HOW TO CHOOSE THE RIGHT PILLOW FOR YOUR NECK PAIN
Back Sleepers and Pillow Selection
If you prefer sleeping on your back, it’s essential to avoid any pillows that push your neck forward or extend your neck backward. The ideal pillow for you is one that matches the natural curvature of your spine, and it’s called a cervical pillow.
However, it’s important to note that everyone has a unique neck length and curvature, so it’s crucial to try out the pillow and determine if it provides the right level of support and comfort for you. Finding the perfect cervical pillow may require some experimentation and trial-and-error.
If you’re a back sleeper who changes positions frequently, contoured cervical pillows may not be the best option for you, as your head can end up in the wrong position. In these cases, it’s best to use a medium-firm pillow that isn’t contoured, as it will provide better support.
If you tend to switch to a side sleeping position, you may need an additional pillow for proper support, especially if you have broad shoulders. The key is to create support for your head and prevent your neck from being too flexed on one side.
Side Sleepers and Pillow Selection
If you prefer side sleeping and tend to stay in one position, a denser and slightly higher pillow can help keep your neck and head square on your shoulders. A cervical pillow may also work for you, but only if it supports the region between your neck and shoulders to maintain proper neck and spine alignment.
For those who move around in bed, it’s best to use a pillow that doesn’t push your head forward when lying on your back but still provides enough support when lying on your side. While cervical pillows may be helpful if you end up in the correct position, they could lead to neck stiffness and pain if not properly aligned.
Stomach Sleepers and Pillow Selection
Sleeping on your stomach is considered the worst position for your neck, as you must turn your neck to breathe comfortably. But if it’s your go-to most comfortable position, it’s essential to protect your neck by avoiding thick pillows that cause too much extension in the neck. Instead, opt for a thin pillow to provide some support while keeping your neck turned to one side. If you feel the neck is still too extended, you may opt for no pillow at all. To avoid placing excessive strain on one side of your neck, it’s important to vary your head position regularly and avoid keeping it turned to one side for extended periods.
A medium-height, firm pillow underneath your chest and your head will allow you to breathe properly and prevent your neck from being too extended. If you tend to move around and end up on your back or side, follow the same recommendations as previously mentioned. However, if you tend to sleep only on your stomach, placing a pillow vertically on your chest and head can keep you relatively supported.
All-Around Sleepers and Pillow Selection
What are the different pillow materials available?
Pillow Type | Pros | Cons |
Down | Lightweight Durable Regulate temperature well Moldable to your head/neck | Can cause allergies in some Difficult to clean/requires professional cleaning Can be expensive (if high quality down) Regular fluffing needed |
Memory Foam | Conform to head Reduces pressure points Durable Hypoallergenic | Heavy/Dense Retains heat Emits odor when new More expensive |
Latex | Good Support Durable Hypoallergenic Cooling | Can be too firm/hard Heavy/Dense May have Odor More Expensive |
Bamboo | Soft and comfortable Hypoallergenic Breathable and regulate temperature Environmentally friendly | Can be expensive Not provide as much support compared to other Not as durable |
Microbead | Lightweight Conforms to your neck inexpensive | Makes noise when you move around Flattens over time, decrease in support Not as durable Retains heat |
Buckwheat | Hypoallergenic Customizable support Durable Breathable and regulate temperature | Can be heavy/dense Makes noise when you move around Not as comfortable and can be more expensive |
Research
Final Words
As a Physiotherapist, I personally use a medium firm contoured cervical pillow. This type of pillow allows me to adapt to my ever-changing positions while sleeping. However, even with the right pillow, neck pain and stiffness can still occur. That’s why I recommend incorporating a regimen of neck exercises, stretches, and strengthening to maintain good neck health. Check out more videos on our YouTube channel for ideas to help with your neck pain!
At EastWest Physiotherapy Burnaby, our experienced Physiotherapists can help you manage your neck pain and get back to your life. Contact us today to schedule a consultation. Don’t let neck pain keep you from living your best life.
