Choosing the Right Sleeping Pillow for Better Sleep and Pain Relief

Are You Waking Up in Pain? Your Pillow Could Be to Blame.

Sleep is meant to be restorative—but if you’re waking up with a stiff neck, sore shoulders, or a headache, the culprit might be right under your head: your sleeping pillow.

At Emery Physical Therapy, many of our patients don’t realize that their pillow and sleep posture play a big role in their recovery. The wrong pillow can worsen pain, disrupt sleep, and even contribute to long-term issues in your neck, shoulders, and spine.

In this blog, we’ll show you how to choose the right pillow to improve your sleep quality and promote pain relief—so you wake up feeling refreshed, not restricted.

Why Your Pillow Matters More Than You Think

Your pillow isn’t just for comfort—it’s there to support your cervical spine (your neck) while you sleep. When your head is too high, too low, or tilted at an awkward angle for hours, your muscles and joints stay in poor alignment all night. Over time, that leads to:

• Neck and shoulder pain

• Headaches or migraines

• Numbness or tingling in arms

• Poor posture

• Interrupted sleep

Choosing the right sleeping pillow can help keep your spine in neutral alignment and reduce pressure on muscles and joints.

How to Choose the Right Pillow (Based on Your Sleep Position)

Everyone has different needs based on how they sleep. Here's a breakdown to help you find the perfect pillow based on your preferred sleep posture.

1. Back Sleepers

Goal: Keep your head in line with your spine and support the natural curve of your neck.

Look for:

• A medium-loft pillow (not too thick or thin)

• Cervical pillows or contoured memory foam for neck support

• Optional: A small pillow under the knees to reduce pressure on your lower back

Avoid:

• Overly thick pillows that push your head forward

2. Side Sleepers

Goal: Fill the space between your head and shoulder without tilting your neck.

Look for:

• A firm, high-loft pillow that maintains neck alignment

• Memory foam, latex, or adjustable fill that holds its shape

• A body pillow to support shoulders, hips, and prevent twisting

Avoid:

• Flat or sagging pillows that allow your head to dip too low

3. Stomach Sleepers (Not recommended if you have neck pain)

Goal: Minimize head rotation and stress on the lower back.

Look for:

• A soft, low-loft pillow or no pillow at all

• A thin pillow under the pelvis to reduce lumbar strain

Avoid:

• Thick or firm pillows that crank your head to the side

Bonus Tip: Consider Your Pain Points

If you’re already experiencing pain, here’s how a pillow can help:

Neck Pain

Use a cervical pillow that cradles your neck and keeps your spine neutral.

Shoulder Pain

A contoured side sleeper pillow with cutouts for the shoulder can reduce pressure and keep the arm in a more natural position.

Headaches or Migraines

Poor neck alignment during sleep can trigger tension-type headaches. A supportive pillow can reduce this risk.

Pillow Hygiene and Replacement

Even the best pillow doesn’t last forever. Over time, pillows lose support and collect allergens, sweat, and dust mites.

Replace your pillow every 18–24 months, or sooner if:

• You wake up with neck pain

• Your pillow feels lumpy or flat

• You have allergies that flare up at night

Physical Therapist-Approved Pillow Brands

While we don't endorse one brand, here are some popular, PT-approved pillow types to explore:

• Tempur-Pedic Neck Pillow – Great for back and side sleepers

• Core Products Tri-Core Cervical Pillow – Offers firm support with a unique shape

• Coop Home Goods Adjustable Pillow – Customizable fill to fit your needs

• Sleep Number ComfortFit – Blends memory foam and down alternative

When to See a Physical Therapist

If your neck or shoulder pain persists despite adjusting your pillow or sleep position, it may be time to visit Emery Physical Therapy. We’ll assess your posture, mobility, and sleep ergonomics to create a personalized plan for lasting pain relief.

Sleep Smarter, Not Harder

Don’t underestimate the power of a good pillow. The right sleeping pillow can improve your sleep quality, reduce pain, and support your overall recovery—especially when combined with proper physical therapy.

At Emery Physical Therapy, we’re here to help you sleep better, move better, and feel better every day.

Book a Posture and Sleep Ergonomics Evaluation Today