Best Pillows for Neck Pain, According to Experts

If you suffer from neck pain or find your neck stiff and sore in the morning after sleeping, you may want to replace your pillow and consider how you sleep through the night.

“Managing neck pain at night all starts with the right PILLOW,” says Dr. Jimmy Pajuheshfar, PT, DPT, and clinical director at FYZICAL Therapy & Balance Centers in Whitney Ranch, Nevada. “The pillow type and positioning make a big difference in neck comfort both during sleep and upon waking in the morning.”

There are a few factors to examine when picking the right pillow, especially if you suffer from neck strain or pain. We’ve rounded advice from physical therapists and sleep experts to help you select the best pillow for neck pain and avoid discomfort during slumber.

Our top picks for the best pillows for neck pain

For more pillows for stomach sleepers check: Best Pillows for Stomach Sleepers According to Experts

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How to choose a pillow for neck pain

Neck pain is a common complaint among Americans–in fact, up to 20% of the people around you are dealing with it. While neck pain isn’t always caused directly by pillows, an uncomfortable pillow may not help with good rest if you have neck pain.

“Root causes of neck pain are 99.9% of the time generally related to a combination of lifestyle factors like stress, injury, diet, etc. versus their relationship to pillows,” says Tawny Kross, CEO, pain specialist and doctor of physical therapy at Kross Centered Care. “However, if someone has neck pain, pillows that encourage neutral alignment (like a contour pillow) can be helpful and less aggravating to the neck.”

Below are some of the things you should think about when choosing a pillow:

Loft

The loft is the compressed height of the pillow when you lay down on it. Usually, pillows come in low, medium, or high loft.

Each pillow loft differs by inches:

• Low: Up to three inches thick
• Medium: Between three and five inches thick
• High: Five or more inches thick

Firmness level

This level will depend on what your pillow is made of—down feathers will feel less firm than dense foam, for example. Dr. Kross shares that a “semi-firm” pillow may be a good choice for sleepers. should check your mattress, though,, because its density may impact how your pillow lays on it.

Materials and type

The common materials that make up pillows may include synthetic fill, organic cotton, feathers, foam, or memory foam. The type of pillow you buy will likely influence your sleep comfort. An orthopedic pillow may be helpful if you suffer from neck pain, according to some studies, as listed in the National Institute of Health’s library. However, other studies, like one carried out at McMaster University in Hamilton, Ontario in Canada, have found inadequate data as to the nature of the improved quality of sleep based solely on a pillow. Whatever you decide to do, a comfortable pillow will likely not detract from getting a good night’s rest.

Your sleep position

The position of your body in bed, whether you’re a side, back, or stomach sleeper, will usually play a part in finding the right pillow for avoiding neck pain. “For a restful night's sleep and to reduce the risk of waking up with neck pain, it’s essential for sleepers to select a pillow that accommodates their preferred sleep position (back, side, or stomach) and maintains correct spinal alignment,” shares Martin Seeley, founder & CEO at Mattress Next Day.

Body type

Although not as crucial as your sleeping position, your body type is a factor when choosing a pillow. According to Seeley, “Generally, people with smaller bodies need a low-loft pillow, those with medium builds need a medium-loft pillow, and people with larger builds need a high-loft pillow.”

Of course, there are always exceptions to these, depending on how you sleep. Trying out different loft heights may be a way of finding your perfect pillow to avoid neck pain.

Tips for relieving neck pain during sleep

Choose your sleep position wisely

According to research from Harvard Health Publishing, the two best positions for avoiding neck pain when you sleep are on your side or your back. The best pillow for you to use may depend on your sleep position. For example, side sleepers may want a higher loft pillow to keep their neck and head aligned with their shoulders, and if you sleep through the night on your back, a lower loft may be a flatter choice and more comfortable.

Pick one pillow or two

“A common question I get when treating patients with neck pain is, ‘How many pillows should I be sleeping with?’. The answer to this question depends on what type of sleeper you are, a back-sleeper (aka “supine)” or a side-sleeper,” says Pajuheshfar. “Regardless of the position you prefer, the key to remember is that the neck should always be maintained in a neutral position. This can usually be achieved by using one pillow when sleeping supine, and two pillows when side sleeping.”

Take a pillow along when you travel

Neck pain at night doesn’t disappear when you hit the highway or take to the skies; try a U-shaped (also called horseshoe-shaped) pillow to keep your neck supported when you fall asleep sitting up on a plane or in a car, train, or bus. If you don’t like having something around your neck, you can try a J-shaped travel pillow that prevents your neck and head from flopping in an uncomfortable position.

Consider the type of pillow or pillows carefully

In addition, Your sleep type (aka the position you are most prone to sleeping in) in addition to your pillow may impact neck pain, and most sleep experts agree that you want a pillow that keeps your head in a neutral position at night.

The type of pillow you use should consider how you generally sleep through the night. Whether on your side or your stomach, the wrong pillow size can cause neck pain. Too thin, and your head will drop toward the mattress, bending your neck and causing stress on muscles, nerves, and tendons—a recipe for waking up with neck or back pain, tingling arms or legs, or even developing sciatica, says Byron Golub, vice president of product and merchandising at Saatva.

And he adds that the opposite is also true. “If a pillow is too high, it causes the neck to flex forward and the head to be pulled out of alignment.”

Two of the best pillows for neck pain are feather and memory foam. Depending on your preference, these two pillows are recommended for back and side sleepers. A feather or memory pillow can help conform to the shape of the neck. Memory foam pillows have been scoring major points lately with their ability to conform to the natural curves of the spine, shares Pajuheshfar.

How we selected the best pillows for neck pain

We focused on a few special factors for the pillows we selected, including sleep style, body size, firmness, and the cost of each top pick. In addition, we considered:

Expert insights

We spoke to several professionals to gather information about the best pillows for neck pain, including loft and firmness. These interviewees included pain specialists, a doctor of physical therapy, and a sleep expert who studies the science of sleep. Our subjects spoke at length about neck pain and the impact of sleep positions, bedding, and other ways to keep your neck and spine aligned.

Research and reviews

There is a body of research on the neck and spine and how sleep can impact muscle tension and alignment; this included data collected from The Better Sleep Council. The pillows listed were either recommended for loft and firmness and we read hundreds of reviews and talked to colleagues and friends before making our list.

Frequently asked questions (FAQs)

What is the best pillow positioning for neck pain?

Regardless of the type of pillow you use, your pillow should support the natural curve of your neck, but it shouldn’t be placed so high that it causes muscle strain in your neck, back, and shoulders. You’ll also want to avoid placing your pillow too low–you don’t want it underneath your shoulders, because this can also lead to pain, according to Golub.

What pillow loft works best for sleepers with neck pain?

The best loft for sleepers with neck pain depends on their sleeping position. In most cases, although each individual’s sleep style, pain management, and threshold is unique, a firmer, flatter pillow that allows spine alignment is a good choice overall, according to findings from an article published by Harvard Medical School’s Harvard Health Publishing.

Kross says a higher loft may contribute to an uncomfortable sleep. “The compressed height of the pillow can add to discomfort–extreme positions of neck height can be aggravating and create muscle strain,” she adds.

How often should you replace your pillow?

According to sleep and bedding experts, it’s essential to replace your pillows frequently (every one to two years), as pillows lose their support over time.