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Avocado’s pillow is one of our top picks for pain relief pillows. See which other brands made our list of best pillows for neck pain, with some insight from two of our editors.
Do you wake up each morning with pain in your neck? You’re not alone. Neck pain is very common and can interfere with daily life.
While it tends to have the most effects in middle age, neck pain can affect anyone. Pain following injury may go away in a few days or weeks, but some people may have long-term issues.
Your sleeping position and pillow may play a role in long-lasting pain. For that reason, experts recommend choosing a pillow that helps support your neck and its natural curve.
Healthline’s methodology for choosing the best pillow for neck pain
When considering pillows for this list, we mainly looked for foam and latex pillows. Why? Because research suggests that these materials are helpful for people with neck pain. According to a 2020 survey study with 332 adults, latex and memory foam pillows may offer more support than traditional pillows and may help reduce neck fatigue.
Additionally, we looked for ergonomic pillows designed to provide ample cervical support without elevating the head too much. A small 2021 study with 10 adults found that increased pillow height changes the way the spine curves and increases pressure in the cervical spine, or neck.
We still included several alternative pillow options in this roundup, like models filled with down and buckwheat, since a foam pillow may not work for everyone.
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Neck pain can involve discomfort in the muscles, bones, nerves, joints, and disks between the bones. It can cause difficulty in movement.
Sometimes, a chronic health condition, such as fibromyalgia, causes neck pain. In other cases, it can occur as a result of an injury.
While periodic discomfort in your neck isn’t typically something to worry about, it’s important to seek medical care if your symptoms don’t go away within a week or spread to other areas of your body.
It’s difficult to sleep when you’re experiencing any kind of pain, including chronic neck pain. You might toss and turn all night to find a comfortable sleeping position.
Researchers in a 2020 study that included 1,011 teens found that neck pain was linked to poor sleep quality in this age group.
Another 2020 study involved 2,328 individual twins. Researchers assessed their sleep quality and chronic neck pain and noted that chronic neck pain was significantly associated with poor sleep quality. Genetic factors may also influence this association.
You spend about one-third of your life sleeping. Pillows that are too stiff or too full may strain your neck by keeping it flexed throughout the night, resulting in pain.
You can ease your neck pain by using a supportive pillow, trying physical therapy or osteopathic manipulative treatment, and participating in regular exercise that includes strengthening exercises for the neck and upper quadrant.
Filling
Fill matters, too. There are several types of pillow fill, including latex, polyester, and feather. The type of fill you choose is up to personal preference, and it may take some time to find the fill that feels best for you.
Loft
The loft is the height of a pillow when laid on.
If you’re a stomach sleeper, it may be best to choose a pillow with a low loft, meaning a thin pillow, to minimize the pressure on your spine.
If you’re a back or side sleeper, a medium loft pillow that allows your head, neck, and spine to form a straight line may be right for you.
Finally, if you’re a side sleeper with bigger shoulders, a high loft pillow may be suitable. Note the pillow should equal the distance between the ears and the edge of the shoulders.
Change it up
A general best practice is to change your pillow every 1 to 2 years, especially if you’re using one made from feathers. Over time, the filling can compress and not provide enough support.
If you’re choosing a memory foam pillow, you may be able to get away with changing it less often. A good indicator that it’s time for replacement is if you’re experiencing new pain or if the filling is no longer distributed evenly.
Wash it
Regardless, it’s a good idea to wash your pillow every 6 months, following the manufacturer’s instructions. This is especially true if you have allergies or asthma. Drying on high heat will help kill dust mites.
If neck pain keeps you up at night, you might want to consider swapping your pillow for one that’s the right height. In the pillow world, height is usually described using the word “loft.”
The right amount of loft depends a lot on your preferred sleeping position. Stomach sleepers, for example, should opt for a pillow with a lower loft. Essentially, you want a pillow that will keep your spine in alignment without putting too much pressure on your neck.
You might also want to look for a pillow made of supportive foam or latex rather than down or down alternative.
Shape may also be a consideration. Cervical or ergonomic pillows are designed to provide support specifically for the neck and head, for instance.
Pillows can be made from a range of materials, including latex, polyester, cotton, and more. According to a 2020 survey study, latex and memory foam are the best pillow materials for neck pain. This is because these materials provide optimal neck support, which can improve sleep quality.
Generally, if you’re experiencing neck pain, it’s best to sleep on your back or side.
Sleeping on your stomach, especially if you’re sleeping with a pillow that’s too thick, can put excess pressure on your cervical spine and cause neck pain.
Keep your neck aligned with your body. You may want to place a pillow under your knees to keep your spine in proper alignment.
Still searching for the right sleep products?
Let us help. Shop our top picks for pillows by condition or sleeping position to get the sound sleep you deserve.
If you’ve changed your pillow but still aren’t finding relief, you can also try these tips:
Modify your overall posture when standing or sitting. Find a neutral spine in these positions, with your shoulders hovering directly over your hips and your ears over your shoulders.
Stretch your neck every 20 to 30 minutes when doing computer work, driving long distances, or doing other repetitive tasks that tax your neck. It may be helpful to set a reminder on your computer or phone to take breaks.
Use a backpack or rolling suitcase when carrying heavy loads. Either evenly distribute the weight or wheel it around. Using a shoulder bag puts excess strain on your neck and shoulders.
Use heat or ice to ease the pain by taking a warm shower or applying a hot or cold compress. This is especially effective in the first 2 to 3 days of an acute injury.
Be sure to tell your doctor if you notice numbness or less strength in your arms or hands. Any shooting pain down your arm or around your shoulder is also important to note.
Seek immediate medical attention if your neck pain is severe or has resulted from an injury, like a car accident or fall.
A pillow that kicks your spine out of neutral alignment can leave you with neck pain upon waking. Similarly, a pillow that doesn’t provide enough support can cause neck pain.
A pillow that provides neck support is one that maintains the natural curve of your neck and spine while you sleep. Look for pillows labeled as “orthopedic,” “cervical,” or “contoured,” as these are specifically designed to support the neck’s natural curve.
Healthcare professionals often recommend memory foam pillows for neck support because they conform to the shape of your head and neck, providing customized support.
Adjustable pillows that allow you to change the loft or firmness can be beneficial, as they allow you to customize the support level to suit your needs.
Chiropractors often recommend cervical pillows, also known as orthopedic pillows. These pillows are designed to support the natural curve of the neck and promote proper spinal alignment. They’re typically made of memory foam or other supportive materials and have a contoured shape that cradles the head and neck.
Cervical pillows can help reduce neck pain and stiffness, improve sleep quality, and promote overall spinal health.
In addition, certain diseases, such as autoimmune diseases, may contribute to the development of neck pain.
Psychological factors may also play a role. Long-term stress, lack of social support, anxiety, and depression are identified as significant risk factors for neck pain.
Using the wrong pillow or one that doesn’t adequately support your neck can worsen these issues. It’s important to consider your sleeping position and any preexisting conditions when selecting a pillow.
A stiff neck can sometimes be treated with simple remedies at home, such as heat or ice packs or over-the-counter pain relievers.
A pillow recommended by a chiropractor or designed for neck support might be beneficial, but it’s also crucial to address the root cause of your neck pain through proper diagnosis and treatment.
An orthopedic pillow is typically recommended for people who experience neck pain, back pain, or other musculoskeletal issues. It can also be beneficial for those with specific spinal conditions, such as cervical spondylosis or herniated disks, as it provides additional support and helps maintain proper alignment of the spine while sleeping.
Experts often recommend orthopedic pillows for people who have trouble finding a comfortable sleeping position or who frequently wake up with stiffness or discomfort in their neck or back.
The loft of your pillow is the compressed height of the pillow when your head is sleeping on it. The loft can affect your sleep quality and your pain. However, current research doesn’t suggest one pillow height for all back and side sleepers.
If you’re experiencing neck pain, it could be the fault of your pillow. Especially if it’s old, it might not be supportive enough anymore.
Swapping for a new pillow doesn’t mean your neck pain will magically go away, though. Pillow preference is personal, and what works for one person might not work for you. So a bit of experimenting is to be expected.
Not all neck pain is the fault of a bad pillow. If a new pillow doesn’t seem to help, be sure to talk with a doctor.
Some 2020 research suggests that memory and latex foams are the best materials for helping prevent neck fatigue.
But that doesn’t mean other types of pillows won’t work for you. You may want to try a few to see what feels most comfortable to you.
A somewhat firm pillow is generally best for neck pain, especially if you sleep on your side. A pillow that’s too soft and unsupportive will put pressure on your cervical spine. But the pillow should still have some softness. Any pillow that feels uncomfortable is going to be bad news for your neck.
Getting relief from neck pain may be as simple as changing your pillow.
There are a number of options to suit a variety of needs and budgets, so it may be worth trying a few to see what works for you. Many companies offer money-back guarantees, so you’re covered if something doesn’t work.
If you still have neck pain after changing your pillow or your sleeping position, consider making an appointment with a doctor to rule out more serious conditions.
How we reviewed this article:
Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.
Cholewicki J, et al. (2021). The effects of osteopathic manipulative treatment on pain and disability in patients with chronic neck pain: A single-blinded randomized controlled trial. https://onlinelibrary.wiley.com/doi/10.1002/pmrj.12732
Ren S, et al. (2016). Effect of pillow height on the biomechanics of the head-neck complex: Investigation of the cranio-cervical pressure and cervical spine alignment. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5012320/
Safiri S, et al. (2020). Global, regional, and national burden of neck pain in the general population, 1990-2017; systematic analysis of the Global Burden of Disease Study 2017. https://www.bmj.com/content/368/bmj.m791
Scarabottolo CC, et al. (2020). Back and neck pain and poor sleep quality in adolescents are associated even after controlling for confounding factors: An epidemiological study. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7384534/
