My Favorite Pillows for Pain-Free Sleep

Let’s talk about pillows. My clients are constantly asking me, “What pillow should I use?” or “Could my pillow be causing my neck pain?”

The short answer is, yes! It’s definitely possible. Even if it’s not the main source of your pain, your pillow could be a contributing factor. 

What you do during the day feeds into your body at rest, a good pillow can give you proper support so you can get proper rest. The best news is that it’s relatively easy to change your pillow until you find one that works for you. Keep in mind that everyone is different, so the pillow that works for your partner or friend may not work for your body and sleep position, but I can suggest a good starting point for your perfect pillow search. 

Side Sleepers

For my fellow side sleepers, it’s important that your pillow supports the space between your head and your shoulder. Your neck, or cervical spine, should be in a straight and natural horizontal line while laying on your pillow.  Pillows that are too flat or too large can cause significant discomfort. Personally, I prefer a contour pillow. I use this one, but again, different people prefer different pillows. 

Bonus tip: when ordering pillows online, be sure to check the reviews. Some of them can arrive with a chemical smell which isn’t great for promoting restful sleep. 

Back Sleepers

For those of you that sleep on your back, your pillow should support the natural curve of your neck with plenty of support under your head and shoulders. Your pillow height should be lower than if you were a side sleeper to avoid forcing your head too far forward. Again, pillow height matters. If your pillow is too high it could cause strain on your neck. 

Stomach Sleepers 

Sleeping on your stomach is actually really bad for your back and neck. I advise my clients to avoid sleeping on their stomach, but I understand we can’t always control how we sleep. So, if you’re a stomach sleeper, try a pillow that is mostly flat or try resting your head directly on the mattress. This will ensure that the neck isn’t strained and the spine is relatively in line. You could also place pillows underneath your pelvis to help create less extension in the lower back.

Combination Sleepers

Most of us are combination sleepers. We may start the night on our sides and end up on our backs, or vice versa. If you know you’re a combination sleeper, take both the side sleeper and back sleeper tips into consideration. Find a pillow that has both higher areas for side sleeper and lower areas for back sleeping. That way, you get the best of both worlds and avoid painful mornings. 

Bonus tip: While having the proper pillow is important to ensure a good night’s sleep, you should also consider your mattress. If you have an older mattress, it may be time for an upgrade. Here is a list of top mattress brands for pain-free sleep. I currently have a Saatva soft. Keep in mind your body temperature and how much you weigh places a role in which bed you pick.

Have you tried it all and are still struggling to get good, quality sleep? What you do throughout your day really affects your body while you sleep. As much as I’d like to say a pillow change can solve all of your problems, that’s not always the case! So, if you’re interested in talking with a pain and movement specialist, let’s chat! I’d love to help you out. Click here to contact me about one-on-one sleep support.