Tag: Pillow Advice

“What sort of pillow should I be sleeping on?” is still one of the most common questions I’m asked when treating people with neck pain.

The answer is rarely a particular brand or type of pillow. The best pillow is generally one that feels comfortable, supports your usual sleeping position and allows your neck to rest in a comfortable position overnight.

If you sleep well, your neck feels comfortable in bed and you wake without increased pain or stiffness, your pillow is probably doing its job.

But if you find yourself regularly waking with a stiff or sore neck — or rotating through every pillow in the house trying to find something that works — it may be worth looking more closely at your pillow and sleeping position.

Start with the position you sleep in

The aim is to support your head and neck comfortably rather than leaving your neck tilted or twisted for long periods.

Side sleepers

Side sleepers generally need enough pillow height to fill the space between the shoulder and the head.  A pillow that is too low may allow your head to drop towards the mattress, while one that is too high can push it in the opposite direction. Your shoulder width, mattress firmness and body shape will all affect how much support feels right for you.

Back sleepers

Back sleepers will usually be more comfortable with a lower pillow.  If the pillow is too high, it can push the head forward and bring the chin towards the chest. Some people find a pillow with gentle support or contouring beneath the neck more comfortable.

Tummy sleepers

Sleeping on your stomach requires your neck to remain rotated for long periods, which can be uncomfortable for some people with neck pain.  If this is your preferred position, a thinner pillow is generally more comfortable than a high one.

What if you sleep in several positions?

Most of us don’t stay perfectly still all night.  If you regularly move between your side and your back, a pillow that can be moulded or adjusted may be more comfortable than something very rigid.  This is where pillow filling and construction become important.

What type of pillow should you choose?

There are plenty of options, and each has advantages and disadvantages.

Synthetic pillows tend to be inexpensive, lightweight and easy to scrunch or reshape. They can work well if you change positions frequently, although they may lose their shape sooner than some other options.

Feather or down pillows are soft and very mouldable, so you can adjust the height and shape. However, very soft versions may not provide enough support for some side sleepers.

Memory foam and contour pillows provide a more structured shape and may suit people who prefer firmer or more consistent support. Some people love this feel; others find it too firm or warm.

Latex pillows also tend to provide firmer, longer-lasting support but may not suit people who prefer a softer pillow.

There are also water, gel and other speciality pillows designed for particular comfort or support needs.

The important point is that a more expensive or more complicated pillow isn’t automatically a better pillow for your neck.

A simple trick to try

If your neck is uncomfortable at night, try placing a small rolled towel along the lower edge of your pillow inside the pillowcase.  This can provide a little extra support beneath the neck without changing your whole pillow.  If you find this noticeably more comfortable, you may prefer a pillow with some gentle contouring or additional neck support.

How do you know when your pillow needs replacing?

There isn’t a single replacement date that suits every pillow.  What matters more is whether it is still doing its job.  If your pillow has become flat, lumpy, uneven or no longer returns to its usual shape, it may not be providing the same support it once did.

And if you regularly wake feeling as though you need to fold, stack or constantly rearrange it to get comfortable, that may also be a clue that it’s time for a change.

So, what is the “best” pillow?

At the end of the day, there isn’t one perfect pillow for everyone.

Think about:

• your usual sleeping position
• the height and firmness you find comfortable
• whether you tend to move between positions
• whether your neck feels comfortable during the night
• how you feel when you wake in the morning.

If you have persistent neck pain or regularly wake with stiffness, your pillow may be only one part of the picture. Sleep position, sleep quality and your neck itself can all contribute.

At West Lakes Physio, we can assess your neck, talk through your sleeping position and help you work out whether changing your pillow or night-time support may be useful.

If you’re unsure, bring the details of your current pillow to your next appointment and have a chat with your physio.

You can read more about the links to poor sleep and pain here.

By Sandy Woolman, Physiotherapist – West Lakes Physio Sports & Rehab