Which Pillow Do Our Chiropractors Recommend? Find the Best Pillow for Your Sleep Style

What kind of pillow do chiropractors recommend?

According to Dr. Alex Goins, D.C., chiropractors generally recommend a firm, supportive pillow—such as memory foam or latex—that features built-in cervical contours to maintain the natural curve of your neck. ¹ The best pillow for you depends directly on your sleep position: side sleepers need a thicker pillow to fill the shoulder gap, back sleepers need a thinner pillow to keep the head neutral, and stomach sleeping should be avoided entirely to prevent severe spinal strain.

Anyone who has ever spent a night away from home knows the value of a good pillow. An uncomfortable mattress is an inconvenience, but a terrible pillow? That can end with headaches and neck pain for days.

Using the right pillow—and a good quality pillow—is almost as important as your sleeping position (please, for the sake of your spine, stop sleeping on your stomach). When you consider how many hours you spend in bed, it’s easy to understand how your pillow can directly affect the health of your spine.

Is My Pillow Causing My Neck Pain?

It’s a common question here at Chiro One. The long answer is that a thorough evaluation and diagnosis is the best way to know; we have so many habits that affect our spines, it’s important to understand exactly what is going on. But could your pillow be causing your neck pain? The short answer is it absolutely could be the culprit.

There are a few simple ways to find out whether your pillow is the wrong one for your needs. The most obvious is to note how you feel each morning (we love a journal—it helps you track how often you’re experiencing pain and helps your chiropractor determine any connections between your pain and your lifestyle and habits).

• Are you waking up with neck or back pain?
• Do you have frequent headaches?
• Do you struggle to get comfortable at night? Enough to keep you from falling asleep?
• Do you find yourself sleeping with your hand propped under your pillow? This can be a major clue that you’re not getting the support you need from your pillow.

What Kind of Pillow is Recommended by Chiropractors?

There is no one single pillow that we recommend as a universal fit for all patients, but we do have some guidelines that can apply to everyone:

• Go for quality. Inexpensive pillows from mass market retailers rarely offer the support you need—and they don’t last.
• Choose a pillow made from firmer materials. Look for foam or latex for better support. You want one that springs back when pressed.
• Choose a pillow with built-in contours. Look for designs explicitly meant to provide cervical support.

“Sleep is when your body does its heaviest repairing, but if your pillow is throwing your cervical spine out of alignment for eight hours a night, you are fighting an uphill battle. Investing in a contoured memory foam pillow that matches your sleep position is one of the easiest and most effective changes you can make for your neck health.” — Dr. Alex Goins, D.C.

Ask your Chiro One doctor or your care team to show you the pillows we keep on hand so you can see what built-in cervical support looks like—they’re very distinctive from the pillows you’re likely accustomed to. If you can’t get to your chiropractic clinic, look for a pillow with a center cavity that provides head support while supporting your neck.

Using a pillow with good cervical support can relieve and prevent headaches and neck pain. They can also provide good support if you’re recovering from a neck sprain or strain, whiplash injury, tingling and numbness in the arms and hands, and other spinal conditions like torticollis or disc injuries. (For more at-home tips on managing neck issues, check out our guide on Cervicogenic Headache Treatment at Home.)

Which Pillow is Best for My Sleep Position?

The old wisdom of “any pillow for any sleeper” has long been debunked. Instead, choose the right pillow for your preferred sleep position—and discover the difference it can make for your spinal alignment. ²

Here are our recommendations for the best pillow for your sleep position:

For side sleepers, our chiropractors recommend:

• Choose a pillow that fills in the space between the ear and bed—sleeping on a pillow that is too thick or too thin will put stress on the spine and impact function.
• Be sure your pillow supports your head and neck in a neutral position: that’s when all three curves in your spine are present and in good alignment.
• For side sleepers, we also recommend adding a pillow between your knees to help keep your spine in a neutral position.
• The ideal sleep position for side sleepers is: top leg even with, or slightly behind, your bottom leg, both knees bent.

For back sleepers, our chiropractors recommend:

• Like side sleepers, we recommend you choose a pillow that fills in the space between your neck and the bed. A good rule of thumb: if your pillow props you up so much that you can see your feet, your pillow is likely far too thick.
• When lying on the right pillow, your neck should be supported and your ears should line up with (or be slightly behind) the tip of your shoulders.
• We also recommend you support your lower back and keep your spine neutral by placing a pillow under your knees.

For stomach sleepers, our chiropractors recommend:

• Well…we don’t.
• We know how hard it is to change the way you sleep, but to avoid pain and keep your spine healthy, mobile, and functioning well, it is so important to break this habit. Stomach sleeping removes the curve in your neck (cervical spine) and places pressure on your brainstem.

Memory Foam, Cooling Technology and More: Choosing the Best Pillow for You

When it comes to picking the type of pillow, it seems there are more choices than ever. Here is a breakdown of the most common pillow materials to help you narrow down your choice from an ever-expanding selection. ³

• Down/Feather: This can be very soft and feel luxurious, but they aren’t always supportive. What’s more, they may not be suitable for those with allergies.
• Down Alternative: Synthetic down alternatives are more affordable than real down and they’re hypoallergenic, but the feel won’t be quite as luxurious—and you may also find that unless you invest more money, you may not get the support you need.
• Cotton/Linen/Bamboo: These don’t offer the support of a synthetic foam or latex, but we love that they are natural, breathable, and can be environmentally friendly. They’re also good for hot sleepers.
• Memory Foam: These are our favorite option, because memory foam will conform to the shape of your head and neck, providing valuable support and relieving pressure on the spine.

Great alternatives to memory foam:

• Latex: A natural, durable, and breathable option that offers excellent ergonomic support.
• Shredded Memory Foam: Provides a more breathable and adjustable feel than solid memory foam blocks.

Those who can invest a bit more in their pillow can also choose from “extras” like cooling technology—features like gel inserts that help ensure you’re always sleeping on the cool side of the pillow.

Choosing the right pillow can help relieve—and prevent—pain and help you get a better night’s sleep. Take the time to test out as many pillows as you need to find the right one for you. It’s an investment that will pay off.

Frequently Asked Questions (FAQs)

How often should I replace my pillow?

Most chiropractors recommend replacing your pillow every 1 to 2 years. Over time, materials like memory foam and latex gradually lose their supportive integrity and their ability to keep your cervical spine properly aligned.

Can a bad pillow cause headaches?

Yes. A pillow that lacks proper cervical support can strain the muscles in your neck and upper back while you sleep, leading to tension headaches and cervicogenic headaches upon waking.

Is it better to sleep without a pillow?

Sleeping without a pillow is generally only acceptable for stomach sleepers (though stomach sleeping itself is highly discouraged by chiropractors). For back and side sleepers, a pillow is required to fill the gap between the head and the mattress to maintain a neutral spine.

References

1. Gordon, Susan J., et al. Pillow use: the behavior of cervical pain, sleep quality and pillow comfort in side sleepers. Manual Therapy, vol. 14, no. 6, 2009, pp. 671-678.
2. Cary, Desyree, et al. Identifying relationships between sleep posture and non-specific spinal symptoms in adults: A scoping review. BMJ Open, vol. 9, no. 6, 2019, e027633.
3. Fazli, Farin, et al. The effect of an ergonomic latex pillow on pain and disability in patients with cervical spondylosis. Journal of Physical Therapy Science, vol. 30, no. 10, 2018, pp. 1245-1249.