The 15 Best Pillows For Neck Pain And Better Rest In 2024, According To Experts
Sleeping shouldn't be a pain in the, well, you know.
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When you're prioritizing quality sleep, nothing is worse than aches and pains that keep you up at night or linger the next day. Neck pain, specifically, can be difficult to manage. In some cases, the best pillows for neck pain may be able to help.
If you’re sitting uncomfortably at your desk all day, craning down to look at your screen, it makes sense that your neck is aching. Luckily, a neck pillow can help keep you in the correct posture as you sleep, so you don't exacerbate the problem throughout the night.
Meet the experts: Charla R. Fischer, MD, is an associate professor of orthopedic surgery at the NYU Grossman School of Medicine.
William Hatten, DC, is a chiropractor and owner of Hatten Family Chiropractic.
Jacob Hascalovici, MD, PhD, is a board-certified interventional pain specialist.
Victor Romano, MD, is the author of Finding The Source: Maximizing Your Results—With and Without Orthopedic Surgery.
Neel Anand, MD, is a professor of orthopedic surgery and the director of spine trauma at Cedars-Sinai Spine Center in Los Angeles.
Kathryn McElheny, MD, is a sports medicine attending physician at the Hospital For Special Surgery.
For pain that isn’t alarming, a neck pillow is a totally valid option for easing your upper body aches. Still, sometimes neck pain is a more serious issue and might warrant a visit to the doctor’s office. “Anytime the pain level is at a five or more out of 10, then you should see a physical therapist or doctor,” says Charla R. Fischer, MD, an associate professor of orthopedic surgery at the NYU Grossman School of Medicine. Additionally, if your pain is the result of an injury, you should see a doctor immediately.
See some of the best pillows for neck pain below:
What should I look for in a pillow for neck pain?
The most important thing to consider when shopping for the best pillow is your overall comfort. Here are a few factors you can also consider.
Firmness
The firmness you should seek out depends on the type of sleeper you are. For side and stomach sleepers, a firm pillow is usually better at providing support, and especially plush ones, like down, aren't recommended by William Hatten, DC, a chiropractor and owner of Hatten Family Chiropractic. "They don't offer any support," he says.
Loft
Luckily, most lofts on the pillows on this list are adjustable, but loft can be critical to whether you'll end up with neck pain or not. "You want your neck to be straight [while sleeping]," says Hatten. If your neck is not aligned with your spine while lying on your mattress and pillow, the loft of your pillow is too high, and you're likely to end up with neck pain.
If you are a back sleeper, the thinner the pillow, the better, says Hatten. When you sleep on your back, your body is aligned with the mattress.
If you sleep on your side, then you want the width of the pillow to fill in the gap between your shoulder and ear as you lay down.
If you sleep on your stomach, a "medium-t0-thick" pillow is ideal, suggests Hatten, adding that a pillow of that size will keep your neck aligned.
Shape
A typically-shaped memory foam pillow is your best option for sleeping, says Hatten. However, if you're dealing with a specific neck issue or want to target an area of your body or neck, a specially-shaped pillow is worth considering. Cervical pillows (which have dips that mold to your neck) are great for targeting that area if it's prone to pain. Others that wrap directly around your neck, such as the Calming Comfort option on this list, can be helpful for alleviating pain that's already developed. Hatten also recommends a body pillow for side and stomach sleepers to keep their body from "contorting" while sleeping, which can lead to neck pain.
The 15 Best Pillows For Neck Pain
Olivia Evans (she/her) is an editorial assistant at Women’s Health. Her work has previously appeared in The Cut and Teen Vogue. She loves covering topics where culture and wellness intersect. In her free time, she enjoys cooking, running, and watching rom-coms.
Sabrina is an editorial assistant for Women’s Health. When she’s not writing, you can find her running, training in mixed martial arts, or reading.
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