Top 5 Tips for Choosing a Comfy Pillow for Neck Pain

There are so many different types of pillows out there, from orthopaedic pillows to butterfly pillows, to memory foam pillows, to your standard supermarket or Amazon polyester pillow.

The first thing to remember is that we all have different necks and spines. Our body shape differs. Add to that, we all tend to sleep in different positions. Most people like to sleep on their side, but many are front sleepers, and some people sleep on their back. Some stay in one position, while others move throughout the night. No one pillow will suit every person.

However, there are a few general rules of thumb you can follow.

1. Side Sleepers vs Back Sleepers

If you tend to sleep on your side, go for one-and-a-half or two pillows. If you sleep on your back, one pillow is usually sufficient.

When sleeping on your side, the pillow needs to cover the distance between the edge of your shoulder and your neck. Too low (one pillow) and your neck will drop downward, creating a kink in your spine. Too high and the opposite can occur. You may need one thick and one thinner pillow, or two thicker pillows depending on how broad your shoulders are.

2. Sleeping on Your Front

Sleeping on your front is not necessarily bad for your neck if you find it comfortable. Many people sleep this way without neck pain.

If you sleep on your front, you may prefer a thin pillow or sometimes no pillow at all. Pillows come in all shapes and thicknesses, so you may need to experiment to find what feels best.

3. Waking Up with Neck Pain

If you wake up with neck pain, your pillow may be contributing to the problem. Pain can be a sign of an underlying neck issue.

It may be worth getting advice from an osteopath or physiotherapist. At Surrey Physio, we can assess your neck, provide hands-on treatment, and help resolve most neck problems.

4. Is Expensive Better?

Memory foam pillows have become popular because they mould to support your neck. They often have a contour or bump that provides additional support, especially for back sleepers.

However, some people find memory foam too firm. You may find it helpful to place a thin traditional pillow over the top. It’s also important to give yourself a few nights to adapt to a new pillow.

Expensive is not necessarily better. Sometimes a £7.99 pillow can be just as comfortable as a £70 memory foam pillow. It depends entirely on what suits your body, preferred position and comfort level.

The biggest advice: sleep on pillow(s) that feel comfortable. You may need to try two or three different types. Remember, you spend many hours every night sleeping, so comfort is essential.

5. Maintain Good Neck Mobility

Many people develop stiff necks, and this must be addressed. Seeing one of our osteopaths or physiotherapists at Surrey Physio can help. Massage, mobilisation, ultrasound, or LASER therapy may reduce pain and improve movement.

Improving neck mobility often improves sleep quality and reduces discomfort on waking. You can also try these neck exercises:

Senior: Neck Side Flexion Overstretch

(These videos are provided by Rehab My Patient – the best exercise prescription software for therapists to prescribe exercises www.rehabmypatient.com. If you are a patient needing advice, call Surrey Physio to book a face-to-face appoin