Choosing the best pillow for neck pain can make all of the difference in improving sleep quality and reducing future incidences of pain. At Life in Motion Chiropractic, we frequently see patients struggling with neck discomfort, often caused or worsened by poor pillow choice. Proper pillow selection can reduce muscle tension and improve the spinal alignment of our neck through the night.
Based on sleep position and the latest research, here’s how to find the best pillow for neck pain.
Why Choosing the Right Pillow for Neck Pain Matters
Your pillow plays a crucial role in supporting the natural curve of your neck while you sleep. A poorly chosen pillow can lead to discomfort, increase neck pain, and contribute to other issues like headaches and shoulder stiffness.
According to recent research published in BMC Musculoskeletal Disorders, there’s a strong relationship between pillow height, material, and its effectiveness in reducing neck strain. A pillow that aligns your neck with the rest of your spine is essential for avoiding long-term neck pain. Here’s how to pick the best pillow for neck pain based on your sleep style.
Side Sleepers: The Need for Height and Support
Side sleeping is one of the most common and healthiest positions, especially for spinal alignment and neck muscle tension. However, side sleepers often suffer from neck pain if their pillow doesn’t provide enough height or support.
A pillow that’s too flat can cause your neck to bend downward, while one that’s too thick may cause it to bend upward, leading to strain. The ideal pillow for side sleepers should:
- Be thicker and firmer to support the neck properly.
- Be made from memory foam or latex, as these materials conform to your neck’s natural shape while maintaining height.
- Be high enough to keep the spine neutral, preventing the head from tilting and causing tension.
Side sleepers who experience neck pain might also benefit from using body pillows or knee pillows to improve overall spinal alignment and reduce pressure on the neck, shoulders, and hips.
Back Sleepers: The Balance Between Support and Comfort
Back sleepers need a different pillow to relieve neck pain. Research from the Journal of Physical Therapy Science shows that back sleepers often experience neck pain when using a pillow that pushes their head too far forward, putting strain on the neck.
For back sleepers, the best pillow for neck pain should:
- Be medium-loft to support the neck’s natural curve.
- Have a soft-to-medium firmness to prevent the head from sinking too deeply.
- Include a contoured or cervical design to offer extra support for the neck.
Back sleepers dealing with neck pain may also find relief with pillows that feature a built-in neck roll or adjustable stuffing. These allow you to fine-tune the height and firmness for optimal support.
Pillow Materials: Which Are Best for Neck Pain?
The material of your pillow is just as important as the pillow’s height and firmness. Certain materials provide better support and comfort, particularly for those suffering from neck pain. Here are the best materials to consider:
- Memory Foam: Known for its contouring ability, memory foam pillows provide excellent support by adapting to your neck and head’s natural shape. This helps distribute pressure evenly and reduces neck pain for both side and back sleepers.
- Latex: Latex pillows are firm, durable, and hypoallergenic. They offer great support for the neck, reducing the chances of discomfort or pain, especially for those with allergies or sensitivities.
- Down or Feather: While softer and adjustable, down and feather pillows often require frequent fluffing and do not offer the same level of support as memory foam or latex. They may not be the best option for individuals with neck pain.
- Polyester: Although budget-friendly and hypoallergenic, polyester pillows lack the durability and support that neck pain sufferers need.
What Does the Research Say About Pillows and Neck Pain?
A study in The Spine Journal highlighted that pillow choice—specifically pillow height, material, and sleep position—can significantly impact neck pain and spinal alignment. Researchers found that individuals who selected the wrong pillow for their sleeping position were more likely to experience morning pain and stiffness. In contrast, those who chose a pillow that suited their sleep position reported less discomfort and improved sleep quality.
Further research in Current Orthopaedic Practice suggested that memory foam and latex pillows are particularly effective for alleviating neck pain. These materials outperform traditional pillows for comfort and support, especially for side sleepers who need extra height and firmness to maintain spinal alignment.
Final Thoughts: Choosing the Best Pillow for Neck Pain
While personal preference plays a role in pillow selection, the right pillow for neck pain should support your neck and spine based on your sleep style. At Life in Motion Chiropractic, we recommend choosing a pillow that aligns with your specific needs, whether you’re a side sleeper needing extra height or a back sleeper seeking a contoured pillow for neck support.
We encourage you to schedule a consultation if you’re experiencing persistent neck pain. Our chiropractic experts can assess your spine and recommend pillow options to help you sleep more comfortably and reduce neck pain.
Sources:
- Liu, Bo, et al. “Effects of pillow height on regional cerebral blood flow and sleep quality: a randomized controlled trial.” BMC Musculoskeletal Disorders, vol. 21, no. 1, 2020, p. 194. https://bmcmusculoskeletdisord.biomedcentral.com/
- Lee, Suh-Kyoung, et al. “Effect of different pillow heights on neck muscle activity and head and neck posture in sitting.” Journal of Physical Therapy Science, vol. 28, no. 9, 2016, pp. 2432-2435. https://www.jstage.jst.go.jp/
- Gordon, Robert, et al. “A comparative analysis of sleep postures and their implications for spinal alignment.” The Spine Journal, vol. 19, no. 4, 2019, pp. 624-629. https://www.thespinejournalonline.com/
- Patel, Anil, and John Wilson. “Memory foam vs. down pillows: Impact on spinal alignment and neck pain.” Current Orthopaedic Practice, vol. 32, no. 2, 2021, pp. 102-107. https://journals.lww.com/orthopaedicpractice
Contact us today at Life in Motion Chiropractic for personalized advice on finding the best pillow for neck pain. We’re here to help you achieve pain-free, restorative sleep!