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Not even the best mattress can make up for an uncomfortable pillow. Your pillow supports your neck while you sleep, allowing you to rest with your spine fully aligned. If your pillow isn’t the right size, or doesn’t properly support your head, it may contribute to chronic neck pain during the day, along with any number of other issues that arise when you aren’t getting a good night’s sleep.
Buying a new pillow is one of the quickest and easiest short-term solutions for chronic neck pain. Getting a pillow made to accommodate your specific sleeping style–on your side, back or stomach–doesn’t have to be a huge investment. That said, there’s a wide range of styles and options, so we’re here to help you find a pillow that can hopefully give you a better night’s sleep.
Best Pillows for Neck Pain
The Expert: The search for a pillow that doesn’t cause neck pain led me to test out a dozen different pillows and speak to experts on how to choose the right pillow for an individual’s specific needs. In addition to contributing to Popular Mechanics, I’ve reviewed tech and lifestyle products for Popular Science, Tom’s Guide, Mashable, First for Women and more.
How to Reduce Neck Strain at Night
The way you sleep may not be the only cause of neck pain during the day. Poor posture from sitting at a computer or a number of other injuries can exacerbate the problem. Neck pain is so common that about one in three people experience it at least once a year, according to the National Institutes of Health. The good news is you can help mitigate and prevent some strain by making sure your pillow provides you with the appropriate support. (But see your doctor if chronic neck pain persists.)
According to Michael Breus, Ph.D., known as the Sleep Doctor, and a fellow of the American Academy of Sleep Medicine, your pillow thickness should keep your head, neck, and shoulders all aligned with your spine. For instance, side sleepers will need higher pillows to better fill the gap between shoulders and head, stomach sleepers need thinner pillows to not cause strain from the head tilting backwards, and back sleepers typically benefit from somewhere in between. “If you have neck pain and sleep on your back, look for a pillow that provides additional support while maintaining the softness that’s comfortable for you,” recommends Dr. Breus.
What to Consider When Buying Pillows
While any of our favorite pillows might provide enough support to keep your spine aligned, there are specialty pillows made specifically to support the neck for people who struggle with chronic neck pain. Often labeled “contour” or “cervical” pillows, neck support pillows usually have a curvature or gap that conforms to your head and supports your neck. That said, there are also plenty of conventional pillows that offer great neck support: They’re usually thicker than your average pillow, and made from a material that conforms to the shape of whatever’s resting on it—think memory foam.
Filling
Aside from a distinctive shape, people looking to reduce neck pain and strain should look for a pillow that’s firm and retains its shape a bit, so it can hold your neck, rather than simply cushion it. Memory foam, whether solid or shredded, is better than most down or down alternative pillows because foam is usually very firm and allows your head and neck to sink into it, providing more support. We also recommend looking for an adjustable pillow filled with shredded memory foam, since you can remove or add filling to achieve the perfect height.
Cover
The majority of the pillows on this list come with a removable, machine-washable cover, which will help maintain your pillow in the long run. Without a cover, a pillow will get dirty and discolored much faster, with no easy option to clean it. Many people prefer cotton since it’s soft and breathable. However, polyester is more common, particularly among low-cost options.
Care Instructions
Pillows (and the pillowcases that come with them) usually have specific care instructions, such as to wash in the laundry on low heat. A machine washable cover is the easiest solution for long-term care. Some inner pillows can be washed, but some materials, like memory foam, cannot.
How We Selected The Best Pillows For Neck Pain
We started our research to discover the best pillows for neck pain by consulting the Sleep Doctor, Dr. Michael Breus, for his recommendations on how to choose a pillow to reduce neck strain. Then, we read reviews from several expert sources, such as Good Housekeeping, Sleep Foundation, and Sleep Advisor. We also considered consumer reviews from retail sites like Amazon and Wayfair. We selected pillows with features like multiple size options, accommodating shapes, adjustable fillings, hypoallergenic and machine-washable covers, cooling materials, and trial periods and warranties to ensure you can get the right option for your sleep style.
Pros
- Works for back and side sleepers
- Contoured center
Cons
Being a hybrid sleeper means you need a pillow that supports you no matter what position you're laying in. The Cushion Lab Deep Sleep pillow features elevated sides to support you when you're sleeping on your side. The contoured center keeps your spine aligned in its natural position and makes for a more comfortable sleep while laying on your back.
The cover is washable and smooth to the touch as well, so it's less likely to get your hair tangled or drag uncomfortably across your skin when switching sleeping positions.
Key Specs
Filling | Memory foam |
---|---|
Cover | 85% Nylon, 15% Spandex |
Sizes | One size |
Care instructions | Machine washable, Tumble dry on low heat. |
Pros
- Hot compress and magnetic therapy
- Three heating settings
- Automatic shutoff
Cons
- Small
- Inner pillow isn’t washable
Heat therapy is a good way to increase flexibility in your muscles and joints. Waking up with a sore and stiff neck isn't the most ideal way to start the day, and a neck pillow that offers heating capabilities may be a big help. This cervical pillow has hot compress and magnetic therapy for additional neck pain relief, and curvature assist to help support your spine.
There are three adjustable temperatures, and it has an automatic shut-off after three hours so you won't have to worry about overheating during your sleep cycle.
Key Specs
Filling | Memory foam |
---|---|
Cover | 100% cotton |
Sizes | One size |
Care instructions | Machine washable, air-dry. |
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Best Cervical Pillow
Osteo Cervical Pillow for Neck Pain Relief
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Pros
- Arm rest support
- Adjustable height
Cons
- Might not be the most comfortable for side sleepers
Rather than using a basic, flat pillow that doesn't offer much support, a cervical pillow will help keep your head in line with the natural curvature of your spine. This one, from Osteo, comes with a removable memory foam insert, which allows you to adjust the height of your head and neck and find a natural fit. It also features a hollow center that allows for added breathability, and side panels to comfortably rest your arms while you snooze.
Key Specs
Filling | Memory foam |
---|---|
Cover | 100% Polyester |
Sizes | Standard, Queen |
Care instructions | Machine washable |
Pros
- Extra-firm solid memory foam
- Contoured shape
Cons
- Not suitable for stomach sleepers
If a standard flat pillow doesn’t provide enough support for you, consider Tempur-Pedic’s classic Tempur-Neck pillow. Its solid, firm memory foam contours around the head and neck to provide optimal support for side and back sleepers.
While it is a solid block of memory foam, and thus not adjustable, Tempur-Pedic makes the pillow in three sizes, which cater to different body types and sleeping positions. Tempur-Pedic offers some broad guidance on what size should work for every person, but you can measure the space between your neck and shoulder to find the perfect fit.
Tempur-Pedic’s pillow also comes in a hypoallergenic polyester knit cover that’s removable and washable. Plus, it comes with a five-year warranty.
Key Specs
Filling | TEMPUR memory foam |
---|---|
Cover | hypoallergenic 100% polyester knit |
Sizes | Small (4-inch height), medium (4-6 inches), large (6-10 inches) |
Care instructions | Machine wash on cold, dry on cold or air-dry. Avoid chlorine and harsh stain removers.To maintain foam, remove cover and "roll" pillow (like a sleeping bag) in each direction. |
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Most Customizable
Coop Home Goods Adjustable Pillow
Pros
- Adjustable with extra filling
- Great warranty and trial period
Cons
- No storage bag for extra foam
Coop Home Goods’s popular shredded memory-foam and microfiber pillow can adapt to all sleeping preferences. Its filling perfectly balances the support of memory foam with the plushness of down. Most importantly, the filling can be removed or added to plump it up or pare it down to reach your preferred height to help you avoid neck pain.
Coop Home Goods also offers a 100-night sleep trial and a five-year warranty, so perhaps you can forget that ideal-but-somewhat-unrealistic goal of getting a new pillow every year.
Key Specs
Filling | Shredded memory foam |
---|---|
Cover | 60% polyester, 40% bamboo-derived viscose rayon |
Sizes | Queen, king |
Care instructions | Cover: Machine wash cold, tumble dry on low.Inner pillow: Machine wash cold, tumble dry on low until completely dry (may require multiple cycles). |
Pros
- Comes in three sizes
- Supports multiple sleeping styles
Cons
- May feel too firm for some
The Core Products Tri-Core cervical pillow is an extra-firm option made to help correct poor spinal posture. It has a concave center to support the head for back sleepers. Various sections of the pillow offer varying cervical roll heights, allowing you to adjust the amount of support for your neck. Plus, the raised sides are great if you switch over to your side when sleeping.
Since it is designed to correct posture, Tri-Core warns that it may take new users a few weeks to adjust to the feel if they’re switching from a soft, down pillow.
Key Specs
Filling | 100% polyester |
---|---|
Cover | 50% polyester, 50% cotton |
Sizes | Full, midsize, petite |
Care instructions | Hand wash with cold water, lay flat to air-dry |
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Best for Side Sleepers
Zoey Sleep Curve Pillow
Pros
- Memory-foam blend retains shape
- Storage bag for extra filling
Cons
- May have some off-gassing
The Zoey Sleep pillow, also called the “Curve Pillow,” is a unique, butterfly-shaped memory foam pillow made specifically for side-sleepers. The flared ends curve around the shoulders to fill the space under your head while the center of the pillow supports your body. It’s filled with a proprietary blend of shredded memory foam and “down alternative” that make it feel soft but supportive with very little deflating. It even includes a storage bag to fill up with extra foam when you adjust the pillow’s height to your liking.
As we’d expect for its price tag, it comes with a machine-washable outer cover, 100-night sleep trial, and a five-year warranty.
Key Specs
Filling | Shredded memory foam blend |
---|---|
Cover | Lyocell, polyester, spandex |
Sizes | Queen, king |
Care instructions | Machine washable |
Pros
- Balances softness and firmness
Cons
- Not great for those who switch sleeping positions
Sleeping on your stomach is usually a good way to ensure you wake up with a sore neck. Sleeping face down often pushes your head up and out of alignment with your spine, leading to both short- and long-term neck strain. To minimize the issue, stomach sleepers should look for a thin, but padded pillow that will let you sleep comfortably without forcing your head up. Belly Sleep’s signature pillow, the Belly Sleeper, was made with this particular issue in mind. The 2.5-inch deep gel-infused memory foam pillow lets your head rest low, but is still padded enough to provide support.
Plus, the bamboo-polyester cover is moisture-wicking and cooling for hot sleepers.
Key Specs
Filling | Gel-cooling memory foam |
---|---|
Cover | 60% bamboo, 40 % polyester |
Sizes | Regular, mini |
Care instructions | Machine washable |
Pros
- Unique kapok fill and copper-infused cover
- Hypoallergenic
Cons
- Heavy
Layla’s Kapok Pillow is filled with a blend of shredded memory foam and Kapok fibers, a natural material made from the seed pods of the Amazonian Kapok tree. Kapok has a lighter, smoother feel than cotton or wool, giving the pillow a luxurious feel. It’s adjustable and comes “a bit overstuffed” so you can adjust the size and firmness by adding or removing some filling. The pillow also features a breathable cover that keeps the pillow cooler than most memory foam pillows.
Given the rare materials, which Layla claims are harvested responsibly, the Layla is a bit pricey, though no more than top brands like Tempur-Pedic.
Key Specs
Filling | Shredded memory foam and kapok |
---|---|
Cover | 66% polyester, 30% viscose, 4% poly/lycra blend |
Sizes | Queen, King |
Care instructions | Machine washable |
Pros
- Inflatable
- Super compact and pack on trips
Cons
- May not be as comfortable as more durable options
If you travel a lot, you might want to consider packing a small pillow to help make that long airplane nap a little more comfortable. The inflatable AirComfy Travel Pillow is about as compact as a pillow can get. It blows up into a contoured comfy 14 by 8.5 inches cushion, with an adjustable thickness of up to 3.5 inches. Deflated, the bag is only 8.5 by 4.5 inches, so you can comfortably keep it in your bag and always have it as a backup when you’re on the go.
Plus, there’s a strap in the back to make it easier to attach to the back of a car or airplane seat. It may not have a dense layer of comfy foam, but the AirComfy is easy to carry anywhere, and it definitely beats leaning your head against the side of a plane.
Key Specs
Filling | Air |
---|---|
Cover | Velvet |
Sizes | One Size |
Care instructions | Machine washable |
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Pros
- Unique design and supportive memory foam for side sleepers
- Cooling effect
Cons
- Custom pillow cases needed
It may not be for everyone, but it’s not designed to be. The uniquely symmetrical block of memory foam will support the gap between your shoulders and head when sleeping on your side. It also features a carbon core center the company claims will regulate the pillow’s temperature and ensure it retains its shape for years.
The Travel Cube pillow comes in a few sizes these days, but we like the Sidekick, which is far and away the most cube-like option. It’s a compact 12-by-12-inch square that you can get in either a 5-inch “regular” or 6-inch “extra thick” depth, depending on your height.
Key Specs
Filling | Memory foam |
---|---|
Cover | Polyester |
Sizes | Regular, extra thick |
Care instructions | Machine washable |
Pros
- Works well in all sleeping positions
- Ultimate customizability
Cons
- Can get heavy
If standard foam or fiber filling isn’t working for you, the Mediflow water pillow may be your solution. Because it’s made with a fully sealed and insulated water pouch, it can adjust to cradle your head in any position—no fluffing necessary.
The polyester fiber layer on top provides the softness of a regular pillow, and instead of adjusting messy filling, you can just change the water level for varying degrees of support for your neck. If it ends up not working for you, Mediflow offers a 30-day trial period.
Key Specs
Filling | Water |
---|---|
Cover | 100% hypoallergenic cotton |
Sizes | Standard |
Care instructions | Remove all water from the pouch, then hand wash with warm water and air-dry |
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Pros
- “Butterfly-Wing” shape creates supports head, neck, and arms
- Dedicated neck-shaped “nook” provides extra neck support
- Breathable, moisture-wicking cover
Cons
- “Neck nook” was too small for some users
The Sutera Dream Deep Pillow has been designed for anyone who has a problem with a conventional pillow. It features a tapered neck “nook,” which supports the entire length and width of your neck. The butterfly shape all features cutouts on the sides for you to insert your arms, which is more for stomach and side sleepers, but may also help back sleepers who like to keep their arms raised.
This pillow is 5 inches thick at the base with a crevice for your neck and head. If you’re a back sleeper who lifts up your arms while sleeping, the design of this pillow is specifically suited for this purpose. This pillow’s memory foam has a rebound time of 3 to 5 seconds, which means it’ll keep its shape with ongoing use.
Key Specs
Filling | Memory foam |
---|---|
Cover | Polyester microfiber |
Sizes | One Size |
Care instructions | Machine wash cold, air-dry |
Pillow for Neck Pain FAQs
PM: What kind of pillow is best for neck pain?
LH: To prevent neck pain while you sleep, you should use a pillow that properly supports your head and neck, allowing you to rest with your neck properly aligned with the rest of your spine. As you may have seen with our recommendations, the pillow that will do that for you may depend on whether you sleep on your back, side, or stomach, along with your height and other factors.
Generally speaking, stomach sleepers should look for a thin pillow, side sleepers need a tall pillow, and back sleepers want something in the middle. Regardless of pillow depth, you want a pillow that is firm enough so your head and neck rest on it without it deflating under you.
PM: Should I choose a soft or hard pillow for neck pain?
LH: So long as your head and neck rest in the right position, aligned with the rest of your body, you can use a firm or soft pillow and avoid neck pain. That said, a firmer pillow may be better suited to keeping your head and neck in the best possible position all night. (Of course, it only helps if you find that firm support comfortable.)
Most of the pillows on this list are made from memory foam because they provide firm, dense cushioning that doesn’t allow your neck to droop into a painful position.
PM: Is my pillow causing neck pain?
LH: Potentially, though there are many factors to consider before blaming a pillow on your neck-related woes. First, chronic neck pain can be a symptom of many physical issues, including lack of physical activity and poor posture while standing or sitting.
Even if you’ve isolated your sleep regimen as the source of the pain, the problem could stem from your position when you sleep–do you crane your neck up or let it droop below your shoulders? It could also be an issue with your mattress.
All that said, you should try swapping your pillow if you suspect your pillow is a problem. The right upgrade, firm or soft, will be one that keeps your head and neck level, aligned with your back.
Leeron Hoory
Leeron Hoory is a New York-based journalist with experience covering technology, health, and real estate. Her work has appeared in publications like Quartz, the Village Voice, Gothamist, and Slate, among others. She has reviewed home, outdoor and technology products for Popular Science, Tom's Guide, First for Women and Woman's World.
Amber Joglar
Reviews Editor
Amber is a Reviews Editor for Popular Mechanics with a focus on home, appliances, tech, and gaming. She also occasionally contributes lifestyle content to Best Products, Runner's World, and Bicycling. In her free time you can likely find her trading trinkets at an EDM festival, watching bad reality TV shows, or cuddling with her two cats.