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How to Choose the Right Pillow for Neck Pain
February 25, 2025
You woke up with a stiff neck — again. Maybe you slept in a weird position, or maybe it’s time to take a closer look at your pillow.
Picking the right pillow can make all the difference when it comes to neck pain, but how do you know which one is best for you?
We asked Brendan McGreevy, DPT, physical therapist with Hartford HealthCare Rehabilitation Network, to explain how to find the perfect pillow for a good night’s sleep.
Alignment is the goal.
The most important role of a pillow is to keep your cervical spine in alignment.
“A pillow’s primary function is to support the natural alignment of the cervical spine,” he explains. “An appropriate pillow helps maintain a neutral spine, reducing strain on the neck and surrounding muscles. Poor alignment during sleep can lead to discomfort, stiffness or long-term issues in the neck and back.”
If you already experience neck or back pain, choosing the right pillow becomes even more crucial. The right support can help ease discomfort—or even make it disappear altogether.
“For someone with neck or back pain, proper support during sleep can reduce pressure on sensitive areas and alleviate symptoms,” he says. “A poorly chosen pillow can worsen pain by forcing the spine into unnatural positions and slowing recovery.”
> Related: Tired of Waking Up With Neck or Back Pain? Try These 5 Tips
Choosing the right pillow for your sleep style.
Do you sleep on your back, side or stomach? Your sleep position plays a major role in determining the best pillow for you, says McGreevy. Here’s how to choose the right support.
- Back sleepers: A medium-loft or contoured memory foam pillow is ideal for supporting the natural curve of your neck while keeping your spine aligned.
- Side sleepers: A firmer, thicker pillow helps keep your head and neck in line with your spine. Try adding a body pillow to support the hips and reduce low back strain.
- Stomach sleepers: A thin, low-loft pillow — or no pillow at all — is best for minimizing neck strain. But since this position isn’t ideal for spine health in general, McGreevy suggests trying to shift to a different posture if possible.
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3 pillows to avoid.
While some pillows make for better sleep, others are simply bad choices overall. McGreevy suggests avoiding:
- Overly soft or thick pillows. These push the head forward or to one side, creating strain on the neck and spine.
- Extremely thin pillows. While stomach sleepers may benefit from a lower loft, pillows that are too thin often fail to provide enough support—especially for side sleepers.
- Pillows that lose their shape quickly. If your pillow constantly needs fluffing or goes flat overnight, it’s not offering the support your spine needs and may contribute to long-term discomfort.
Rise and stretch.
Choosing the right pillow is key, but making sure to stretch your neck and shoulders before bed and when you wake up can do also help ease your stiffness and improve mobility.
“Pairing these stretches, with proper sleep, can significantly reduce neck and back pain,” McGreevy says.
Before bed:
- Child pose: Kneel and sit back on your feet, with your arms outstretched and head resting on the floor.
- Cat-cow: While on all fours, arch your spine down then round it up towards the sky, alternating back and forth.
- Supine twist: Lie on your back and bring both knees to the side while leaving your opposing arm on the ground.
When you wake up:
- Seated forward bend: Sit on the ground with your legs straight out in front of you, bend at the waist and reach your hands toward your feet.
- Modified cobra: Lie on your stomach, lift your torso up with your arms, arch your head up and back, and hold for a few seconds.
If the right pillow and stretching don’t bring relief, talk to your provider about physical therapy or other treatment options.