Choosing a Pillow To Help With Neck Pain

Written by WebMD Editorial Contributor
Medically Reviewed by Dany Paul Baby, MD on June 30, 2022
2 min read

A good day begins with waking up from a good sleep. That’s why it’s important to invest in a pillow that ensures you sleep comfortably. If you don’t, you may have to deal with musculoskeletal issues such as neck and shoulder pain. While every type of pillow has its pros and cons, some are better suited to help ease neck pain. 

The best pillow for neck pain should be firm enough to hold your head at a healthy angle. It should also be soft enough to ensure there are no pressure points affected. Test your pillow to confirm that it keeps your neck parallel to the mattress. 

If your pillow causes your neck to bend either down or upward, you should consider changing it. Some of the options you have include memory foam, latex, buckwheat, or a feather pillow. These are not the only available materials, but they are the most commonly used for support and pressure relief.

There’s no single size or type that fits the needs and preferences of everyone. While you have the luxury of choice, the best pillow for neck pain:

  • Adapts to your position. A pillow that allows your head to rest in a depression in the center is also good for your neck.
  • Doesn’t heat you up. Unlike memory foam, natural latex offers support without heating you up.
  • Doesn’t move when you do. Feather and down pillows are soft, but the feathers move when you do. As a result, you don’t have stable support which could cause neck pain.  

Your body size and preference are some of the factors that can influence pillow size. However, it is recommended that your pillow maintains a height of 4 to 6 inches. This will be enough to support your head and neck. If you’re a back-sleeper, this height will also ensure your shoulders are cushioned. 

The right way to sleep on a pillow is to let your head and neck lie on it while keeping your spine in a neutral position. Let your shoulders rest just below the lower edge of your pillow to allow your body to remain flat. This posture will minimize neck and back pain. 

When used correctly, pillows can help to alleviate or prevent common forms of back and neck pain. The same goes for shoulder, hip, and other types of joint pain.