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.
DQH Knowledge drop: In your 20s, your skin cell turnover decreases. (Cell turnover is a key component in keeping your skin youthful.) You know what else slows down? Your collagen production. Starting in your 20s, collagen decreases by about 1 percent per year. Should you want to prevent fine lines and wrinkles, start by eliminating behaviors that contribute to premature aging. “If it’s bad for you, it’s bad for your skin,” says dermatologist Michel Somenek.
“Cigarette smoking reduces blood flow to the skin and causes premature wrinkling and a dull skin texture. Making the repeated pursed motion to inhale can also cause smoker’s lines. Alcohol and recreational drugs are toxins for the skin that damage its cellular structure and DNA,” Somenek tells us. “The faster you eliminate vices while you are young, the better chance your skin and body have to recuperate.” Also, adopting an anti-aging routine in your 20s is key. After all, the best offense is a good defense. We spoke to Somenek and experts Joshua Ross and Audrey Kunin to find out more.
Keep reading for the best anti-aging products for your 20s, according to skincare professionals.
Sunscreen
“We all know that the sun is the number one cause of skin aging and starting the prevention in your 20s is very important,” Ross says. “The majority of your sun damage won’t start to appear until you’re in your 30s, so don’t wait until you see it surface or you’ll be behind the curve. Stay ahead of it with a good-quality zinc-based sunscreen worn daily.”
Farmacy Green Defense Daily Mineral Sunscreen
An invisible sunscreen with SPF 30, plus botanical extracts meant to protect skin with tons of antioxidants. Bonus: It’s clean and fine to use under makeup.
Bareminerals Complexion Rescue™ Tinted Moisturizer Broad Spectrum SPF 30
Although we recommend you use your SPF and moisturizer separately, we also understand moments when you don’t have time or energy for that extra step. For those times, this bareMinerals moisturizer is a great thing to have on hand.
Vitamin C Serum
“A great introduction to anti-aging is to start with a vitamin C serum in your morning skincare routine,” Ross says. “It’s a powerful antioxidant that will neutralize free radicals and brighten the skin.” He adds that it’s a great way to counteract the effects of the sun’s harmful rays, which, as previously mentioned, are among the biggest causes of premature aging.
Drunk Elephant C-Firma™ Vitamin C Day Serum
The Drunk Elephant C-Firma is a lightweight serum that promises to give skin a glow by combining the brightening powers of vitamin C with ferulic acid, l-ascorbic acid, and vitamin E. The included sodium hyaluronate is meant to replace hydration loss, so you shouldn’t have to deal with any irritation.
Sunday Riley C.E.O. Rapid Flash Brightening Serum
This potent serum is jam-packed with vitamin C (15 percent, to be exact), which means it’s a potential superstar at both brightening skin and dousing it in antioxidants.
Peptides
Using peptides on your skin has many benefits, says Somenek. “The skin barrier is what defends the body against pollution, UV rays, bacteria, and toxins. It can be damaged by several everyday factors. Using topical peptides aids in building a stronger barrier,” he says. “Peptides comprise elastic fibers, which are a type of protein. These fibers help to make skin appear taut and firm. Peptides can also help repair damaged skin, relieve inflammation, and even out skin tone. Some peptides can kill acne-causing bacteria that is common in 20-somethings.”
Kunin agrees, saying, “Peptides are an excellent entry point for supporting collagen.” She recommends looking for face and eye treatments that contain these collagen-boosting powerhouses.
Charlotte Tilbury Magic Eye Rescue Cream
This Charlotte Tilbury super-emollient eye cream has a base of coconut oil and shea butter (read: it’s incredibly hydrating). Botanicals plus peptides are meant to help reduce dark circles and boost collagen, respectively.
This creamy moisturizer serves up potent collagen-boosting peptides and pycnogenol, and antioxidant-rich vitamin C. “Instead of sitting on top of the skin, peptides penetrate the outer layer so they go deep. The ‘signals’ they send tell the cells to produce elastin and collagen, which are needed for youthful-looking skin,” explains Somenek.
At-Home Peel Pads
Remember that skin cell turnover fiasco we talked about earlier? One way to help support it is by exfoliating. “Exfoliation is important to help keep skin fresh and luminous,” Kunin says. She recommends using at-home peel pads as an easy and effective way to exfoliate.
“The goal in your 20s is to fight the slowing pace of cell turnover. It is wise to use products that gently exfoliate, yet still remove oil and other impurities. Products that have Alpha Hydroxy Acids (AHA) or Beta Hydroxy Acids (BHA) are a good choice.”
According to Somenek, you should only exfoliate two to three times a week. “People of all ages are guilty of over-exfoliating and that can be too much of a good thing,” he says.
Dermadoctor Kakadu C Intensive Vitamin C Peel Pad
A few swipes of this Derma Doctor powerful peel pad promise to leave your skin glowing and smooth, thanks to the seven (yes, seven) types of chemical exfoliants, including AHA and BHA. It also contains vitamin C via Kakadu plum extract for added brightening and antioxidant protection.
KEY INGREDIENTS Kakadu plum extract is sourced from the Kakadu plum, a fruit grown in northern Australia. It contains vitamin C, which restores the skin’s natural barrier, increases collagen production, and soothes irritation.
Dr. Dennis Gross Skincare Alpha Beta® Universal Daily Peel Pads
These are the gold standard of peel pads, with a cult following and over 900 five-star reviews on Sephora. They’re easy to use and contain a blend of anti-aging exfoliating acids.
Emollient Night Cream
“In your 20s, you need to start upping the hydration in your skincare routine. You may have been cautious of over-moisturizing because of acne in your teens, but as you enter your 20s, your skin transitions and becomes drier,” Ross says. “I recommend an emollient night cream added into your evening skincare regimen.”
“Twenty-somethings need to make sure that they are not using creams that will clog their pores and cause excess oil production,” says Somenek. Opt for non-comedogenic products.
Cerave Skin Renewing Night Cream
One great choice is the CeraVe Skin Renewing Night Cream, which is a non-comedogenic night cream that leaves skin soft and glowy. It combines the moisturizing powers of ceramides and hyaluronic acid.
RoC Retinol Correxion Max Hydration Creme
“The best night cream ingredients contain retinol, benzoyl peroxide, and/or salicylic acid or hyaluronic acid. The goal is to moisturize, yet remove excess oil,” says Somenek. This Roc Retinol Correxion cream fits the bill as it contains both hyaluronic acid and retinol so it promises to moisturize while also being non-comedogenic.
