Best Suited Pillows: A Guide to Better Sleep and Neck Health

A ProVital Physiotherapy Guide

Ever wake up feeling tired even after sleeping a whole night?

Ever experiencing morning neck stiffness, headaches, or even shoulder pain?

You might need a better pillow!

Why the Right Pillow Matters

Your neck (cervical spine) is made up of small, delicate joints, muscles, and nerves. The wrong pillow can disrupt your neck’s natural curve, leading to poor alignment and added strain overnight.

Common Pillow Mistakes

● Too high or too low: Leads to overstretching or compression of neck joints. Pillow height

should match your shoulder width and mattress firmness.

● Old pillows: Most lose their shape and support after 1–2 years.

● Too soft or too firm: Choosing a pillow based on softness only, not structure.

● One-size-fits-all: A pillow that works for your partner may not work for you!

SO… How to choose your pillow?

1. Consider Your Sleeping Position

Side Sleepers	●       Go for a medium to firm pillow that fills the gap between your head and shoulder. ●       Look for contoured or high-profile pillows that keep your neck in line with your spine.
Back Sleepers	●       Soft to medium firm ●       Choose a medium-height pillow with gentle neck support. ●       Memory foam or cervical contour pillows are often ideal.
Stomach Sleepers	●       Not ideal for the neck, but if you must—use a softer, thinner pillow to avoid excessive neck rotation and prevent strain on the neck

2. Consider Pillow Height

● Your neck should stay in neutral alignment, not flexed or extended.

● A pillow that’s too high pushes the head forward; too low leaves the neck

unsupported.

ProVital Tips:

Try lying down on your pillow in your usual sleep position. Ask someone to check if your nose aligns with your sternum. If not, you may need a different height!

3. Consider Your Pillow’s Firmness

● The right firmness depends on your sleeping position, neck sensitivity, and shoulder width.

Bonus Tip: Combine Loft + Firmness

● High pillow + firm pillow: Best for broad-shouldered side sleepers.

● Low pillow + soft pillow: Best for stomach sleepers or those with smaller frames.

4. Consider Shape of the Pillow

Shape	Best for	Pros	Cons
Regular Rectangle Pillow	●       Stomach sleepers ●       Back sleepers	●       Affordable ●       Great for general comfort	●       Lack targeted neck support. ●       Not suitable for sleepers having neck issues
Contoured Cervical Pillow ● Shaped with a dip in the middle and raised edges to support the neck curve.	●       Back sleepers ●       Side sleepers	●       Helps maintain proper alignment ●       Excellent for people with neck pain, tension headaches, or whiplash history. ●       Often made from memory foam.	●       Not suitable for stomach sleepers
Orthopedic Neck Roll / Bolster Pillow	●       Back sleepers ●       Rehab	●       Support the natural cervical lordosis (neck curve)	●       May feel unusual

5. Materials of pillow

● Memory Foam: Offers contouring and support—good for chronic neck pain.

● Latex: Naturally breathable, supportive, and durable.

● Feather/Down: Soft and moldable but may lack support and trigger allergies.

● Polyfill: Budget-friendly, but less durable and supportive over time.

When should we replace our pillow?

Try the “fold test”: Fold your pillow in half. If it doesn’t spring back, it’s time to replace it.

If you’re waking up with discomfort, don’t ignore it! Small changes in sleep ergonomics can make a big difference.

Not sure where to start? ProVital team is here to help. Book a physiotherapy consultation. We can assess your posture, sleeping habits, and recommend the right pillow for you.

References:

1. Erfanian, P. et al. (2020). Sleep posture, waking spinal symptoms and quality of sleep. Journal of Physical Therapy Science, 32(8), 540–545.

2. Gordon, S. J., & Grimmer-Somers, K. (2019). Your pillow may not be supporting you: A review of pillow types and sleep quality. Musculoskeletal Science and Practice, 40, 43–50.

3. Gordon, S., & Grimmer-Sommers, K. (2011). How Well Does Your Own Pillow Perform? Journal of Musculoskeletal Pain, 19(2), 87-94. doi:10.3109/10582452.2011.558996

4. Kim, H. et al. (2020). Effect of pillow height on cervical spine alignment and muscle activity. Healthcare, 8(4), 452. https://doi.org/10.3390/healthcare8040452

5. Kang, M.H. et al. (2021). Comparison of pressure distribution and head posture using different pillow types in side-lying position. Journal of Back and Musculoskeletal Rehabilitation, 34(1), 19–24.