Best Pillow for Neck Pain: What Works for You?

Choosing the best pillow for neck pain helps keep your spine in a neutral stress-free alignment in your favourite sleeping position. This guide helps you choose the best pillow based on neck pain, sleeping posture and body shape.

You can also compare our physiotherapist-recommended options by browsing our recommended pillow range.

However, just like the three bears in Goldilocks… we are all built a little bit differently… so your best pillow may differ from that of your partner, child or best friend.

Many people also read our neck pain physiotherapy guide to see how pillow choice, posture and neck joints interact.

In simple terms, the best pillow for you needs to be:

• suitable for your preferred sleeping position
• supportive of your neck and head
• ideal for your head, neck, shoulder shape and size
• comfortable to lie upon
• durable – to keep support for the entire night and many years.

Suppose we reflect upon the three bears. Big daddy’s pillow is likely larger and firmer than mummy bear’s pillow. Baby bear’s best pillow will likely be thinner and softer than the rest of the bear family.

Your Favourite Sleeping Position Matters When Choosing the Best Pillow

You’ll sleep the best in your favourite position. About 70% of people are side-sleepers, 20% are back sleepers, and 10% are stomach sleepers.

What’s Your Preferred Sleeping Position?

Back, side or stomach?

Once you’ve decided which is your preferred sleeping posture, we can start to look at the best pillow shape for you.

Matching Your Best Pillow to Sleeping Position

The best pillow for you will need to support your spine in a stress-free alignment in YOUR favourite position: on your side, back or stomach.

Best Pillow for Side Sleepers

Most people prefer to sleep on their side.

Side sleepers should aim to support your spine in a neutral position. The best pillow for you will fill the void between the mattress and your head and neck.

Contour pillows, as shown above, are a good choice if your neck is thinner than your head.

If your head and neck width are similar, you may gain better support from a conventionally shaped pillow.

Best Pillow for Children

Children don’t require a pillow until their shoulder width increases beyond the width of their head, when a thin pillow would be suitable.

Best Pillow for Back Sleepers

The second most popular sleeping position is on your back. Pillow height is critical when you are searching for the best pillow for neck pain in this position.

Best Pillow for Older Adults

The more rounded your upper back, the more your head protrudes forward of your neck and upper back, which means the higher the pillow you require.

This kyphotic posture is a common reason for older people sleeping on two pillows as their upper back increases its C-curve shape, making their heads sit further forward. One pillow is not enough to support your head and neck, so finding the best pillow for this posture is important.

Best Pillow for Stomach Sleepers

Stomach sleeping should be only for limited periods due to the sustained rotation of your neck. You are essentially looking over one shoulder for a few hours. This position compresses one side of your neck and over-stretches the other. Awkward postures commonly result in neck pain, neck stiffness and neck headaches, even when you think you have chosen the best pillow.

Choosing the Best Pillow for Neck Pain

When you are unsure which way to go, focus on simple checks. In your usual sleeping position, your nose, breastbone and belly button should line up. Your head should not tilt up or down. Your pillow should fill the space between your neck and the mattress without forcing your neck into awkward positions.

Pillow Comfort

A large part of what makes a good pillow is a personal preference. If the pillow feels comfortable, it will help you relax, get a good night’s sleep, and feel well-rested in the morning. The pillow’s surface can also be a source of comfort – some people prefer a pillowcase with a cool, smooth feeling (such as cotton), some prefer warmth (such as flannel), etc. A change of season can alter your favourite pillowslip.

Pillow Fine Tuning

Ideally, your pillow should conform to your various sleep positions and support the weight of your head. A pillow should mould to one’s profile and alleviate any pressure points. New technology, such as memory foam, has successfully addressed this issue. They adjust to the user’s unique shape, curves, and sleeping position. Studies suggest that ergonomic pillows that support cervical alignment can reduce neck pain and improve sleep quality for some people, helping you get closer to your personal best pillow.

Pillow Durability

In reality, a high-quality supportive pillow will last several years before needing to be replaced. Unfortunately, cheap polyester or cotton-filled pillows usually only last a few months. They lose their oomph and don’t bounce back.

Look for reputable manufacturers who offer more extended warranties. The best pillows typically last the longest, as reflected in the warranty. In addition to better sleep, they are of better value in the long term.

Over time, most pillows will lose their firmness and no longer adequately support your neck and head. When your pillow has reached this stage, buy a new pillow and use this guide to find the best pillow for your neck.

ABC Radio Interview Regarding Pillow Selection

What Pillow Is The Best For You?

What to Expect on Your First Night?

Knowing that your neck may feel different or uncomfortable during the first few nights of using any new pillow is essential. Discomfort is because it is still adjusting to healthy support. You’ll most likely look forward to extreme comfort within a few days.

However, a pillow that does not ease your neck pain within a week is probably unsupportive, or you have a neck condition requiring professional treatment.

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