Waking up with neck pain or stiffness? Your pillow might be the reason. The right pillow can make a big difference in how you feel in the morning. There isn’t one pillow that works for everyone, but chiropractors have some simple tips to help you choose the best one.
1. Keep Your Spine “Neutral”
The main job of your pillow is to keep your head, neck, and spine in an aligned, neutral position. If your pillow is too high or flat, your neck can bend incorrectly while you sleep. This can cause stiffness, tension, or headaches. Think of your pillow as support, not a place to sink into. A pillow that keeps your spine neutral can help you wake up feeling better.
2. Pick the Right Thickness for Your Sleeping Position
Your sleep position matters when choosing a pillow.
Side sleepers usually need a thicker pillow to fill the space between the head and shoulder, keeping the neck straight. A simple trick is to take a picture of how you sleep. You should be able to draw a straight line from your head through your neck and upper back.
Back sleepers usually do best with a medium pillow that supports the neck's natural curve. Avoid stacking pillows, as this can cause the neck to move out of alignment.
Stomach sleeping puts a lot of strain on your neck. If you can’t stop sleeping on your stomach, try a “half-prone” position with a body pillow. This keeps you comfortable while reducing strain on your neck.
3. Try Adjustable Pillows
Some pillows let you change the filling, like shredded foam or water, so you can adjust the height to match your mattress and sleep style. Softer mattresses may need a higher pillow, while firmer mattresses may need less. It can take trying a few pillows to find the best one.
4. Comfort and Support Are Most Important
The material, like memory foam, down, or water, is less important than how it feels. Your pillow should support your neck and help you wake up comfortable. If you often wake up sore, your pillow may need replacing.
Most chiropractors suggest changing pillows every 1–2 years, or sooner if it’s lumpy or flattened.
Conclusion
The best pillow keeps you supported, comfortable, and pain-free. Use these tips when you pick your next pillow, and call us if you want more advice. A few small changes at night can make a big difference in how your neck feels during the day. See our pillow infographic, which has tips for choosing the right pillow and preventing neck pain.
