Say Goodbye to Your Sore Neck With the Best Type of Pillows for Neck Pain

Read this to know the best type of pillows for neck pain and how to choose one for your specific needs. Plus, info on neck pain and how the right pillow helps.

Have you got a sore neck? Ouch! You’re not alone. We know how painful that can get. Neck pain affects 10% to 20% of adults, according to Cleveland Clinic⁽¹⁾.

Dealing with neck pain can be incredibly annoying and debilitating. The reasons behind neck pain vary, whether it stems from bad posture or muscle strain. But one thing’s for sure: the discomfort it brings can seriously impact your well-being and day-to-day life.

Of all sleep products, the right pillow could be your answer. In some cases, it acts as a preventive measure. The correct pillow also brings relief through comfort and adequate neck support.

Key Takeaways

• Neck pain occurs in or around the spine that’s under your head. This common ailment results from sleeping on your stomach or tummy, muscle tension, injuries and degenerative conditions like osteoarthritis.

• The best pillow for neck pain helps by supporting your neck and keeping your spine aligned. It should keep your neck in a neutral position and prevent your neck from leaning too far forward or backward.

• There are several types of pillows for neck pain. Choose from orthopedic pillows, memory foam pillows, latex pillows or pillows filled with water.

• Choosing the correct pillow for neck pain involves experimentation. Think about your sleeping posture, pillow materials, firmness, and loft and of course, any allergies. Consider, too, personal preferences like breathability and comfort.

• It’s essential to clean and maintain your pillow properly to extend its lifespan and keep it dirt and allergen-free.

What Causes Neck Pain?

Besides using the wrong pillow, several factors contribute to neck pain. These include poor sleeping posture, muscle tension, an injury and degenerative health issues. In this section, let’s examine each.

Poor Sleeping Posture

Yep. Your sleeping position can put more strain on your neck.

Stomach sleeping (the prone position) involves turning your neck to one side for long periods., which can lead to muscle strain. The result? A sore and stiff neck.

According to Healthline: “Tummy sleeping can also put a strain on your back, especially if you sleep on a mattress without a lot of support. This can cause your belly to sink into the bed, which can put stress and pressure on your spine and the muscles in your back.⁽²⁾”

Muscle Tension

Neck pain or tension results from neck muscles that cannot relax. Soreness, muscle spasms and headaches characterize it. Factors that contribute to neck tension include joint problems and nerve inflammation.

Medical News Today explains: “Muscle tension occurs when a muscle stays contracted despite receiving signals from the brain that tell it to relax. If a muscle remains contracted for too long, it can cause pain.⁽³⁾”

Injuries and Trauma

Injuries from accidents, falls, or playing sports can also lead to neck pain.

Dignity Health says, “Trauma, such as from a broken neck, neck sprain, or whiplash, is the most common cause of neck injury. Car and other motor vehicle accidents, falls, and sports-related impact are examples of trauma. They may cause soft tissue injuries to the neck muscles, or fractures of the spine.⁽⁴⁾”

Degenerative Diseases

Neck pain is linked to degenerative conditions. When neck pain persists over time, it may be caused by osteoarthritis, rheumatoid arthritis, or cervical disc herniation.

Beacon Orthopaedics & Sports Medicine says, “Those over 50 years old are most likely to experience degenerative diseases. Sufferers of cervical disc herniation can be as young as 40 though.⁽⁵⁾”

Tackling the underlying issues of neck pain is essential. However, choosing the perfect pillow can significantly reduce and prevent neck pain. Let’s examine why in the next section.

Why Is Choosing the Right Pillow for Neck Pain Important?

Yes, your pillow is that soft cloud to rest your head while you sleep. But more than being fluffy, did you know it’s vital for keeping your spine aligned and supporting your neck?

Your neck should remain in a neutral position, tilting neither too far forward nor backward. The correct pillow can help maintain this alignment, easing tension in your neck muscles and preventing pain.

Meanwhile, the wrong pillow can worsen or create new neck problems. A poorly suited pillow can result in muscle strain, pinched nerves, and general discomfort by forcing your neck into awkward angles.

That’s why it’s super important to know the best pillows for neck pain and how each type addresses specific neck pain concerns.

What Are the Different Types of Pillows for Neck Pain?

Finding the right pillow for neck pain isn't a one-size-fits-all solution. Different pillows come with their own sets of advantages and disadvantages. So, it’s best to know each type. And have an understanding of what your preferences are based on your needs.

Let’s run through some of the most common pillow recommendations for neck pain:

Orthopedic Pillow: Worth the Hype?

An orthopedic pillow is crafted to align your body correctly while you sleep. It’s shaped following orthopedic principles to guarantee proper positioning and support for certain parts of your body.

Typically, orthopedic pillows include an elevated section or a central hollow to hold the head and neck. This alleviates pressure and prevents improper alignment.

Pros:

• Crafted specifically to correct positioning for neck pain relief

• Promotes proper spinal alignment

• Comes in different shapes and sizes

Cons:

• Tends to run pricier than traditional pillows

• Takes time to adjust to the unique shape

• Not suitable for all sleeping positions

A popular choice is the Adjustable Contour Pillow by SpineAlign. This orthopedic pillow has a unique contoured shape designed to cradle the neck while ensuring correct spinal alignment. It comes in different sizes and firmness levels and caters to different sleeping positions.

Memory Foam Pillow: Pros and Cons

Memory foam is made from polyurethane, a plastic that’s typically used in couches, beds, and insulation materials. It’s able to mold where pressure is applied and then revert to its initial form once pressure is released.

Pillows made from memory foam contour to your body shape, providing extra support for your head and neck. It’ll also help maintain the correct spinal alignment and ease the strain on pressure points.

Pros:

• Conforms to the shape of your head and neck

• Provides pressure point relief

• Helps promote correct spinal alignment

• Durable and long-lasting

Cons:

• May trap heat, causing discomfort for some sleepers

• May contain Volatile Organic Compounds (VOC), which results in a temporary bad odor (also known as off-gassing)

• Doesn’t promote correct spinal alignment and offer pressure point relief as much as an orthopedic pillow

A crowd favorite is the TEMPUR-Neck™ Pillow made from the brand’s proprietary memory foam known as TEMPUR-Material™. This memory foam pillow is crafted to provide optimal neck support and alignment. Its contoured shape ensures your neck maintains its natural curve, alleviating strain and discomfort.

Water Pillow: An Innovative Solution for Neck Pain

This type of pillow is unique because, unlike regular pillows stuffed with cotton or foam, it’s filled with water. A water pillow responds to your movements, keeping your neck and spine aligned all night long.

Pros:

• Promotes neck and spinal alignment

• Stays put throughout the night due to the weight

• Adjustable water levels to suit your sleeping position

Cons:

• It isn’t moldable

• Can be heavy and difficult to move around

• Potential for leaks if not properly maintained

The Water Pillow by Mediflow has a unique water-based design that lets  you adjust the water level for personalized support and firmness. It’s ideal for any sleeping position and comes highly recommended by experts.

Latex Pillows: Natural Support for Your Neck

Pillows made from natural or synthetic latex are known for their durability and responsiveness. They deliver a mix of support and contouring, making them a favorite of those who suffer from neck pain.

A latex pillow is also hypoallergenic and resistant to molds. It’s also temperature regulating, keeping you cool during hot nights.

Pros:

• Provides excellent support and contouring

• Naturally resistant to dust mites and mold

• Durable and long-lasting

Cons:

• Tend to run pricier than other pillow types

• May have an initial odor (off-gassing)

• Not suitable for those with latex allergies

The 100% Talalay Latex Pillow for Neck Pain has different firmness and sizing options. It’s ideal for any sleep position. Claims to fame are that it's designed specifically for neck pain with a soft yet supportive feel. It also has a perforated surface to keep you cool.

How Do I Choose the Best Pillow for My Specific Needs?

It’s not easy taking your pick from all the pillow types, we know. To help you make an informed choice, here are some factors to consider when choosing the best type of pillow for neck pain:

Consider Your Sleeping Position

Your preferred sleeping posture — whether on your side, back, or stomach — should play a major role in your pillow choice. Make sure to pick one designed for your sleeping position. Otherwise, it won’t do its job of alleviating neck pain.

For instance, if you sleep on your side, Harvard Health Publishing says “Avoid using too high or stiff a pillow, which keeps the neck flexed overnight and can result in morning pain and stiffness.” And “If you sleep on your side, keep your spine straight by using a pillow that is higher under your neck than your head.⁽⁶⁾”

Meanwhile, if you’re a back sleeper, a pillow made from memory foam or latex is your best bet. The Premier Spine Institute recommends “choosing a pillow that molds to your head and neck so that your neck is adequately supported. Memory foam pillows or water pillows are good choices. They keep their shape but adjust to your body’s structure.⁽⁷⁾”

If you sleep on your stomach, a thin pillow or one with a low loft is ideal. Another option is to place another thin pillow under your abdomen to ease stress on your back. You may even want to consider foregoing a pillow altogether.

But what if you need to sleep upright while traveling or on your desk at work?

For travel, pick one has a horseshoe shape like Manta Travel Pillow. It’ll give your neck adequate support. It can be configured 4-different ways, including one that prevents your neck from tilting too forward.

Sleeping on your desk can put strain your neck, to say the least. Pick a nap pillow that was designed specifically for sleeping on your desk. Why not consider Manta Nap Arc? Its unique arc design provides an ergonomic and stable surface while providing exceptional support for your head and neck.

Choose Based on Pillow Material

Think about the material of the pillow and what it can do for you.

Memory foam and latex pillows are great for conforming to your head and providing support. On the other hand, an orthepedic pillow corrects your position to give you targeted relief. If you're looking for something that you can adjust and won’t shift as you sleep, pick a water pillow.

Firmness and Loft

The firmness and height of a pillow play a crucial role in easing neck pain. If a pillow is either too firm or soft, it can result in improper alignment and discomfort.

Try out various pillow heights to find one that best complements the natural curve of your neck.

CNN says Sue Gordon, a research professor who has studied pillow types “recommends laying on a pillow for at least 15 minutes to try it out. That’s the time it takes for the body to fully settle so you’ll know whether or not the pillow is right for you.⁽⁸⁾”

Allergies and Sensitivities

It goes without saying (but we will anyway), always know what materials your pillow uses. If you're prone to allergies choose a hypoallergenic pillow. As we mentioned earlier latex is naturally hypoallergenic and resistant to mold and mildew.

When it comes to choosing the best type of pillow for neck pain, It’s true that that expert advice is helpful. However, you should also factor in  your personal preferences. Think about how well the pillow regulates temperature or how breathable and comfortable it is before taking the plunge.

Also, finding your ideal pillow for neck pain will likely require experimentation. Keep the factors we listed above in mind and test your choices until you land the pillow that suits you best.

How Do I Maintain My Neck Pillow for Longevity and Hygiene?

Okay, so now you know how to choose your pillow for neck pain. It’s time we move on to proper care and maintenance so it lasts. Remember, too, that any pillow comes in direct contact with your skin. That’s why it’s important to keep it clean.

Here are some tips to help you out:

• Invest in Pillow Protectors: High-quality protectors encase your pillow, keeping it free of dirt, sweat, and other contaminants. Not only will this extend the life of your pillow but keep your sleeping area clean and hygienic.

• Fluff and Rotate Your Pillow Regularly: Give your pillow a good fluff and spin every now and then. Doing so helps it keep its shape and prevents permanent indentations and lumps from forming. An exception here is the water pillow.

• Follow the Appropriate Cleaning Instructions: Always check the manufacturer’s cleaning guidelines. Certain pillows are machine washable while others might need spot cleaning or professional dry cleaning. As we mentioned earlier, keeping your pillow clean eliminates dirt, oil, allergens, dust mites and other irritants.

• Replace When Necessary: Even with the best care, fact is pillows don't last forever. Expect to replace your pillow every year or two or earlier if it starts to look worn out or loses its ability to support your head and neck.

Stick to these guidelines to ensure your neck pain pillow delivers on support and comfort. Proper pillow care and maintenance helps you get deep and restful zzzs, plus a pain-free awakening.

Conclusion: Finding Relief with the Right Pillow for Neck Pain

Dealing with a sore neck consistently can seriously affect your day-to-day. But as this article suggests the best type of pillows for neck pain could be your solution to ease discomfort and get a good night's sleep.

Choosing the right pillow requires experimentation. Besides personal preferences, research and advice from your healthcare provider count. Remember to think about aspects such as your sleep position, pillow material and of course firmness, and loft when deciding.

Say goodbye to a sore neck and hello to better sleep and waking up pain-free!

Sources:  

(1) “Neck Pain." Cleveland Clinic, my.clevelandclinic.org/health/symptoms/21179-neck-pain. Accessed 21 June 2024.

(2) “Why Are You Waking Up with Neck Pain, and What Can You Do About It?” Healthline, www.healthline.com/health/neck-pain/waking-up-with-neck-pain. Accessed 21 June 2024.

(3) “What to know about neck tension.” Medical News Today, www.medicalnewstoday.com/articles/326670. Accessed 21 June 2024.

(4) “Common neck injuries and conditions.” Dignity Health, www.dignityhealth.org/conditions-and-treatments/orthopedics/common-neck-injuries-and-conditions. Accessed 20 June 2024.

(5) “3 Degenerative Conditions That Cause Neck Pain.” Beacon Orthopaedics & Sports Medicine, www.beaconortho.com/blog/3-degenerative-conditions-that-cause-neck-pain/. Accessed 21 June 2024.

(6) “Say ‘good night’ to neck pain.” Harvard Health Publishing, www.health.harvard.edu/pain/say-good-night-to-neck-pain. Accessed 20 June 2024.

(7) “5 Tips For Choosing The Best Pillow For Your Neck.” Premier Spine Institute, premierspineinstitute.com/5-tips-for-choosing-the-best-pillow-for-your-neck/. Accessed 24 June 2024.

(8) “The best pillows for side sleepers in 2024, tried and tested.” CNN, edition.cnn.com/cnn-underscored/reviews/best-pillow-for-side-sleepers. Accessed 24 June 2024.

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