Best Pillow for Neck Pain: What to Look For

Key takeaways

• Fit matters more than any single material: a pillow that is too high or too low leaves a gap or a bend between your head, neck and shoulder.
• The right height depends on your body, your sleeping position and how firm your mattress is, so one fixed pillow cannot fit everyone.
• A pillow supports your neck, but it does not treat neck pain. See a healthcare provider if your pain is severe, follows an injury or does not go away.

Can a pillow help with neck pain?

A pillow can change how your neck is supported for the hours you spend in bed. That is all we claim. Neck pain has many possible causes, including strain, posture during the day, stress and underlying conditions. Research has not shown that one pillow type or one height works best for everyone, and we will not tell you that a pillow will fix your pain.

What a pillow can do is fill the space between your head and the mattress so your neck is not pushed up or left to sag overnight. If your current pillow leaves your neck bent for hours, a better fit is a reasonable thing to try.

When should you see a healthcare provider instead?

A pillow is not the answer to every kind of neck pain. Contact a doctor or other healthcare provider if you have any of the following:

• pain after a fall, accident or sports injury
• numbness, tingling or weakness in your arms or hands
• pain with fever, headache that is new or severe, or trouble walking
• pain that keeps getting worse or lasts for weeks

If your provider says your neck is fine and your pillow may be part of the problem, then fit is worth looking at.

Why does pillow height matter for your neck?

A pillow that is too high or too low leaves a gap, or a bend, between your shoulder, neck and mattress. Too high, and your head tips forward or sideways. Too low, and your head drops toward the mattress. In both cases your neck muscles may keep working while you try to sleep.

You would not walk around in shoes that are a size too small. Pillows work the same way: a store that sells one size rarely has yours. Height is the main variable, and it differs from person to person.

How does your sleeping position change what you need?

Your position decides how big the gap is between your head and the mattress. Our sleeping position tips go deeper. In short:

• Side sleepers have the widest gap, because the shoulder holds the body up. They usually need a higher pillow to keep the head level with the spine.
• Back sleepers have a smaller gap. A medium to lower pillow tends to suit them, enough to support the curve of the neck without tipping the chin toward the chest.
• Stomach sleepers turn the head to one side and need the lowest, softest pillow. A high pillow can push the neck back and to the side.

Many people change position during the night. If you fall asleep on your side and wake on your back, choose the height for the position you fall asleep in.

Does your mattress matter too?

Yes. On a soft mattress your shoulder and hips sink in, so the gap between your head and the mattress gets smaller. On a firm mattress the body stays higher, so the gap is bigger. The same pillow can feel right on one mattress and wrong on another. That is why the Yourzzz calculator asks for mattress firmness (soft, medium or firm) along with your height, weight and sleeping position.

What should you look for in a pillow for neck pain?

1. Adjustable height. You can lower the loft until your neck sits level, instead of hoping a fixed pillow fits.
2. Support that holds its shape. Shredded memory foam flakes mixed with fibers give support and can be moved around in the pillow.
3. A fair trial. It can take several nights to know whether a change in your pillow suits you. Look for a long trial period.
4. A removable, washable cover. Hygiene matters for a pillow you use every night.

How is the Yourzzz pillow adjusted?

Yourzzz is one pillow that you adjust to your own body at home. Its filling is premium memory foam flakes and polyester fibers. Taking filling out makes the pillow lower and softer. The algorithm behind the advice was developed by Dutch physiotherapist Thijs van der Hilst. You can read more about the Yourzzz pillow and the story behind it.

1. Order the pillow. You start with the pillow itself.
2. Use the calculator. When your pillow has arrived, open the calculator and enter your height (inches), weight (lbs), sleeping position (side, back or stomach) and mattress firmness (soft, medium or firm).
3. Take out the filling. The calculator tells you how much to remove and shows the final weight of the pillow. Use a kitchen scale. Without a scale, a 200 ml (6.8 fl oz) glass holds about 50 g (1.8 oz) of filling.
4. Keep the rest. Store the extra filling in the storage bag, so you can adjust again later if your mattress, position or body changes. Extra filling can also be ordered separately to make the pillow higher.

The inner cover is polyester with a memory foam sheet. One side is firmer and the other softer, so you can choose which side feels better under your head.

What are the Yourzzz facts at a glance?

What if it does not work for you?

You have 100 nights to decide. If you are not satisfied, you can return the pillow. There is no prepaid label, so return shipping is at your expense, and you include the return form. The refund goes to your original payment method 5 to 7 business days after we receive the return. The warranty covers material and production faults, not normal wear or changes in firmness. Other questions are answered in our FAQ, and the Yourzzz sleep guide has more on sleeping better.

Ready to try a pillow that fits?

If your neck feels stiff and your pillow never seemed quite right, fit is a sensible place to start. Yourzzz is $89, ships free and comes with a 100-night trial. Order your Yourzzz pillow and adjust it to your body once it arrives.

After delivery

Once your pillow has arrived, open the calculator. It tells you how much filling to remove from the pillow you received, based on your height, weight, sleeping position and mattress firmness. Keep the extra filling in the storage bag so you can adjust again later.