The Best Pillows for Neck Pain

Are you sick of waking up with neck pain that just won’t go away? Discover why your pillow might be the cause, and get expert advice from SleepMaker on finding the best pillows for neck pain.

Understanding Neck and Shoulder Pain from Sleeping Wrong

Poor sleep posture and inadequate pillow support are often the cause of neck and shoulder pain from sleeping wrong. When your mattress and pillow don’t keep your head, neck and spine properly aligned, you can end up with muscle strain, disrupted sleep, and aches that carry over into the day.

When sleeping, the ideal spine position is very close to the ideal position when standing, though there are some differences in spine loading and curvature under gravity. Your spine naturally curves backward and forward down its length – what are known as lordotic (concave) and kyphotic (convex) curves. Supporting these curves as you sleep is important for preventing both neck and back pain.

When sleeping on the side, the spine should look like straight line, centred from the head to the hips. When sleeping on the back, the spine should be centred and curve naturally.

However you sleep, finding the right pillow to support your head and neck is critical to ensuring healthy spine alignment and restful sleep. The human head is a hefty 5kg bowling ball, and sleeping with it too high or too low puts a lot of strain on its support structure – the bones, muscles and ligaments that hold it in place. Nobody wants to wake up with neck and shoulder pain!

Key Features to look for in Neck Pain Pillows

While you may come across pillows specifically marketed to help with neck pain (including some very alien-looking cervical pillows) any pillow can help if it’s right for your body and sleep style.

Look for pillows with the right level of resilience and conformability: not so hard they’re uncomfortable to sleep on, or so soft that they give you no support at all. This isn’t always related to pillow loft. A low profile latex pillow will be firmer, while a high-loft down alternative pillow will have a decent amount of squish.

Choose pillows that are durable and well-made, so they will last the distance. Polyester fibre pillows should be replaced every year or two, foam pillows every two to three years, and latex pillows should last up to five years before they need replacing. If yours are falling apart well before that, you may want to consider investing in one of our premium Aussie-made pillows.

And if your pillow is more than five years old? Start looking now!

Key Features to look for in Neck Pain Pillows

At SleepMaker, we make different types of pillows that offer incredible support and pressure relief to combat neck pain.

Whether you prefer added ventilation, a gel core, or a combination of foam and natural materials, we have classic and contoured Memory Foam pillows in a range of heights and featuring a selection of temperature-regulating materials and breathable covers to suit all sleepers.

Is the best pillow a contour pillow?

Contour pillows are moulded with a lower area in the middle to cradle the head, and higher edges to fit into the neck gap. Studies have found contour pillows have no significant benefit over a properly fitted flat pillow when it comes to sleep quality or neck pain for most side sleepers, but if you have specific back or neck issues, see if a contour pillow makes a difference for you.

What Size is the Best Pillow for Neck Pain?

How do you know if the size of your pillow is contributing to your neck pain?

Side sleepers

If the top of your head sinks towards your mattress, your pillow is too low. If the top of your head angles towards the ceiling, your pillow is too high.

The best pillow for most side sleepers will be medium to high profile, so the head, neck and shoulders are properly supported and the spine stays straight. The exact height of the pillow will depend on how broad the sleeper is: the bigger the gap between shoulder and ear, the higher the pillow will need to be to keep everything aligned. This also depends on the mattress surface – a plush mattress will reduce the gap between shoulder and neck as the shoulder sinks in more.

Back sleepers

If your chin sinks towards your mattress, your pillow is too high. If your chin angles towards the ceiling, your pillow is too low.

The best pillow for back and combination sleepers will be a low to mid profile pillow that supports the curves of the head. In back sleepers the gap between back of the neck and head is smaller, and a too-high pillow will push the chin down towards the chest. A mid profile pillow should provide enough support for most sleepers who roll from back to side while they sleep.

Stomach sleepers

The best pillow for stomach sleepers will be low profile – or even no pillow at all – to avoid pushing the head up and twisting the neck.

How to Choose the Best Pillows for Neck Pain

Nobody wants to invest in a new pillow only to sleep on it and wake up with even more neck pain than before.

The best way to find your best pillow for neck pain is to test a selection of pillows and buy the one that’s right for you. And the best place to do that is at your local bedding retailer. There you’ll not only find pillows in a range of sizes and materials, you’ll also be able to give them a proper test on a proper bed.

To test pillows, you’ll want to find a bed that has a similar feel to your own – firm, medium or plush – and lie down with your chosen pillow in your usual sleep position. Have someone observe you and make sure your head, neck and spine are aligned properly. Not quite right? Try another one! This is definitely one of those Goldilocks situations.

The reason for testing pillows on a similar mattress is that all mattresses have some amount of ‘give’ to them. You’ll sink into a softer mattress more than a firmer one, so if you own an ultra-plush bed you’ll need a lower profile pillow than someone who sleeps on a super-firm mattress.

FAQs about Pillows and Neck Pain

What kind of pillow is best for neck and shoulder pain?

It depends (sorry!) Head into store and try out a few options. Lie down in your usual sleep position and ask someone to check that your head, neck, shoulders and back are aligned. If you’re a side sleeper, start with a mid-profile pillow and work up. If you’re a back sleeper, start in the middle and work down.

What is the best pillow to prevent neck pain in side sleepers?

Whatever material you prefer the feel of, the best pillow for you will probably be high profile if you have a broad or heavy build. If you’re smaller or lighter, try a mid-profile pillow. You might also want to try a contour pillow and see how that works for you.

Are memory foam pillows good for your neck?

Memory foam offers contouring support and helps maintain neck alignment. It’s a popular choice for pillows due to its ability to gradually conform to the shape of the head and neck. Remember to find one that keeps your head and spine aligned: not all memory foam pillows are created equal.

Are expensive pillows a better investment?

If a budget pillow does everything you need it to, and you don’t mind buying frequent replacements, great! However, more expensive pillows tend to be more durable, made of more natural materials, and feature more advanced technologies that make them dryer, cooler, and more comfortable. They will feel more premium and last longer, so you don’t have to replace them as often.

Alleviate Your Neck Pain and get a Better Sleep with SleepMaker

Suffering from neck pain? When’s the last time you replaced your pillow?

The right pillow will support your head and keep and keep your spine aligned so you don’t wake up with an aching neck. Whether you prefer contouring memory foam, cooling natural materials or soft down alternatives in your pillows, finding the one that fits just right is the key to a comfortable night’s sleep.

Ready to upgrade to a pain-free sleep? Check out SleepMaker’s extensive pillow range and head into store to find your perfect pillow fit today.