Cervical pillow and neck hammock: what they are and how to use them

What they have in common

Stretching your own neck is hard: the muscles do not let go while they have to hold up your head. Both the traction pillow and the hammock solve that the same way: your head is supported and your neck stops working, lying on your back and for short spells.

They are stretching and posture accessories. They are not medical devices and they do not replace an assessment when there is pain.

The cervical traction pillow

Do not confuse it with a cervical pillow for sleeping. The latex traction pillow is bone-shaped: a curve that sits under your neck and a hollow where the back of your head rests. It is designed for short spells lying on your back, not for sleeping all night.

• It is made of dense natural latex that supports you without sinking.
• It measures 210 x 240 x 130 mm and weighs 500 grams.

How to use it:

1. Lie on your back on a firm surface, such as your bed or a mat.
2. Place the curve under your neck and let your head rest in the hollow.
3. Breathe calmly and let your shoulders drop. Start with short spells and only make them longer if it suits you.
4. To get up, roll onto your side first and push up with your arms.

It is normal to take one to three days to get used to the feeling.

The neck hammock

The neck hammock anchors to a door and holds your head while you lie on the floor, so your neck is suspended. The surface is cotton, with two padded pieces for the back of your neck, and the straps adjust with a buckle.

How to use it:

1. Anchor the strap to the door handle or frame. Use a door that opens away from the side where you lie, so the tension does not pull it open.
2. Adjust the straps so your head sits at a comfortable height.
3. Lie on the floor and rest the back of your neck in the hammock, with your shoulders on the floor.
4. Relax for a few minutes, without sudden movements.
5. To get out, take your head out of the hammock before you sit up.

The hammock takes up to 50 kg, far more than a head weighs. That margin is for the anchor and the straps: it is not for hanging your bodyweight.

Carefully: when to stop and when not to use them

Stop straight away if you feel dizziness, tingling or numbness in your arms or hands, or pain.

Do not use them without checking with a professional first if:

• you have neck pain that persists or spreads into your arms,
• you have had an injury, a knock or surgery on your neck,
• you have been diagnosed with a problem in your cervical spine.

A complement, not the solution

The pillow and the hammock help your neck let go at the end of the day, but what changes the strain on that area most is what you do the rest of the time: how your workstation is set up, how often you move and whether you strengthen your upper back. That is covered in neck and posture at your desk.