How to Choose the Right Pillow for Neck Pain

Waking up with neck pain or stiffness? Your pillow might be the reason. The right pillow can make a big difference in how you feel in the morning. There isn’t one pillow that works for everyone, but chiropractors have some simple tips to help you choose the best one.

1. Keep Your Spine “Neutral”

The main job of your pillow is to keep your head, neck, and spine in an aligned, neutral position. If your pillow is too high or flat, your neck can bend incorrectly while you sleep. This can cause stiffness, tension, or headaches. Think of your pillow as support, not a place to sink into. A pillow that keeps your spine neutral can help you wake up feeling better.

2. Pick the Right Thickness for Your Sleeping Position

Your sleep position matters when choosing a pillow.

Side sleepers usually need a thicker pillow to fill the space between the head and shoulder, keeping the neck straight. A simple trick is to take a picture of how you sleep. You should be able to draw a straight line from your head through your neck and upper back.

Back sleepers usually do best with a medium pillow that supports the neck's natural curve. Avoid stacking pillows, as this can cause the neck to move out of alignment.

Stomach sleeping puts a lot of strain on your neck. If you can’t stop sleeping on your stomach, try a “half-prone” position with a body pillow. This keeps you comfortable while reducing strain on your neck.

3. Try Adjustable Pillows

Some pillows let you change the filling, like shredded foam or water, so you can adjust the height to match your mattress and sleep style. Softer mattresses may need a higher pillow, while firmer mattresses may need less. It can take trying a few pillows to find the best one.

4. Comfort and Support Are Most Important

The material, like memory foam, down, or water, is less important than how it feels. Your pillow should support your neck and help you wake up comfortable. If you often wake up sore, your pillow may need replacing.

Most chiropractors suggest changing pillows every 1–2 years, or sooner if it’s lumpy or flattened.

Conclusion

The best pillow keeps you supported, comfortable, and pain-free. Use these tips when you pick your next pillow, and call us if you want more advice. A few small changes at night can make a big difference in how your neck feels during the day. See our full infographic here, which has tips for choosing the right pillow and preventing neck pain.

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Poor Sleep Quality Makes TMJ Pain Worse

TMJ Pain or jaw pain, painful popping or chewing is a surprisingly common condition and is much more frequent in people that also suffer from neck pain or headaches. A recent study showed that people that suffered from TMJ pain were also much more likely to have poor quality of sleep. The research was unclear on which condition was more likely to drive the connection. Do people who have jaw pain have worse sleep? Or do people who have poor sleep habits make their jaw pain worse? Either way, correcting sleep is likely to show improvement in jaw pain.

We also see a similar correlation to neck pain and tension type headaches associated with poor sleep quality. So, if you suffer from any of these conditions, proper sleeping position and pillow selection can make a big difference in how well you sleep at night. This is likely to impact on how good you feel when you wake up the next morning.

Wandala A, Ikram N, Safiullah MB, Soomro AH, Mashayekhi Y, Nawasrah AM, Ali A, Tariq N, Malik R, Jamshed S, Fatima M. Association Between Sleep Quality and Temporomandibular Disorders (TMD) Symptoms Among Adults: A Cross-Sectional Study. Cureus. 2025 Jul 13;17(7).