If you’re like most people you haven’t given much thought to your pillow, but if your sleep isn’t ideal it is time you did. Sleeping is a critical recovery period for our bodies and mind and if you have trouble sleeping or you wake up with pain in your neck, shoulders, or back, it may be related to your pillow. Your pillow can often be the sole cause of your pain, especially neck pain. The neck is one of the most susceptible areas of the body to pain and injury according to the American Chiropractic Association.

Finding the right pillow depends on a variety of factors like your sleeping position, weight, sleep temperature, and anatomy of your neck and shoulder area. Some of the most common causes of pillow-related neck pain are:

• your pillow is too thin or too thick
• your pillow isn't a good match for your sleeping position
• your pillow causes you to sweat or sleep hot
• your pillow doesn't support your neck or shoulders well enough

When you sleep you should be trying to find a neutral spinal position where your pillow enables your spine to be straight vs overly supported (causing an upward bend in your spine) or under-supported (causing a downward bend in your spine). Keep in mind that depending on your sleep position, you may need a thicker or thinner pillow to find this neutral position. It might be helpful to have a partner take a look at your position because some of these are difficult to observe yourself. Use the following as a rule of thumb.

For Side Sleepers:

• keep your spine level with the surface of your mattress (side view)
• make sure your pillow provides support from the base of your neck to near the top of your head
• position your pillow up against your shoulders

For Back Sleepers:

• keep your spine straight (view from above your mattress) with minimal twists of flexion in your neck
• make sure your pillow allows your nose and chin to be level with one another - this check can ensure your head isn't too high or too low
• make sure your pillow provides support from the base of your neck to near the top of your head
• position your pillow up against your shoulders

Choosing a pillow can seem fairly straightforward, but if you're suffering from sleep-related neck pain or sleeplessness it becomes very important to choose not only a high-quality pillow but a pillow design that matches your sleeping position, anatomy, and personal preference. While there are dozens of unique sleeping positions, they are mostly variations of the list below. Here are the common sleeping positions and the pillow that pairs best with them:

• Side - Side sleeping is the most common sleeping position and there are many pillow options for side sleepers. While a traditional pillow design (rectangular, filled with shredded foam, fiber, etc...) can work well, one with cervical design, (more commonly known as neck pillows) are a great match for side sleepers. They are designed to properly support your neck, head, and shoulders while you sleep. Proper side sleeping has numerous benefits for joint pain and arthritis sufferers. Side sleeping also reduces the likelihood of snoring.
• Back - Back sleeping is also very common and is considered one of the best sleep positions for getting quality rest. Back sleepers have plenty of options. Like side sleepers, you can use either a traditional pillow or a cervical pillow. Some cervical pillows cater even more to back sleepers like our #4 pick below that includes a contoured cut-out to cradle your neck and head while lying on your back. Back sleepers usually make better use of thinner pillows as the gap between your mattress and head/neck is much less when sleeping on your back.
• Stomach - Sleeping on your stomach can lead to back and neck pain but is reported to be great for your digestive system. Pairing a pillow with stomach sleeping leaves few options beyond a traditional pillow design. Stomach sleepers need to be especially careful about the thickness of their pillow. You may want a pillow on the thinner side or try losing the pillow altogether.
• Combination Sleeping - Combination sleepers tend to sleep in multiple positions through the night, often turning into a new position unconsciously. This is a common source of neck pain for a lot of people because rarely is your pillow suited for two positions (except for flipping from stomach to back sleeping). The main issue is going from side sleeping to stomach or back, or vice versa. Side sleeping generally requires a thicker pillow than back or stomach sleeping, so while your pillow may work for one position it is not necessarily ideal for the others. Some contoured pillows are designed with separate areas for back and side sleeping but unless you are waking in the night to turn, you're not likely able to position yourself properly.

To further illustrate the points above check out this fun video made by the Spine Health Institute which provides some great guidance on selecting a pillow and finding a neutral spinal position:

Like many of our sleep recommendation guides, we start with in-depth consultations with experts on the topic. In this case, we've sought out experts on sleep, joint and muscle pain as well as spine health to give us the best perspective and guidance on recommending products we think can help you sleep better.

If you’ve researched sleep you’ve probably learned there is no silver bullet for getting quality sleep. What works for you may not work for someone else. Selecting your pillow is no different. As a result, we have worked with our experts to define common categories for sleepers and what you may be looking for in your next pillow. Our top picks are tailored to different pillow designs, sleeping positions, materials, and budgets.

We've created the following common categories to help narrow down your search:

• Value - You're looking for the maximum combination of function and cost
• Budget - You're on a tight budget but want to compromise as little as possible
• Cervical Support - You want a pillow that is contoured to your body for maximum ergonomics
• Cooling - Staying cool is your top priority; if you're cool, you're happy with your pillow

Prices below current as of 1-22-22

• Innovative and ergonomic cervical design pillow that provides support for shoulders, neck, and head
• Ideal for back sleepers but could also be used for side sleeping if you desire a firm pillow and the height is a good match for your body
• Breathable cover reduces sweating
• Great value when it comes to a highly ergonomic pillow
• 30-day satisfaction guarantee

Amazon Review Quote:
"This pillow is the best contour pillow I have tried for my chronic neck pain"

Pillows are getting more innovative by the minute and now you can shop for pillows to suit your every need. Here are some key features you should look out for in buying your next pillow:

• Adjustable Loft - Adjustable loft pillows are a great choice if you've found yourself sensitive to the height of your pillow in the past. They give you the ability to make adjustments to tailor your pillow's comfort and support. Adjustable loft pillows like our #1 and #2 choice are also great if you can't see the pillow in person or you're buying online.
• Cooling - Most of us don't like to sweat while we sleep. Many quality pillows are already designed to reduce or prevent sweating but some pillows are designed exclusively for those of us that are hot sleepers.
• Washable - While most pillows are washable make sure you confirm. Always follow the washing instructions but washing your pillow can extend its life and help re-fluff the material inside.

Here are our answers to some of the common pillow questions we get from our readers.

There may be more to your neck pain than your pillow and sleep position. Here are some other things you can do besides finding the perfect pillow to treat your neck pain (and general musculoskeletal pain):

• Massage - massage in the area of pain can be especially effective at providing relief when done by a professional
• Go to a Chiropractor - Chiropractors are a great resource for pain sufferers. They can help you identify issues with your sleeping position and perform an in-depth evaluation of your pain areas and offer ideas to treat them
• Over-the-counter pain relief - for times when your pain is at its worst, over-the-counter drugs like ibuprofen and acetaminophen can be a great help
• Try adding more movement to your day-to-day routine - many neck exercises will reduce inflammation in your neck. Working these exercises into your daily routine may reduce neck pain over time
• Try Inversion - inversion tables can offer great relief for your entire spine by taking up to 250% of the strain off your vertebrae depending on the angle of inversion. While some dispute its claimed benefits, most agree it can help with back and neck pain.

Overall, neck pain sufferers should make sure their pillow is a good match for their sleeping position and anatomy. Pillows come in a variety of shapes, sizes, and materials and you may need to experiment with different options through some trial and error. Adjustable loft pillows take some the risk away since you can fine-tune the height of the pillow to your liking - a feature we've come to love at StartSleeping. If you're looking to learn more about sleep and the studies we've referenced in this guide, check them out here:

• Pillow use: the behavior of cervical stiffness, headache, and scapular/arm pain
• Stiff Neck Remedies from the Cleveland Health Clinic
• How Much Sleep You Need
• Neck Pain Tips from Harvard Health
• Sleeping Positions to Reduce Back Pain