If you’re dealing with neck pain, getting quality sleep is essential for recovery. However, the wrong pillow can cause or worsen neck issues by putting your spine out of alignment. At iMotion Physical Therapy, we often get asked for advice on choosing the correct pillow to reduce neck pain. Here are some tips from our physical therapists:
Pillow Loft for Different Sleep Positions
The ideal pillow loft (thickness) varies based on your preferred sleep position. Back sleepers need a thinner pillow around 4 inches thick to keep the neck level. Side sleepers require a higher loft around 6 inches to fill the space between the neck and mattress. Stomach sleepers should use an ultra-thin or no pillow to prevent excessive neck arching.
Memory Foam for Neck Support
Memory foam pillows mold to the natural curvature of your neck, providing customized support. The foam fills in the space under your neck while allowing your head to sink in slightly. This helps take pressure off sensitive neck joints and muscles. Look for memory foam pillows with a contoured ridge down the center to cradle your neck.
Adjust for Your Mattress
The firmness of your mattress plays a role too. Very firm mattresses require higher loft pillows while softer mattresses need lower loft pillows to keep your neck and spine aligned. If you have an older mattress that has softened over time, you may need to size up your pillow.
Water Pillow for Neck Pain Relief
Those with herniated discs or arthritis in the neck may benefit from a water pillow. These allow you to adjust the firmness and loft by adding or removing water from the interior reservoir. The malleable water filling molds perfectly to your neck’s shape, relieving pressure points.
No Pillow May Be Best for Some
In some cases, sleeping without a pillow can provide the most neutral spine position. This applies mainly to stomach sleepers and those with severe degenerative disc issues. Going pillowless allows the neck to rest flat without any bending.
Don’t Ignore Persistent Neck Pain
If you continue to experience chronic neck pain and poor sleep quality despite using the correct pillow, make an appointment at iMotion Physical Therapy. Our therapists can evaluate your condition and recommend specific therapeutic exercises, stretches, and treatments to provide lasting relief from neck pain.
Having the right pillow is a simple yet crucial step toward better spinal alignment and improved sleep comfort. Follow iMotion Physical Therapy’s guidelines to find your ideal pillow match.
