The Best Pillows for Shoulder 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.

What Is Shoulder Pain?

Shoulder pain is among the most common orthopedic ailments. The cause is often difficult to pinpoint because so many muscles, tendons, ligaments, bones, and fluid-filled sacs occupy the area. In some cases, shoulder pain clears up in a few months. In others, it may become chronic and go on for years.

Persistent shoulder pain can result from a variety of medical conditions, including:

• Rotator cuff injuries
• Osteoarthritis
• Tendinitis
• Bursitis
• Frozen shoulder

Depending on the cause of the issue, associated symptoms may include discomfort during daily activities, limited movement, swelling, and stiffness.

Talk to your doctor to assess the root cause and possible treatments, particularly if you’re experiencing chronic pain.

Why Does Shoulder Pain Feel Worse at Night?

Inflammation is linked to pain, and compressing the affected shoulder can make it that much more pronounced — particularly if you sleep on your side and put weight on your shoulder. Many conditions that cause shoulder pain, including arthritis and tendinitis, are associated with inflammation.

How Does Your Pillow Affect Shoulder Pain?

Inadequate head and neck support can put stress on the shoulders, contributing to pain. Sleepers must consider pillow height, firmness, and support in relation to their needs. Ideally, a pillow should support the natural curvature of the spine, allowing the sleeper’s muscles to relax.

While your pillow can make a big difference, other factors come into play. To avoid or reduce shoulder pain, your pillow and mattress should both be compatible with your sleeping position and body type.

Can Sleeping on Your Side Cause Shoulder Pain?

Although shoulder pain can arise with any sleeping position, it is most prevalent for side sleepers because of the pressure they place on one shoulder. Any side sleeper may experience occasional shoulder discomfort, but it’s especially common for those with chronic inflammation in their shoulder or conditions like bursitis, rotator cuff injury, tendinitis, or frozen shoulder.

Side sleepers typically require specific support to maintain proper spinal alignment. Thicker pillows fill the gap between the head and the mattress, while a contouring mattress relieves pressure by letting the shoulder sink in more deeply. Without the right pillow and mattress, side sleepers may be more susceptible to shoulder pain.

I’m an occasional combination sleeper, so I have to find a pillow that’s a good middle ground for every sleeping position. That said, my shoulder can get aggravated if I side sleep while using a pillow that’s not tall enough to keep my head from crunching down onto my shoulder.

Choosing the Best Pillow for Shoulder Pain Relief

Choosing the best pillow for shoulder pain requires careful consideration. Because every person has different needs, the ideal pillow for shoulder pain varies. We recommend considering your sleep position and body type to determine the best loft and firmness for you. Striking the right balance can help provide proper support to promote healthy spinal alignment and greater comfort.

Support and Keeping Your Spine Aligned

Support refers to a pillow’s ability to promote proper spinal alignment. A pillow with the right level of support keeps the head, neck, shoulders, and spine in a neutral position, reducing tension and pressure that could otherwise contribute to discomfort.

An individual’s preferred sleeping position impacts the level of support they require from a pillow. For instance, side sleepers generally need pillows with ample support to keep their head aligned with their shoulders. On the other hand, stomach sleepers typically benefit from less support since too much lift could strain their neck. Back sleepers usually fare best with a medium-loft pillow that neither forces their head up nor lets it sag.

Pillow Loft

Pillow loft refers to the height of the pillow. Low-loft pillows are less than 3 inches thick, medium-loft varieties measure 3 to 5 inches, and high-loft options are more than 5 inches. The ideal loft varies depending on sleep position, but personal preferences also contribute.

How Firm Should Your Feather Pillow Be?

The ideal pillow firmness varies depending on the sleeper’s position preference. A pillow’s firmness relates to its level of support and overall feel. Firmness determines how much your head sinks into the pillow, which, by extension, affects spinal alignment. Although feather pillows are typically relatively soft, the density of the fill influences the firmness.

Other Pillow Features to Consider

While loft and firmness are the two primary factors to consider when selecting a pillow for shoulder pain, other aspects can also influence how comfortable the pillow is for you.

What Pillows Are Best for Shoulder Pain?

The best pillows for shoulder pain keep the head, neck, and shoulders in a neutral position while relieving pressure. Orthopedic pillows come in all shapes and sizes. Pillows that excel at easing shoulder pain often contain memory foam, latex, buckwheat, or polyfoam.

That said, each sleeper has unique needs that may be better met by one type of pillow than another. Sleepers who are unsure what they prefer or who have changing needs may benefit from an adjustable pillow.

• Memory Foam: Memory foam pillows have either a solid or a shredded core. Solid cores generally provide more consistent support to promote good posture. However, shredded memory foam pillows tend to be more moldable, allowing greater flexibility.
• Latex: Latex pillows also use either solid or shredded fill. Like memory foam, solid latex fill is more consistently supportive, while shredded varieties are more moldable. Latex redistributes weight while limiting sinkage, providing an excellent balance of pressure relief and support for sleepers with shoulder pain.
• Buckwheat: Buckwheat pillows contain the outer casings of buckwheat seeds, also known as hulls. The buckwheat hulls make the pillow firm and supportive, ensuring the upper body does not sink. They’re also frequently adjustable, allowing individuals with shoulder pain to add or remove hulls to select the ideal loft for them.
• Polyfoam: Available with solid or shredded fill, polyfoam pillows are similar to memory foam but are generally not as conforming. That said, they often provide the necessary support at a more affordable price-point.

If you get frequent shoulder pain, I think it’s worth considering pressure-relieving materials like latex and memory foam. Even though a pillow doesn’t directly support your shoulder, fills like these can help disperse weight to keep your neck and head from weighing your shoulder down.

What Pillows Are Worse for Shoulder Pain?

For side sleepers, pillows with minimal support may worsen shoulder pain. Down, down alternative, and feather pillows tend to flatten under pressure. This may allow a side sleeper’s head to sag, which can lead to tension throughout the upper body. Although these materials may not be ideal for side sleepers, they’re often preferable for people who sleep on their stomach.

Specialty Pillows for Shoulder Pain Relief

The most common specialty pillows for shoulder pain relief are wedge, contour, and body pillows. Wedge pillows elevate the head and neck, relieving pressure from the shoulders. Contour pillows have a distinct molded shape designed to support the head and neck. Some also have a cutout or curved edge to accommodate a side sleeper’s shoulder. A body pillow allows the sleeper to drape their arm over it, providing additional shoulder support.

How to Sleep With Shoulder Pain

Although the right pillow can make a considerable difference in relieving shoulder pain, how you sleep also heavily contributes. It is usually best to avoid lying on the affected area when possible, since pressure often worsens shoulder pain. Consider all aspects of your sleeping environment, including your position, pillow, and mattress when formulating a strategy to prevent neck pain while sleeping.

Side Sleepers

A supportive pillow combined with a contouring mattress generally reduces shoulder pressure and the resulting pain. Side sleepers typically prefer a relatively firm, high-loft pillow to promote spinal alignment. If the affected shoulder hurts when you lie on it, you might try switching sides and propping up that arm with another pillow to support the shoulder.

The best mattress for side sleepers usually contours to the shape of the body so that the lower shoulder can sink in, thereby redistributing pressure.

Back Sleepers

Medium-loft pillows with a medium firmness level usually keep a back sleeper’s head in a neutral position, promoting spinal alignment. Firmer pillows may force the head to angle upward, and softer pillows can let the head sink closer to the mattress. Either of these scenarios could aggravate shoulder pain.

The best mattress for back sleepers generally balances moderate contouring with strong support to promote good posture.

Stomach Sleepers

Low-loft pillows are ideal for stomach sleepers, limiting neck strain by keeping the head closer to the mattress. As long as the loft is low, soft through medium firm pillows might be suitable.

While people under 130 pounds might prefer a softer bed, the best mattress for stomach sleepers is usually medium firm to firm to prevent the midsection from sagging.

While the right pillow and mattress may reduce discomfort for stomach sleepers, we usually advise against this sleeping position for people who experience chronic shoulder pain. Stomach sleeping requires tilting the head to one side, which can lead to tension in the neck that spreads to the shoulders.

Last Tips for Dealing With Shoulder Pain

Beyond choosing the right pillow, you can make several other lifestyle and sleeping changes to alleviate shoulder pain.

Find the Right Mattress

When it comes to easing shoulder pain, a mattress can be just as important as a pillow. Mattresses that are too soft for your body type and sleep position allow excessive sinkage, which can lead to tension and poor posture. Those that are too firm may contribute to pressure buildup around a side sleeper’s lower shoulder.

Arrange Your Pillows to Alleviate Shoulder Pain

Depending on your sleep position, you may be able to arrange pillows around your body to ease shoulder pain. Side sleepers can rest on their non-painful side with one or two pillows propping up their affected arm. If you must lie on your painful shoulder, consider placing a pillow under your lower back and hip to create an open channel around your arm.

Back sleepers may benefit from placing a pillow under their knees to improve overall posture. Stomach sleepers may want to consider using a body pillow to transition toward sleeping on their side. Alternatively, stomach sleepers can place a body pillow on either side of their torso to encourage back sleeping.

Consult Your Doctor

In some cases, changing your sleeping environment is not enough. Shoulder pain accompanied by chest discomfort, shortness of breath, or feeling lightheaded may be signs of a heart attack, requiring immediate medical attention. If your shoulder pain is severe or includes sudden swelling, a visible deformity, or an inability to use the joint, you should also see a doctor immediately.

Even if the pain is mild but persistent, you should talk to your medical provider. They can diagnose the problem and prescribe an appropriate course of action.

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