Best pillow for neck pain: how to choose the right one
The best pillow for neck pain is one that keeps your head level with your spine in the position you actually sleep in. For most people that means a medium-firm pillow rather than a very soft or very hard one, with the height matched to their sleep position: higher for side sleepers, medium for back sleepers and low for stomach sleepers. A contoured memory foam pillow suits many people with a stiff neck because it supports the curve of the neck as well as the head. Fill, height and your mattress all affect the result, so it pays to check each one.
Hard or soft pillow for neck pain?
Neither extreme works well for most people. A pillow that is too soft lets your head sink until your neck bends down towards the mattress (a feather pillow that has gone flat in the middle does exactly this by about 3am). A pillow that is too hard props your head up at an angle, so the muscles on one side of your neck stay stretched all night.
Medium-firm is the sensible starting point. Firmness also changes the height you end up with: a firm pillow keeps most of its height under the weight of your head, while a soft one of the same size ends up much lower once you lie on it. When comparing pillows in a shop, press down in the middle and see how much is left.
Start with your sleep position
How you sleep decides how big a gap the pillow has to fill.
- Side sleepers have the largest gap, between the ear and the outside of the shoulder. They usually need a firmer, higher pillow, and someone with broad shoulders needs more height than a slim person.
- Back sleepers need less height. The aim is to support the hollow behind the neck without pushing the chin towards the chest, which is why a pillow with a raised neck edge often suits them.
- Stomach sleepers need the thinnest pillow of all, or none under the head. Lying face down means your head is turned to one side for hours, which is hard on a sore neck, so it is worth trying to train yourself onto your side.
If you change position through the night, look for a medium height and a material that adjusts as you move, rather than a pillow built for one position only.
Get the height right
Pillow height, often called loft, is the measurement that matters most and the one shops say least about. As a rough guide:
| Loft | Height under your head | Usually suits |
|---|---|---|
| Low | Under 8 cm (3 in) | Stomach sleepers, petite back sleepers |
| Medium | 8 to 13 cm (3 to 5 in) | Back sleepers, slimmer side sleepers |
| High | Over 13 cm (5 in) | Side sleepers with broader shoulders |
These figures are the height with a head resting on the pillow, not the height on the shelf. To check your current pillow, lie in your normal position and ask someone to take a photo from the side. Your neck should look level, not bent up towards the ceiling or sagging towards the mattress.
Pillow fills compared
| Fill | Feel | Good for | Downsides |
|---|---|---|---|
| Solid memory foam | Sinks slowly, holds its shape | Steady support, contoured designs | Can feel warm; slow to respond when you turn |
| Shredded memory foam | Softer, mouldable | Adjusting height by removing fill | Can clump and needs plumping |
| Latex | Springy and quick to respond | Combination sleepers who find memory foam sluggish | Heavier, often costs more |
| Feather and down | Soft and squashy | Stomach sleepers who need little height | Flattens during the night; little neck support |
| Hollowfibre | Soft to medium | Tight budgets, people avoiding feathers | Tends to lose height sooner than foam |
| Buckwheat | Firm, can be shaped by hand | People who like a firm, cool pillow | Rustles, heavy, takes getting used to |
Hollowfibre is what most supermarket pillows contain. It is fine for a guest bed, but if you wake with a stiff neck it is often the first thing to replace.
Is a contoured pillow worth it?
A contoured (or cervical) pillow has a wave shape: a lower dip for the head and a raised roll for the neck. On your back, the roll fills the hollow behind your neck. On your side, the higher edge fills the space above your shoulder. These pillows suit people with recurring stiffness who sleep mostly on their back or side and want the same shape every night with no plumping.
There is an adjustment period. The first few nights can feel odd if you are used to a soft pillow, and people who like to scrunch a pillow up under their arm usually find a shaped foam block frustrating.
Your mattress changes the answer
On a soft or sagging mattress your shoulder sinks further in, so the gap your pillow has to fill shrinks and you may need a lower pillow than the table suggests. On a firm mattress you sit higher and need more height. That is why a pillow that felt fine for years can start causing trouble after a new mattress, or as an old one softens.
If the mattress is the problem, a topper costs far less than replacing it. The DreamAlign Firm Mattress Topper is the option if you want a firmer surface, and the DreamAlign Side Sleeper Mattress Topper is designed for people who sleep on their side. Change one thing at a time so you can tell what made the difference.
Where the Dosaze pillow fits, and where it doesn't
The Dosaze Contoured Orthopaedic Pillow is a contoured memory foam pillow shaped to cradle the natural curve of the neck and support spinal alignment while you sleep. It works for back, side and stomach sleepers. The cover is a naturally cooling, anti-microbial fabric and comes off for washing, which helps if memory foam usually makes you warm. The foam is CertiPUR-US certified, and the pillow ships locally within the UK.
It is a good match if you sleep mostly on your back or side, want firm, consistent support, and have found that ordinary pillows flatten too quickly.
It is less suited to you if you want to fine-tune the height by adding or removing fill (shredded foam or buckwheat does that better), if you dislike the slow sink of memory foam, or if you only feel comfortable with an almost flat pillow. And no pillow will put right neck pain caused by an injury or a medical condition.
Give it a few weeks, then keep an eye on it
Your neck has adapted to your old pillow, so a new one can feel strange. Allow two to three weeks before deciding. Stiffness that eases by mid-morning and lessens week by week suggests you are adjusting; pain that gets worse points to the wrong height or firmness.
Most pillows need replacing every 18 months to two years, or sooner if they look flat or lumpy. For fibre and feather pillows, fold the pillow in half and let go: if it doesn't spring back, it is finished. Foam loses support more gradually, so look for a permanent dip where your head lies.
See your GP or a physiotherapist if neck pain lasts more than a few weeks, follows an injury, or comes with numbness, tingling or weakness in your arms.
Frequently asked questions
Is a memory foam pillow good for neck pain?
Memory foam suits many people with neck pain because it moulds to the head and neck and keeps its height through the night. Solid foam gives the steadiest support, which is why most contoured pillows use it. The downsides are that it can feel warm and responds slowly when you turn over, so a breathable, removable cover helps.
Should I sleep with one pillow or two if I have neck pain?
One pillow of the right height is usually better than two stacked together. Two pillows often push the head forward or up at an angle, especially for back sleepers. If one pillow feels too low, look for a higher or firmer pillow rather than adding a second.
Can the wrong pillow cause neck pain?
Yes. A pillow that is too high, too low or has gone flat can hold your neck at an angle for hours, and many people notice stiffness first thing in the morning as a result. If the stiffness eases once you have been up for a while, your pillow or mattress is a likely cause. Pain that persists or follows an injury should be checked by your GP or a physiotherapist.
How high should a pillow be for a side sleeper with neck pain?
Side sleepers usually need a high pillow, often over 13 cm (5 in) under the head, so that the gap between ear and shoulder is filled. People with narrow shoulders or a soft mattress may need less. The test is whether your head stays level with your spine when you lie on your side.
