How Do I Find the Right Pillow?
Have you ever woken up in the morning with a stiff, sore or painful neck and wondered why?
You may have slept for eight hours, but instead of feeling refreshed, you wake up feeling like your neck needs a workout of its own.
7 Signs Your Pillow May Be Contributing to Your Neck Pain
Your pillow may be worth investigating if:
1. You regularly wake with neck stiffness.
2. Your neck feels better after you get up and move around.
3. You frequently have to adjust your pillow during the night.
4. Your pillow has become flat, lumpy or misshapen.
5. Your head feels pushed forward or tilted when lying down.
6. You wake with headaches or upper shoulder tension.
7. You feel more comfortable sleeping somewhere other than your usual bed.
While there can be many reasons for neck pain, your pillow could be contributing to the problem and this is quite an easy fix.
The right pillow should support your head and neck while allowing your spine to remain in its comfortable, neutral position. A pillow that is too high, too low, too soft or too firm may place your neck in an awkward position for several hours while you sleep.
But how do you know if your pillow is the problem? And how do you choose the right one?
Let’s take a closer look:
Can my pillow really cause neck pain?
Yes, your pillow can contribute to neck pain, stiffness and discomfort.
When you sleep, your muscles are supposed to have an opportunity to relax and recover. However, if your pillow doesn’t provide appropriate support, your head may remain tilted, rotated or pushed forward for hours.
For example, if your pillow is too high, your neck may be pushed forward when you sleep on your back. If it is too low, your head may drop backwards or to the side.
This doesn’t necessarily mean your pillow is the only cause of your neck pain. Your sleeping position, mattress, daily activities, posture, muscle tension, previous injuries and other factors can also play a role.
However, if you regularly wake with neck pain that improves as the day goes on, it may be worth looking at your pillow.
Neck pain and symptoms that can come from your pillow can present in different ways. These can be :
* Neck stiffness when you first get out of bed
* Difficulty turning your head
* Tightness through the neck and shoulders
* Pain on one side of your neck
* Upper back or shoulder discomfort
* Morning headaches
* A feeling that your neck needs to “loosen up”
* Symptoms that improve after moving around
If this happens regularly, your pillow and sleeping position are worth considering.
How do I know if my pillow is too high?
A pillow that is too high can push your head and neck forward, particularly when sleeping on your back.
You may notice that:
* Your chin is pushed towards your chest
* Your neck feels bent rather than relaxed
* You wake with stiffness at the base of your skull
* You feel tension through your upper shoulders
* Your pillow feels uncomfortable after lying on it for a while
A pillow can also feel comfortable initially but still place your neck in an unsuitable position once you fall asleep.
How do I know if my pillow is too low?
A pillow that is too low may provide insufficient support.
When sleeping on your side, for example, a pillow that is too thin may allow your head to drop towards the mattress.
You may wake feeling as though your neck has been stretched or pulled to one side.
The ideal pillow height isn’t necessarily the same for everyone. Your body shape, shoulder width, sleeping position and personal comfort all need to be considered.
Never sleep on 2 pillows.
What is the best sleeping position for my neck?
There isn’t one perfect sleeping position for everyone.
However, side and back sleeping are generally considered more favourable for maintaining a neutral neck position than sleeping on your stomach**.
Sleeping on your back
When sleeping on your back, your pillow should support your head without pushing it too far forward.
A pillow that is relatively low to moderate in height may work well for some people, although the ideal height depends on your individual body shape and pillow.
You want your head and neck to feel relaxed rather than pushed forward.
Sleeping on your side
Side sleepers generally need more pillow height because the shoulder creates space between the head and the mattress.
The pillow needs to fill this space sufficiently to prevent the head from dropping towards the mattress.
The aim is for your head and neck to remain reasonably aligned with the rest of your spine.
Avoid Sleeping on your stomach.
Stomach sleeping can be more challenging for the neck because your head generally needs to be turned to one side so that you can breathe.
This means your neck can remain rotated for an extended period.
If you regularly experience neck pain, you may want to experiment with gradually changing your sleeping position.
How should my neck be positioned when I sleep?
Think about your spine as one connected structure rather than focusing only on your head.
When lying down, you want your head and neck to be supported comfortably without being excessively bent forwards, backwards or sideways.
Your pillow should fill the space between your head and the mattress without forcing your neck into an unnatural position.
A useful question to ask is:
When I am lying on my pillow, does my head and neck feel relaxed and naturally aligned or do I feel a tightness and pulling in my neck or across the back of my shoulders ?
What type of pillow is best for neck pain?
There is no single pillow that is best for everyone with neck pain.
Different materials and designs have different characteristics.
Memory foam pillows :
Memory foam can mould around the head and neck and provide a relatively supportive feel.
Some people like the feeling of being supported by the pillow, while others find memory foam too firm or restrictive.
Latex pillows :
Latex pillows can provide support while retaining some responsiveness.
They may suit people who want a supportive pillow without the sinking sensation associated with some memory foam pillows.
Feather or down pillows :
These pillows can feel soft and comfortable and can often be shaped or adjusted.
However, they may provide less consistent support and may flatten during the night.
Contoured pillows :
Contoured pillows are designed with different areas of height to support the head and neck.
Some people find this design comfortable, while others may find that the shape doesn’t suit their body or sleeping position.
Ultimately, the best pillow is the one that provides appropriate support while keeping you comfortable and well aligned.
How do I choose the right pillow for me?
Rather than buying a pillow simply because it is advertised as being “the best pillow for neck pain”, consider several factors:
1. What position do you normally sleep in?
Are you primarily a:
* Back sleeper?
* Side sleeper?
* Stomach sleeper?
* Combination sleeper?
Your sleeping position is one of the most important factors when considering pillow height.
2. How broad are your shoulders?
A person with broader shoulders who sleeps on their side may require a different pillow height from someone with narrower shoulders.
The greater the distance between your head and the mattress, the more space your pillow may need to fill.
3. Does your pillow maintain its shape?
A pillow that becomes very flat during the night may not provide the same support it did when you first went to bed.
4. Does your pillow feel comfortable or is it too soft/hard?
Comfort matters.
If you constantly find yourself folding, scrunching or repositioning your pillow during the night, it may not be providing the support you need.
5. How do you feel when you wake up?
This may be one of the most useful things to observe.
Ask yourself:
How does my neck feel when I wake up?”
If you regularly wake with stiffness or pain, consider whether your pillow and sleeping position could be contributing.
Try changing one thing at a time rather than replacing everything at once.
For example, you could try:
* Adjusting the height of your pillow
* Trying a different pillow
* Changing your sleeping position
* Avoiding stomach sleeping
* Checking whether your pillow remains supportive throughout the night
* Paying attention to how your neck feels when you wake
How often should I replace my pillow?
Pillows don’t last forever.
Over time, they can lose their shape, become compressed and provide less support.
How often a pillow should be replaced depends on the type and quality of the pillow, how frequently it is used and how well it maintains its shape.
Instead of focusing only on a specific replacement date, look at the condition of your pillow.
Ask yourself:
* Has it become flat?
* Has it developed lumps?
* Does it no longer support your head properly?
* Is it difficult to get comfortable?
* Do you wake with more neck stiffness than you used to?
If the answer is yes, it may be time to consider replacing it.
These signs don’t prove that your pillow is causing your pain, but they can be useful clues.
So, what is the right pillow for me?
Finding the right pillow isn’t necessarily about buying the most expensive pillow or the one with the most impressive claims.
It’s about finding a pillow that works **with your body and your sleeping position**.
Your pillow should provide enough support to keep your head and neck comfortable without pushing them into an awkward position.
Think about your sleeping position, shoulder width, preferred firmness and how your neck feels when you wake.
And remember that your pillow is only one part of the picture.
Your mattress, sleeping position, daily posture, physical activity, stress levels and overall health can all influence how your neck feels.
When should I see a health professional about neck pain?
Most occasional neck stiffness is not necessarily a cause for concern. However, persistent, severe or worsening neck pain should be assessed by an appropriate health professional.
You should seek prompt medical attention if neck pain occurs with concerning symptoms such as significant weakness, numbness, problems with balance or coordination, severe headache, fever, or following a significant injury.
If your neck pain continues despite changing your pillow and sleeping habits, it is worth having the underlying cause assessed rather than assuming that your pillow is responsible.
Sometimes, a small change to your sleeping environment can make a big difference to how you feel when you wake up.