Pillow Talk: The Missing Piece to Helping Your Neck Pain

Harmony pillow at Invigorate

If you’re waking up with neck pain or feeling like you’ve “slept wrong”, we might ask you to tell us about your pillow. Weird question, right?

One often overlooked factor in neck pain management and recovery is the quality of your pillow. A good pillow plays a vital role in ensuring proper support for your neck and spine during sleep, which is critical for both alleviating existing neck pain and preventing future discomfort. Let’s explore why investing in the right pillow can make all the difference for neck pain recovery and how often you should replace it.

How a Good Pillow Helps with Neck Pain

Features of a good pillow

  1. Spinal Alignment
    A pillow’s primary function is to support your head, neck, and shoulders, maintaining proper spinal alignment whilst you sleep. When your spine is neutrally aligned, the muscles in your neck and upper back can relax, preventing unnecessary strain. An unsupportive or improperly shaped pillow can leave your neck either too high or too low, leading to stiffness or pain when you wake up in the morning. Having your neck nicely supported is important regardless of whether you are a back or a side sleeper. Sleeping without adequate neck support is almost like having your neck tilted sideways for 8 hours, which makes it understandable why you may wake up with neck stiffness/pain. 
  2. Pressure Relief
    A good pillow can help evenly distribute the weight of your head and reduce pressure on areas of the neck that may be sensitive or sore due to injury. Memory foam and other contouring materials are particularly effective in moulding to the shape of your head and neck, providing customised support. These pillows can help reduce tension and soreness that accumulate during the day.
  3. Optimising Recovery from Injuries
    If you are recovering from an injury, whether it’s a neck related injury or not, a good pillow is essential for recovery. The right pillow can be key to a comfortable and restful sleep, which is when the majority of recovery will occur. One night of poor sleep is unlikely to negatively impact your healing process, however things may start to change if you are missing out on sleep for days at a time. Research shows that consistently suboptimal sleep quality and sleep time has a 2-3x risk of increasing pain.During sleep, the body sees an increase in blood flow, with increased oxygen and nutrients coming alongside this. When we don’t get enough restorative sleep, our bodies produce fewer growth hormones, which are essential for tissue repair and muscle recovery. Similarly, hormones are also released during the sleep cycle which are responsible for helping regulate inflammation. With reduced sleep, may come increased inflammation, making it longer and more difficult for the body to recover from an injury.

Choosing the Right Pillow for Neck Pain

Not all pillows are created equal, and what works for one person may not work for another. Here are some factors to consider when choosing a pillow for neck pain relief:

  • Firmness: Your pillow should neither be too firm nor too soft. The firmness level depends on your sleeping position. For example, side sleepers may benefit from a firmer pillow to support the gap between the neck and shoulder, while back sleepers may prefer a medium-firm pillow.
  • Shape: Ergonomic or cervical pillows are designed to support the natural curve of your neck. These pillows often have a contoured shape that can help with alignment, doing so by being higher in the curves of your neck, and lower where your head should rest.

How Often Should You Replace Your Pillow?

Many people are guilty of keeping their pillow past its prime, but even the best pillows wear out over time, losing their ability to provide proper support. The general rule of thumb is to replace your pillow every 1 to 2 years, but this can vary depending on the material and how well it has been maintained. Here are some signs that it may be time to replace your pillow:

  • Loss of shape: If your pillow no longer springs back to its original form after use, it has likely lost its support.
  • Neck pain or stiffness: If you begin to notice recurring neck pain or discomfort, it could be a sign that your pillow is no longer providing adequate support.
  • Allergies or odours: Pillows can accumulate dust mites, dead skin cells, and allergens, especially if not washed or replaced regularly. If your pillow develops an odour or triggers allergies, it’s time to get a new one.

A good pillow is not just a luxury, it’s an essential tool in managing and preventing neck pain. By investing in the right pillow, you can improve your sleep quality, promote better spinal alignment, and speed up recovery from neck and even shoulder injuries. Be mindful of how often you replace your pillow, and make sure to choose one that suits your sleeping style and provides adequate support!

Our pillow of choice is the Flexi Pillow – Harmony, which is a contoured memory-foam pillow that is suitable for most as they are adjustable to 4 different heights due to its removable insert to adjust the height correctly for your neck. The medium-firm support is ideal for both side and back sleepers and promotes proper sleep posture – no more neck pain!

 

Harmony pillow

Find it on our shop https://invigoratehealth.com.au/product/harmony-pillow-reduces-neck-pain/

 

(Published Jan 29, 2025)


Written By: Jasmyn Windsor (Physiotherapist)