Head And Neck Alignment
First and foremost, you should always address your spinal alignment as you sleep. You need to choose not only the best mattress for your sleep position, but also the best pillow to specifically address cervical alignment. Providing this support helps ensure your body is able to truly rest as blood pressure will drop, body temperature will drop, and an increase in circulation will occur. These are all things your body needs to heal, which is especially important if you are suffering from any sort of painful affliction.
Pillows can also be helpful in other areas of your body, especially if you are attempting to address a localized pain. Taking the pressure off this area may force you to shift from your most comfortable position, and require you to provide a more full body support. Pillows under the hips, legs, neck, and along the back can all provide the support you may need.
Eli & Elm Cotton Side
Lastly, we come to this super-cozy pillow from Eli & Elm, a perfect pick for back and side sleepers.
Now, you might assume by its name that this pillow is strictly for side sleepersBut youd be mistaken! In fact, this is the pillow I use at home, and I genuinely prefer it for back-sleeping. Dont get me wrong its ergonomic design is great for side-sleeping, with its lofty edges offering plush support and pressure relief. But the way this pillow cradles your head when you nestle right in the center of it makes it amazing for back sleepers.
Youll notice that this pillow kind of looks like a boomerang, with the middle area flatter and thinner than the sides. This is designed to ease sleepers transition from side to side but, again, that middle area makes a great pit-stop for back sleepers! Plus, its covered in 100% organic cotton and feels super-soft on the skin.
As far as internal fill is concerned, a proprietary blend of shredded latex and down alternative combine to offer a soft-medium feel. But keep in mind that this pillow is adjustable and intentionally overstuffed, giving sleepers the chance to remove or manipulate the loft to their liking.
While Ill admit Im a little biased, I cant recommend this pillow highly enough. Back and side sleepers should definitely dive into my full Eli & Elm Cotton Side-Sleeper Pillow review as well as check out our picks for the best pillows for combination sleepers!
Price: $125$135.
How To Choose A Pillow If You Have Neck Pain
If neck pain keeps you up at night, you might want to consider swapping your pillow for one thats the right height. In the pillow world, height is usually described as 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. A
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What The Research Shows
If you rely on research to guide your choices, you wonât find much agreement on neck pillows. One review of five studies, published in 2006, concluded that there wasnât enough evidence to recommend them for neck pain.
One study, published earlier, compared the effects of water-filled pillows, roll, and standard pillows on sleep quality. This research found that a water-filled version lessened morning pain and made for better rest than a roll pillow or standard model.
Yet another study found that a roll-shaped pillow noticeably improved chronic neck pain.
Keep in mind that nobody — not the people in these studies, nor your friends and family — can know what will work best for you. If your neck aches in the middle of the night or you wake up with stiffness and pain, it might help to try some kind of neck pillow.
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Sleep Position And Pillow Comfort
Addressing spinal support is very much under your control. You should choose a pillow that allows for the best positioning for your choice of sleep position that you need to support. When taking into account shoulder pain, look for a pillow that is specific to addressing the strain your back, neck, and shoulder may be experiencing. No pillow is a true one size fits all, so be sure to consider all your variables, and take some time researching pillow review and ratings to determine which are your best choices.
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Other Pillows We Tested
$49 at Garnet Hill
We loved the Garnet Hill Heirloom European White Goose Down Pillow, so its no surprise we also liked its down alternative pillow. Its more plush and supportive than most other synthetic fill pillows we tested and keeps its shape throughout the night. Its washable and comes in three firmness levels. Garnet Hill also has a 90-day return policy.
$165 at Saatva
Unlike other adjustable pillows that can be messy when removing the fill, the Saatva pillow has an outer layer thats filled with down alternative fibers and a removable inner core made of shredded latex thats completely encased so its not spilling out. This makes it much easier to adjust the firmness of the pillow but doesnt allow for complete customization, essentially only allowing for two firmness levels.
$29.99 at
Amazon Basics recommends this soft pillow for stomach or back sleepers. We found this pillow comfortable when sleeping on our back and even our side. Its one of the flatter pillows we tested, making it good for someone who likes a thinner pillow or a petite person who doesnt need a higher pillow. When we washed this pillow, it seemed to flatten out and clump slightly more than others, so we question how long it will hold up over time, but its one of the lowest-priced pillows on this list, so it would be more budget-friendly to replace than others.
$109 at Layla
$65 at Brooklinen
Neck Pain: Best Pillows And Sleeping Positions For Relief
Having neck pain? Youre not alone. In fact, most of us have experienced it. Up to 70% of adults report that neck pain negatively impacts their lifestyle and daily activities. But what you might not know is that relief may be as simple as changing your bed pillow.
To determine which pillow works best for you, think about how you sleep. What is your normal sleeping position? There are three:
- Stomach sleepers
Each position requires a different kind of pillow to better align your cervical spine and soothe your aching neck.
The best pillow for back sleepers
Sleeping on your back is one of the best positions for relieving neck pain. For those that sleep best in this position, a thin or a cervical pillow are excellent options. A cervical pillow is specially designed to support the neck and head. It provides the correct spinal alignment and relieves pressure better than a thin pillow would. Alternatively, you can slide a small neck roll pillow into the pillowcase of your thin pillow, as it aids in proper neck positioning. Also, try placing a pillow under their knees to help cut strain on the lower back.
The best pillow for side sleepers
The best pillow for stomach sleepers
Tips for best sleeping positions
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Choose The Right Loft
If youre a back sleeper youll want to find a pillow that has enough loft to cradle your head comfortably, and while manufacturers tend to recommend firm pillows for back sleepers, exactly what works will vary for different size bodies.
If you have a small frame, you may find a lower loft pillow is more comfortable if youre larger you may find a higher loft pillow works for you. Because of this, Josh Tal, Ph.D., of Josh Tal & Associates, Sleep and Health Psychotherapists, advises that online shoppers look for adjustable fill pillows because you can add or remove fill to find the right fit. Our top pick is a great option, since its simple to remove fill to achieve a good amount of loft for smaller people, and it comes with additional fill if you need extra firmness.
Our Top Pillows For Shoulder Pain
Our top rated picks for shoulder pain come from a variety of styles that provide construction specific to alleviating shoulder pain, but also from reviews related to this as well. Remember, no pillow is a one size fits all, and remember to provide your own needs and preferences into your decision making.
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Coop Home Goods Original Loft Pillow
- Price point: $$
- Fill: memory foam
Key features: Its affordable, adjustable, and has an abundance of positive reviews from customers just a few reasons why we consider Coop Home Goods to be the best-rated pillow for back sleepers.
This pillow seems to work well for anyone whos looking for a balance of soft and firm, with enough support to encourage proper posture. Plus, since its fully adjustable, youre in control of the loft and height. Simply add or remove the foam to determine what works best for you.
This top pick is hypoallergenic and dust mite resistant. And it comes with a 100-night guarantee. If youre not satisfied, contact customer service for a full refund, no questions asked.
Considerations: Some customers report that the pillow sleeps hot. Also, you may want to let it sit out for a while before tossing it on your bed. This pillow can have an odor when it first comes out of the package. Plus, its only available in queen and king sizes, so you may need to keep looking if you want a standard size.
What Else Can Back Sleepers Do
Back sleepers should consider more than just the pillow resting under their head. Here are a few more tips for a good nights sleep.
- Sleep on a supportive mattress: Back sleepers need a medium-firm mattress offering solid support, especially in the lumbar region of the spine. Check out our roundup of the best mattresses for back sleepers if youre on the market for a new mattress!
- Add a mattress topper to a too-firm mattress: If your mattress is too firm and you arent ready for a new one, try adding a memory foam or latex mattress topper for an extra layer of comfort. If your mattress is too soft, some high-density toppers may help make your sleep surface slightly more firm.
- Add another pillow to the bed: Sleeping with a pillow underneath your knees can help the natural curvature of the spine. This is especially true for back sleepers who experience lower back pain.
- Stretch before bed: Doing some light stretches before bed to release muscle tension can help you avoid pressure and pain in the lower back.
- Looking into pillows that offer trial periods: This way, you can sleep on several pillows for a few nights and see which one leaves you feeling the best in the morning.
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The Best Pillows To Help With Neck Pain
Below are some of the best pillows for neck pain that a person can consider.
Please note that the writer of this article has not tried these products. All information presented is purely research-based and correct at the time of publication.
Medical News Today follows a strict product selection and vetting process. Learn more here.
The EPABO Memory Orthopedic Pillow features an ergonomic contour that may suit back and side sleepers. The contoured design cradles the head, helping keep the spine aligned and relaxed.
The manufacturer writes that this pillow uses breathable memory foam to keep people cool while they sleep.
A person can also adjust the pillow to suit them. It features a removable piece of foam at the back, which can lower the resting position of the head for people who find the pillow too high.
The company describes this pillow as firm. The pillow has a rayon-polyester case and a memory foam fill.
The pros and cons a person can consider include:
Pros:
Best For Environmental Certifications: Avocado Green Pillow
This nontoxic product contains a mix of organic latex and organic kapok. The latex is Global Organic Latex Standard certified, and the kapok fill and cotton cover is certified by Global Organic Textile Standard .
These certifications ensure that the materials used have been harvested and manufactured in environmentally friendly ways.
This product also holds Greenguard Gold certification, which indicates that it has been tested and found to be low in chemical emissions that could be harmful to health.
The cotton cover is machine washable, and the pillow comes with an extra fill bag so a person can adjust the pillow to their preferences. As a result, the company claims that this pillow is suitable for people in all sleep positions.
The company describes its latex core as durable and able to regulate temperature. The kapok fill is hypoallergenic, and the company claims it is softer and lighter than down.
The pillow comes with a 100-night trial, a 1-year warranty, and free shipping.
The pros and cons a person can consider include:
Pros:
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Best Sleeping Positions For Neck Pain
Generally, if youre experiencing neck pain, its best to sleep on your back or side.
Sleeping on your stomach, especially if youre sleeping with a pillow thats 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.
Other Tips For Sleepers With Neck Pain
In addition to choosing the right pillow, you can reduce neck pain through lifestyle changes like adopting proper posture, taking stretching breaks, and generally being more active. People who experience neck pain should avoid shoulder bags, slouching, and long periods of sitting at the computer.
- Choose the Right Mattress: Your bodys overall position is influenced not only by your pillow, but also your mattress. Plusher mattresses allow your body to sink down further, meaning youll need a lower-loft pillow. The opposite holds true for firmer mattresses, which will require a higher pillow to maintain proper alignment of the neck and spine.
- Engage in Physical Therapy: From daily habits to more serious regimens, there are plenty of exercises you can do to relax your neck muscles and relieve strain on the neck, shoulders, and upper back. A certified massage therapist or chiropractor may also be able to help. Always consult a health professional before starting any kind of treatment.
- Use Ice or Heat: Many people with neck pain receive instant relief from a hot or cold compress, or from taking a warm shower. This may not cure your neck problems, but it can be a helpful short-term solution.
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Consider A Separate Neck Roll For Extra Support
According to Tal, back sleepers who suffer from neck pain may need extra support beyond what most standard shaped pillows can provide. If you suffer from neck pain you may want to consider a contour pillow that has built-in support at the bottom. If so, you should make sure that the contour is the right size and keeps your head, neck and spine aligned. Alternatively, a separate supportive neck roll pillow can also work to help prevent neck pain, and is easier to try out along with another pillow you like.
Tempur Neck Pillow Best For Neck Arthritis
TEMPUR-neck pillow extra firm viewat Tempurpedic
- Filling Tempur high-density foam
- Cover Polyester Knit Hypoallergenic cover
- Warranty 5 years
The TEMPURPEDIC neck pillow is designed to follow the natural curve of your body and keeps the neck aligned for back and side sleepers all night without any more bells and whistles. This neck alignment is very important for preventing neck arthritis pain at night.
The extra firm contoured TEMPUR material keeps your neck from sinking into the pillow, and the 3 sizes you can choose from make it fit for all body types and sleep positions.
Size and neck height:
TEMPUR-Neck Pillow pros
- Durable and firm doesnt lose shape over the years, supports and aligns the neck well
- Good customer service, established brand
- Comfortable the softcover balances out the firm material
Price $119 at Tempurpedic, or check the price
Cons
- Cover 100% Polyester Blend Cover
- Size 17 x 15 x 5 inches
- Warranty 111 nights trial
The Cradle Me cervical contour pillow is made with high-quality and odorless memory foam that stays firm no matter how long you use it.
The versatile butterfly design cradles your head and supports any sleep position , with multiple heights you can choose from while supporting the natural neck curvature.
Patent-pending butterfly design
We love the fact that this pillow is made in the US, and the company has great customer service. We also
- Fits all sleep positions, except stomach sleeping
Price best price is found
Cons
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Best Pillows For Back Sleeping
Weve invested around 27 hours of research into creating this guide on pillows for back sleeping, and have supplemented our own research with an in-depth interview with a chiropractor who frequently helps patients with their sleeping positions and sleep-related back and neck pain. We have also considered 19 of the bestselling pillows suitable for back sleeping available for our top picks. You can learn more about our review process here.
