The Best Pillows for Neck Pain

How We Test Pillows

We test pillows against the same set of strict standards that we use for other pillow types, but we pay close attention to several factors that set different pillows apart. In addition to firmness, conforming, and ease of cleaning, we also measure breathability. Many sleepers choose specific materials for their cool feel. To determine how well a pillow regulates temperature, we use thermal sensors that measure heat retention and we try them ourselves too, taking notes on how warm or cool we think a pillow feels after use.

How We Test Pillows

Neck pain looks and feels differently to everyone who experiences it, which is why our team takes a holistic approach to testing the best pillows for neck pain. We use objective trials that measure factors like shape retention and temperature regulation, as well as subjective tests that help us understand support, cushioning, and pressure relief. Team members with a range of weights and preferred sleeping positions try each pillow and report their findings. Having multiple viewpoints gives us a thorough understanding of how well each pillow relieves pain and who will like it best.

Our recommendations are built on industry expertise and a thorough testing methodology. Our team has spent years evaluating the performance of sleep products, and each team member brings a unique perspective based on their sleeping position and support needs.

We researched and tested dozens of pillows to see how well they promote comfort and healthy sleep posture. After taking all these data points into account, our team selected the best pillows for neck pain.

How Your Pillow Affects Neck Pain

The right pillow can keep your neck aligned with your spine and prevent strain on your neck muscles. Spending too much time in an awkward position can trigger neck pain. If you’ve ever sat in the front row of a movie theater, you’ve probably experienced how abnormal bending can cause neck discomfort.

Because we spend hours asleep every day, it’s essential to find a pillow that gives your neck the support it needs. Your pillow should cushion your head and neck without allowing excessive bending or twisting.

How Your Sleeping Position Affects Neck Pain

Your potential for neck pain varies based on your sleeping position.

Stomach sleeping tends to be the worst for neck pain, because it usually requires turning your head to one side. Keeping your neck bent for hours on end can strain your neck muscles.

It is normally easier to keep your head and neck in a neutral position when sleeping on your side or back. That said, improper pillow height can make your neck tilt too far up or down in either of these positions.

In any sleeping position, it’s essential to choose a pillow with the right amount of loft and support to prevent excess pressure on your neck muscles and spine.

I find that my neck hurts if I’m sleeping on a pillow that’s not tall enough for me as a side sleeper. Using a pillow that’s thick enough keeps my neck from bending down at an uncomfortable angle.

How to Choose a Pillow for Neck Pain

In our experience, the key factors to consider when choosing a pillow for neck pain include pillow type, loft, firmness, contouring and pressure relief, and shape retention.

Pillow Type

Pillows are categorized into types based on their interior materials.

• Memory foam: These pillows are made with either a single block of memory foam or a collection of small, shredded pieces of foam. Memory foam contours to the head and neck to provide pressure relief.
• Down: Made with the softest inner feathers of geese and ducks, down pillows are lightweight, soft, and extremely moldable.
• Down alternative: These pillows have a similar performance as down, but they are made with synthetic polyester.
• Feather: The fill material in feather pillows includes quills, not just the softest feathers in down. That gives these pillows a slightly firmer and less moldable feel.
• Latex: Latex pillows include either shredded pieces or a single slab of latex rubber. Latex offers more bounce than memory foam but provides less contouring.
• Buckwheat: Filled with thousands of small buckwheat husks, these pillows have a bean-bag-like feel that is firm and supportive.

Each type of pillow offers benefits and drawbacks for neck pain and overall comfort.

If you want a pillow with more contouring and moldability, pillows with shredded materials are often a good fit. Down, down alternative, and feather pillows can also be good if you want a soft and moldable pillow to prevent neck pain.

Buckwheat and latex pillows tend to work best if you prefer a firmer pillow that more consistently holds its shape. Pillows with a single piece of memory foam and latex can be a match if you don’t need compressibility or moldability to keep your neck supported.

Ergonomic Pillows for Neck Pain

Beyond fill material, pillow shape can influence how well a pillow addresses neck pain. Certain shapes are designed to make pillows more ergonomic.

• Neck roll pillow: These pillows have a cylindrical shape and are intended to rest underneath the neck. They are frequently used alongside another pillow and often preferred by back sleepers.
• Contour pillow: Contour pillows come in various shapes that are meant to fit the natural curves of the head, neck, and shoulders. Generally meant for back or side sleepers, these orthopedic pillows often have extra cushioning in targeted areas to help maintain a neutral posture.
• Horseshoe pillow: As the name indicates, this type of pillow has a U-shape that is meant to fit around the neck and the back of the head. These pillows are typically designed to provide cushioning for side sleepers, but certain models may be intended for side or stomach sleepers.
• D-core pillow: This kind of pillow has an indentation in the center that is shaped like the letter D. With higher sides around this indentation, a D-core pillow is engineered to provide extra loft under the neck without raising the height of the rest of your head. They are typically used by back or side sleepers.

If you’ve tried traditionally shaped pillows in the right loft level for your sleeping position and it hasn’t made a difference, consider branching out to ergonomic pillows that are designed especially for relieving neck pain.

Loft and Firmness

Loft describes the height of a pillow before any weight is applied to it. Firmness refers to how hard or soft the pillow feels.

Both loft and firmness influence performance and how well a pillow can reduce neck pain. The softer a pillow, the more it will compress underneath your head and neck. This means that a soft pillow with lots of loft won’t maintain its full height when you use it. In contrast, a firm pillow will have more pushback and retain more of its loft through the night.

To minimize neck pain, you want a pillow with loft and firmness levels that suit your sleeping position. The pillow should keep your head from tilting too far up or down. On your side, you need more loft to fill the distance between your shoulder and head. On your back and stomach, lower loft can limit excess bending of your neck.

In general, neck posture in each sleeping position is best served by a certain combination of loft and firmness.

Contouring and Pressure Relief

Contouring refers to how much a pillow hugs your head and neck. By providing more cushioning to heavier areas, contouring may offer pressure relief, which means it limits stress on your neck muscles.

While significant contouring can be beneficial, it’s not for everyone. You want more contouring if you like the feel of your head sinking into and being cradled by your pillow.

Memory foam is the material that offers the most impressive contouring. Both shredded and one-piece memory foam pillows can provide notable contouring.

Shape Retention

Shape retention is how well a pillow keeps its shape while you use it. If you need a pillow to remain in place throughout the night, you want good shape retention. If you like to mold your pillow or fold it over to adjust its height and positioning, you should look for a pillow with limited shape retention.

Materials like down, down alternative, and shredded memory foam can shift around inside the pillow, reducing shape retention. Pillows made of buckwheat or a single piece of latex or memory foam better maintain their shape.

Video: How to Choose the Right Pillow

If you experience neck pain, the right pillow can be crucial to getting you the support and comfort you need for a good night’s sleep. Our sleep experts offer advice on exactly what to look for, from the different shapes and sizes to the right loft and firmness.

How to Relieve Neck Pain at Night

If you’re struggling with neck pain at bedtime, you can try a few strategies for relief.

Practice Healthy Sleeping Posture

When you get settled in bed, make sure that your whole body is supported. Adjust your posture so that no part of your body, including your head and neck, are twisting or strained. If necessary, use a body pillow or another small pillow to help maintain this tension-free posture.

Try a Different Sleeping Position

Changing your sleeping position is worth trying if you frequently wake up with neck pain. If you normally sleep on your back or stomach, try to sleep on your side, which is generally considered better for neck pain and spinal alignment. If you typically sleep on your side, you can try another position, but that may make it harder to get the spinal support you need.

Neck pain can be a serious issue and may be related to an underlying health problem. We can’t offer medical advice, and while getting a new pillow may bring relief, it’s not a medical treatment. If you have ongoing, worsening, or severe neck pain, talk with a doctor to get appropriate care.

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