The 5 Best Pillows for Neck Pain Relief and Better Rest in 2023, According to Experts
If you value quality sleep, there’s nothing worse than an all-nighter or persistent pain the next day. Neck pain, in particular, can be difficult to treat. In some cases, the best pillow can help relieve neck pain.
If you sit uncomfortably at a desk all day, hunched over a screen, it’s understandable that your neck might hurt. Luckily, a neck pillow can help you maintain the right posture while you sleep so that the problem doesn’t get worse as the night progresses.
For pain that you don’t have to worry about, a neck pillow is a perfect and reasonable choice for relieving upper body pain. However, neck pain is sometimes a more serious issue that may require a visit to the doctor. “If the pain rating is 5 out of 10 or above, you should see a physical therapist or doctor. Even if your pain is due to an injury, you should see a doctor right away.”
What should I look for in a pillow for neck pain?
The most important thing when buying the best pillow is your overall comfort. Here are some other factors you can consider.
Strength
The firmness you should choose depends on the type of sleeper you are. Firm pillows generally offer better support for side and stomach sleepers. William Hatten, a chiropractor and owner of Hatten Family Chiropractic in Washington, D.C., doesn’t recommend particularly soft pillows, such as down. “They don’t provide any support,” he says.
Loft
Luckily, most of the pillows on this list are adjustable in height, but height may be a determining factor in whether or not you experience neck pain. “You want your neck to be straight (when sleeping),” Hatten says. If your
neck isn’t aligned with your spine when you sleep, and the height of the pillow is too high when you lie on the mattress and pillow, you may experience neck pain.
If you sleep on your back, the thinner the pillow, the better, Hatten says. When you sleep on your back, your body is aligned with the mattress.
If you sleep on your side, the width of your pillow should be enough to fill the gap between your shoulders and ears when you lie down.
If you sleep on your stomach, a “medium-thick” pillow is ideal, Hatten suggests, adding that this pillow size allows your neck to stay straight.
Form
A memory foam pillow with a typical shape is the best choice for sleeping, Hatten says. However, if you suffer from specific neck issues or want to target a specific area of your body or neck, specially shaped pillows are worth considering. If this area is prone to pain, a cervical pillow (with indentations that fit your neck) is ideal for targeting that area. Other items that wrap directly around the neck, such as some of the options on this list, such as the Calm Comfort, can help relieve existing pain. Hatten also recommends side and stomach sleeping so that the body doesn’t “get out of shape” while sleeping and cause neck pain.
5 Best Pillows for Neck Pain Relief
1. Purple Harmony Pillow
We use the Purple Harmony ourselves. “[It’s] the best pillow on the market,” he says. It’s available in three sizes, so you can choose the one that works best for you.
The pillow feels like a version of a mattress. It’s bouncy and won’t flatten. It’s a little pricey, but your neck will definitely appreciate the luxury.
2. Epabo Contour Memory Foam Pillow
Pillows like this Contour Memory Foam Pillow are popular with experts, including Dr. Victor Romano, author
Another bonus: Most contour pillows have a special ergonomic design that treats your neck like a queen. This soft bed features a shallow center depression that supports the cervical spine and gently hugs your neck for deep, pain-free sleep. 3. UTTU Sandwich Pillow
Neck-contouring pillows like this one are favored by experts because “when you sleep on your back, your neck rests on the side that’s not too high, and when you sleep on your side, your neck rests on the side that’s higher,” says Dr. Neel Anand, professor of orthopedics and director of spinal trauma at Cedars-Sinai Spine Center in Los Angeles.
4. Bluewave Bedding Ultra-Thin Gel Memory Foam Pillow
Think about your daily habits—especially your texting habits. If you’re a tech junkie, avoid pillows that tilt your head forward when you sleep on your back, or pillows that cause your head to tilt dramatically to one side when you lie on your side. This can exacerbate “tech neck,” the neck pain you might feel from staring down at a device all day.
Repair? This stylish memory foam option keeps your neck and spine in good alignment.
5. Coop Home Goods Premium Adjustable Memory Foam Pillow
If you change positions and sides while sleeping, you should avoid contour pillows, which can actually cause more neck pain because you won’t stay in the position they’re supposed to support you.
Instead, choose an adjustable pillow, like this one from Coop Home Goods. So you can adjust the amount of memory foam fill as needed.
Which pillow is best for neck pain relief?
Experts say there are a few things you should keep in mind when deciding to buy a new pillow for neck pain relief.
It’s all about comfort. In short, you want to find a pillow that makes you feel comfortable, which will lead to better sleep and help you avoid neck pain altogether. Finding the most comfortable pillow that works best for your body can be a trial-and-error process, says Dr. Fisher. So you may have to try a few before you find the perfect pillow.
Pay attention to temperature control. Did you know that a cool environment is actually better for getting some shut-eye than a hot one? So you should consider a temperature-regulating pillow, says Dr. Haskalovich,
which is usually made up of a gel-like matrix that keeps you cool and comfortable while you sleep.
Materials are crucial. Dr. Hascalovici generally recommends two types of pillow materials: memory foam and down. Memory foam pillows are commonly used for sitting and sleeping. They have a soft texture and can provide support by filling the gaps created by the body, thereby aligning the spine,” explains Dr. Hascalovici. Down pillows, on the other hand, are made of feathers and offer varying degrees of support depending on the filling.
Can a taller pillow relieve neck pain?
Before deciding on the height of your pillow, consider your sleeping habits. When you sleep, your head, neck, and spine should ultimately form a straight line.
If you sleep primarily on your back, a thinner pillow may be best for keeping your neck and spine aligned, Hatten says. However, side and stomach sleepers may benefit from a taller pillow, especially if you notice gaps between your neck, shoulders, and spine when you lie on your mattress.
