The Importance of Pillows for Neck and Shoulder Support

Reviewed by Bethany Lawrence, Osteopath, Osteobeth

Tend to wake up with a sore neck? You’re definitely not alone, according to Physiopedia, 54% of individuals have experienced neck pain within the last 6 months. NHS Scotland reported that in the UK, the estimated lifetime prevalence of a significant episode of neck pain is 40-70%. Your sleeping habits and the lack of proper support during the night play a big role in this. 

everything should kind of be aligned neutrally, head on top of your shoulders

— Elizabeth T. Nguyen, MD, physiatrist, HSS

If your days are consistently ruined by nagging pain, a very likely cause is the pillow you sleep on. Most of us dismiss waking up with neck pain for the following reasons:

• Slept in an awkward position
• Poor posture
• A gym injury
• Draft from an open window 

Many believe it is only temporary and not a lasting pain; however, depending on your sleeping position, it can be damaging to your spine and can have a huge impact on the quality of your sleep. Choosing the right pillow to support your neck and shoulders can help you wake up without pain.

First things first – take a look at how you sleep at night. Do you tend to lie flat on your back or are you a side sleeper? Choosing the right pillow (and mattress, for that matter) depends on the level of support your neck currently gets.

Many of us toss and turn during the night, waking up in a different position than the one we fell asleep in. Support and alignment are essential here, so try to get a versatile pillow that adapts to your body and relieves strain on your neck and shoulders.

Memory foam is the material that is currently unsurpassed in this domain. One of the most common factors contributing to a poor night’s sleep is restlessness and movement. When moving during the night, typically, we are trying to find the most comfortable position. It’s important to find a pillow which is able to keep you supported and comfortable throughout the night.

Why poor neck support causes pain

One of the areas most affected by poor sleeping posture is your cervical spine. This is the part that connects the base of the skull with the upper back and if it’s under strain, it can cause you serious pain. With a natural forward curve, your cervical spine needs support from a pillow. Below are problems pillows can cause by either being too flat or too high:

• Too flat, your head drops, and neck flexors are strained
• Too high, head is pushed forward and neck extensors strained.

In both these situations, you’ll wake up with stiffness in your neck in the morning. If you’re unsure whether your pillow needs an upgrade, test out your sleeping position tonight. If your chin is pushed towards your chest, your pillow is too thick, but if your head drops back, it’s too flat. Consider your occasional stiffness in these terms  – sleep maths. Start with eight hours every night of misalignment, then add in weeks, and then months, this will eventually result in chronic pain. 

From the neck to the shoulders, the levator scapulae muscles can easily be overworked. If your pillow isn’t giving you the support necessary, you may experience stiffness and pain when moving your head to the sides. If your poor sleeping posture persists, you may even develop a pinched nerve in your upper back. It’s essential to consider how much you exert yourself during the night.

A supportive pillow designed to cradle the neck could be helpful.

— Rachel Salas, M.D., Johns Hopkins Medicine

It’s hard to change your sleeping habits. Improving your posture is extremely important to help prevent neck, shoulder, and back pain. An important thing to keep in mind is to give your new pillow time to get results. As with everything, try to reduce stress in your life, maintain good posture and minimise unhealthy habits. This will help you sleep better and relax more, giving your new pillow a chance to work its magic. Once you start enjoying the benefits of regular rejuvenating sleep, we’re sure that you’ll appreciate a well-crafted, supportive pillow.

Neck and shoulder pain by sleeping position 

People with sciatica often find sleeping postures painful, and prolonged positions can increase discomfort, especially if the spine is twisted or the hips are not well supported. Sciatica is pain caused by irritation or compression of the sciatic nerve, often from a problem in the lower spine, so certain sleeping positions or an unsupportive pillow can make symptoms feel worse.

In our table below are all the different sleeping positions with pillow recommendations for the best support.

Finding the pillow that best supports you

When it comes to choosing a pillow, our orthopaedic expert, Bethany Lawrence advises, "It is essential to look for a pillow that optimises support and alignment, therefore it is important to get a versatile pillow in the form of memory foam that adapts to your body and takes the strain off your neck and shoulders thus minimising the risk of poor sleeping habits."

Our Memory Foam Bamboo Pillow offers the perfect balance between comfort and support. Adapting to your sleeping position, our 3rd-generation orthopaedic memory foam helps support and align the neck and shoulders throughout the night. 

memory foam, in some regard, is your best bet

— Andrew Bang, DC, Cleveland Clinic

Both our Bamboo Pillows come with a thermoregulating bamboo cover that ensures softness and comfort. This means you’ll be kept cool in the summer and warm in the winter, while moisture-wicking properties keep our pillow odour-resistant and dry. And the best part – the more you wash it, the softer it will get! Bamboo is naturally hypoallergenic, making our pillows suitable for those who suffer from eczema, sensitive skin or hay fever caused by dust mites.

Memory Foam Bamboo Pillow

FAQ

1. Can the wrong pillow cause neck and shoulder pain?

Yes, in fact, the NHS cites your pillow as a common cause of neck pain. If a pillow is too high, too flat or does not support your sleep position, it can put your neck in an awkward angle for hours, straining muscles and joints overnight.

2. Is it better to sleep without a pillow if you have neck pain?

No, for most people with neck pain, sleeping without a pillow is not better; a pillow should help keep your head and neck in a neutral position. The only exception is for front sleepers. Sleeping on your stomach is more likely to strain the neck, and some people find that using no pillow reduces that strain a bit.