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How To Flatten A Pillow. 2 Best Techniques

There are two techniques to learn how to flatten a pillow. But why should you flatten a pillow? Remember that different sleeping positions will demand specific pillow types. 

For example, side and fussy sleepers should sleep on pillows with higher lofts compared to stomach sleepers to support their heads and necks. On the contrary, stomach sleepers must use flat and thin pillows to prevent stress on their necks and backs. Using the techniques below, you can flatten your pillow and achieve the ideal height if you sleep on your stomach. 

 

How To Flatten A Pillow

How To Flatten A Pillow Using Two Techniques

 

Technique #1. Consistent usage

It’s not surprising that consistent usage of a pillow will naturally flatten it. Depending on the material, you’ll notice a lower loft within a few weeks if you use it every day. Sleeping on the pillow, lying on it, sitting on it, or hugging can lessen its fluffiness. 

When you’re not using the pillow yourself, you can place something heavy over your pillow. It can be a thick book or a box with your items. Just remember to cover the pillow with a towel to protect it from getting dirty. 

 

Technique #2. Stuffing removal

The second technique to lower the loft of your pillow is to remove some of its fillings. Sometimes, even constant use of the pillow won’t flatten it, or it might take longer to happen before you can use the ideal flat pillow. What you can do is remove some of the stuffing and distribute the remains equally in the pillow. 

Rip the seam on one side carefully and pull as much stuffing as needed. Continue pressing the pillow to check if the leftover fill is well-distributed and the pillow remains snug. Once you’re satisfied with the pillow’s form, sew the seam securely. 

 

Why Flatten A Pillow

You might wonder why one wants to use a flat pillow or even flatten a previously fluffy one. The answer is that some sleepers must use a low loft pillow for optimal comfort and posture. For example, sleeping on your stomach can be straining to your neck and back.

You can’t use a high loft pillow because it will cause further stress on these regions. A thin and soft pillow is ideal for aligning your spine and preventing body pain. You can also use a flat pillow under the hips to further support your posture. 

Finally, flat pillows are not only useful for sleep. While it’s true that we use pillow inserts to make our decorative pillows look fuller and aesthetically pleasing, flat pillows are also decorative. They can offer variety to the eyes, and you can add them on seats both as decors and useful cushions. 

 

What To Consider When Using A Flat Pillow 

Perhaps the most significant factor when using a flat pillow is your sleeping position. Remember that those who sleep on their stomachs will benefit the most from flat pillows. But if you sleep on your back, you can also use a flat pillow as long as your body is well-aligned when lying in bed. 

Who shouldn’t sleep on a flat pillow? If you’re a side sleeper or move a lot in bed, it would be better to use a fluffy pillow instead of a flat one. A flat pillow won’t provide adequate support in these instances because of inadequate elevation. 

Finally, know about the standard pillow lofts or heights—the stuffing of the pillow influences this pillow characteristic. An average loft would be five inches, while a low loft pillow can be two to three inches high. You must select a pillow that will keep your head and neck aligned with the rest of the body. 

 

What Materials Are Used For Flat Pillows?

Generally speaking, flat pillows can use most materials, especially those that conform and mold accordingly. They include latex foam, down, and memory foam. Thin blocks of memory foam or shredded memory foam are ideal materials for flat pillows because they adjust to your body’s profile. 

However, you can select the softer down material if you prefer something more breathable. You can always adjust the stuffing inside your pillow to create a lower loft or use the pillow regularly to flatten it. Just be mindful of the distribution inside so you don’t sleep on a clumpy and uncomfortable pillow.

 

How To Sleep On Your Stomach Using A Flat Pillow

Before anything else, it’s not recommended to sleep on your stomach because your neck and spine deviates from a neutral position. However, you can use a flat pillow to improve your sleeping posture in this position. You can lay your head on a flat pillow and add another one under the pelvis to relieve the pressure on your lower back. 

 

Conclusion

You might be more suitable to use a low loft pillow, especially if you sleep on your stomach. You can quickly learn how to flatten a pillow using two techniques. Start by using it every day or put a weighted object over it when you’re not lying on the pillow. If your pillow is still fluffy, you can remove some of the stuffing until it turns flat. 

But when will you use a flat pillow? Those who sleep on their stomach shouldn’t use a high loft pillow because this puts stress on their necks and lower back. You might also need a flat pillow to improve an area’s aesthetic or use one as a decorative and useful cushion. 

 

How To Use Lumbar Pillow

How To Use Lumbar Pillow. Best Overall Guide

If you want to know how to use lumbar pillow correctly, you must consider your sleeping position. Remember that lumbar pillows are essential for keeping your spine in a neutral position. However, using it will vary for every sleeping position to prevent tension and pain. 

It would help if you also considered making a lumbar pillow yourself. This way, you can modify it according to your body and needs. You can learn more about making the most of your lumbar pillow below. 

 

How To Use A Lumbar Pillow For Every Sleeping Position

A lumbar pillow is a useful addition when sleeping in every position. This way, you can ensure that your spine is neutral, and you can prevent back pain and other stress in different body regions. However, you should know how to use lumbar pillow according to the way you sleep. 

 

Back sleepers

Even though sleeping on your back is the most recommended position due to it being the closest to the natural posture, you should still place a lumbar pillow on your lower back. What this pillow does is it will fill the gap between your back and the mattress and support this region. 

Remember that the lumbar region is the place where the spine curves inward when you’re sleeping on your back. It’s one of the reasons why you might be waking up with back pain. It would be best if you also elevated your legs to help with the weight in the hips and add another pillow under your neck where there’s a space between it and the pillow or mattress. 

After placing the lumbar pillow and other additions, you should check if your ears, shoulders, and hips are aligned with each other. Using a pillow too high for the head can strain your neck, shoulder, and back. On the other hand, be sure that your lumbar pillow stays under your lower back throughout the night. 

 

Side sleepers

Another sleeping position that is supportive of the spine is on your side. Some people can’t sleep on their back, such as pregnant women or those suffering from breathing and acid issues. So how should you use a lumbar pillow if you’re a side sleeper?

Like sleeping on your back, you’ll notice no support between the area above the hip and the mattress. As a result, your spine bends downwards and cause straining and discomfort. Place a lumbar pillow in this region to fill the gap and support your back and use other pillows for the head, neck, shoulders, and legs.

How to achieve this? When sleeping on your side, you might benefit from a contour pillow for your head, neck, and shoulders. It has the curves to support these parts and relieve pressure. You can also add a pillow between the legs to help with the hips’ weight and encourage a neutral spine when sleeping on your side. 

 

Stomach sleepers

Perhaps one of the most discouraged sleeping positions is on your stomach. This is because your neck turns too far from the back, unnatural for the spine and neutral posture. However, you can still use a lumbar pillow to support healthy sleep. 

Since you flex your lower back when you sleep on your stomach, use the lumbar pillow below your abdomen to keep the spine level. It would also be best if the pillow you use is flat, similar to the one you use for your head. You can flatten a pillow, depending on the material, and use the lumbar pillow, not for the lumbar region but the pelvis area. 

 

What about combination sleepers?

Not everyone stays in one position throughout the night. If you’re guilty of sleeping in one position only to wake up in another, get the proper lumbar pillow to ensure that your lower back is well-supported. To complement your various switches, you should use a lumbar belt. 

What is a lumbar belt? Think of this as a pillow that surrounds your waist above the hip. Because it wraps around you, you can ensure that all sides of your lower back will be supported even if you change sleeping positions. 

 

Types Of Lumbar Pillows

It’s essential to experiment with pillows and sleep positions to avoid back pain. Therefore, it will be useful to know about the different types of lumbar pillows for sleep. While they may vary in materials, the most significant difference among them is their shapes. 

The most common lumbar pillows are cylindrical because you can easily slide them under the mattress gap and lower back when you sleep on your side or back. Another lumbar pillow is triangular to support the back, similar to when you use a lumbar pillow while sitting. And finally, there are lumbar belts that you can wrap above the hip, ideal for sleepers that move a lot during sleep. 

 

Conclusion

Do you frequently wake up with lower back pain? Perhaps it’s time you familiarize yourself with using lumbar pillow according to your sleeping position. For example, both back and side sleepers can fill the gap between their back and the mattress with a lumbar pillow. 

However, those who sleep on their stomach must use the lumbar pillow on the pelvis area instead. Following these guides should help keep the spine neutral and lessen the pressure on the back. It would be best that you also get the appropriate pillow for your upper and lower body. 

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