress and sleeping position that offer adequate support and pressure relief. Be sure to consult with a healthcare provider if the shoulder pain persists or worsens.

What is the fastest way to cure shoulder pain?

To alleviate shoulder pain swiftly, begin by applying a hot or cold compress to the affected area for 15-minute intervals, followed by a 15-minute rest period without the compress. This method can effectively reduce inflammation and discomfort.

It is important to rest the shoulder for a few days, gradually reintegrating your typical activities to avoid sudden stress on the shoulder.

Additionally, consider taking over-the-counter medications, such as ibuprofen or paracetamol, as they can further diminish inflammation and provide pain relief. It is crucial to always follow the recommended dosage instructions when taking such medications.

This post contains affiliate links and I may earn a small commission when you click on the links at no extra cost to you. As an Amazon Affiliate, I earn from qualifying purchases.

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