{"id":25296,"date":"2019-06-05T00:00:00","date_gmt":"2019-06-05T00:00:00","guid":{"rendered":"https:\/\/blog.saatva.com\/best-pillow-for-back-and-neck-pain\/"},"modified":"2023-08-29T16:04:24","modified_gmt":"2023-08-29T16:04:24","slug":"best-pillow-for-back-and-neck-pain","status":"publish","type":"post","link":"https:\/\/www.saatva.com\/blog\/best-pillow-for-back-and-neck-pain\/","title":{"rendered":"The Best Pillows for Back and Neck Pain"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">If you live with&nbsp;<a target=\"_blank\" rel=\"noreferrer noopener\" href=\"https:\/\/www.saatva.com\/blog\/best-mattress-for-back-pain\/\">back pain<\/a>&nbsp;or neck pain, you know how hard it can be to get a good night&#8217;s rest. You toss and turn, unable to get comfortable. Time passes, frustration grows, and sleep seems ever more elusive.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">One thing you can do right away is to make sure your pillow isn&#8217;t part of the problem. The wrong pillow may not only prevent you from finding relief but can actually increase the discomfort.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">There are so many specialized pillows on the market that choosing the right one can be an exercise in confusion (and I&#8217;ve got the closet full of failed experiments to show for it). So if you&#8217;re wondering what kind of neck pillow is right for you, here&#8217;s what you need to know to make an informed decision.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-how-to-choose-the-best-pillow-for-neck-pain\">How to choose the best pillow for neck pain<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">To help relieve neck pain you need a&nbsp;<a target=\"_blank\" rel=\"noreferrer noopener\" href=\"https:\/\/www.saatva.com\/blog\/types-of-pillows\/\">type of pillow<\/a>&nbsp;that keeps your head in a neutral position, with your neck perfectly aligned with your spine. It should fill the \u201cgap&#8221; between your neck, head, and back even when you move during sleep. It should be durable and breathable, with a cover that has a 400 thread count or less; anything higher traps body heat. And it should have the right type of fill for your needs.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The best pillows for neck pain are usually made from one of these materials:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Memory foam:<\/strong>&nbsp;Like a&nbsp;<a target=\"_blank\" rel=\"noreferrer noopener\" href=\"https:\/\/www.saatva.com\/blog\/memory-foam-mattress-guide\/\">memory foam mattress<\/a>, a memory foam pillow will mold to your unique shape, providing excellent comfort and support for your neck, back, and shoulders.<\/li>\n\n\n\n<li><strong>Latex:&nbsp;<\/strong>Buoyant and responsive, latex also excels at head and neck support. It&#8217;s a good material for anyone with&nbsp;<a target=\"_blank\" rel=\"noreferrer noopener\" href=\"https:\/\/www.saatva.com\/blog\/allergy-proof-bedroom\/\">allergies<\/a>, as natural latex is hypoallergenic and resistant to dust mites. Latex typically sleeps cooler than memory foam.<\/li>\n\n\n\n<li><strong>Down:&nbsp;<\/strong>The soft inner feathers of geese or ducks don&#8217;t provide as much in the way of firm support, but the comfort and malleability as you shift positions during sleep can&#8217;t be beaten.<\/li>\n\n\n\n<li><strong>Gel pillow:&nbsp;<\/strong>Usually made from a down-like material or foam that has been infused or layered with a cooling gel, these pillows are designed to provide the contouring benefits of foam without foam&#8217;s tendency to trap body heat.<\/li>\n\n\n\n<li><strong>Water pillow:<\/strong>&nbsp;As the name suggests, these have a base of water under an upper layer (or layers) of fill that can be made from polyester, foam, down, or other material. A water pillow contours well and retains its shape, though it can be heavy and doesn&#8217;t move much.<\/li>\n\n\n\n<li><strong>Microbead:<\/strong>&nbsp;Polystyrene foam mimics the \u201cbeans&#8221; in a bean bag. These light pillows conform well and are good for sleeping on your side or back.<\/li>\n\n\n\n<li><strong>Cotton:<\/strong>&nbsp;Typically medium-firm, cotton pillows remain cool, provide good support, hold their shape, and are particularly good for neck pain sufferers.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><em>Related:&nbsp;<\/em><\/strong><a href=\"https:\/\/www.saatva.com\/blog\/how-to-pick-the-best-pillow\/\" target=\"_blank\" rel=\"noreferrer noopener\"><em><strong>How to pick the right pillow for your best night&#8217;s sleep<\/strong><\/em><\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-matching-your-pillow-to-your-sleep-position\">Matching your pillow to your sleep position<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Because your sleeping position affects your spinal alignment, certain pillows work best for certain sleep styles.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a target=\"_blank\" rel=\"noreferrer noopener\" href=\"https:\/\/www.saatva.com\/blog\/best-mattress-for-back-sleepers\/\"><strong>Back sleepers<\/strong><\/a>&nbsp;will want a medium-thick pillow to keep the head, neck, and spine well-aligned. Memory foam, buckwheat, gel, or down are good options for the pillow you need. Wool and other thicker materials aren&#8217;t so good. Another option is a foam wedge under your knees. Foam wedge is the best option because regular pillows may shift.<\/li>\n\n\n\n<li><a target=\"_blank\" rel=\"noreferrer noopener\" href=\"https:\/\/www.saatva.com\/blog\/the-best-mattress-for-side-sleepers\/\"><strong>Side sleepers<\/strong><\/a>&nbsp;(most people) need a slightly thicker, firmer pillow for optimal alignment. Keeping your spine properly aligned while lying on your side is the challenge. Backpained.com recommends either a shredded memory foam pillow under your neck and head and another pillow between your bent knees, or else a single body pillow.<\/li>\n\n\n\n<li><a href=\"https:\/\/www.saatva.com\/blog\/best-mattress-for-stomach-sleepers\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Stomach sleepers<\/strong><\/a>&nbsp;are more challenging because stomach sleeping itself puts strain on your lower back. A nearly flat pillow is best. A pillow under the belly and pelvis helps maintain the spine&#8217;s natural curvature. Although stomach sleeping is the worst for back pain, a flat down pillow under the pelvic region and head can help, according to backpained.com. Alternatively, rotating slightly to the side and using a thin pillow can alleviate the discomfort. <\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><em>Related:&nbsp;<a href=\"https:\/\/www.saatva.com\/blog\/best-travel-pillow-for-you\/\" target=\"_blank\" rel=\"noreferrer noopener\">How to find the right travel pillow for you<\/a><\/em><\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><section\n    class=\"saatva-product-slider bg-fuscous-gray text-white\"\n    aria-label=\"Get more comfortable in bed with these Saatva pillows carousel\"\n    x-data=\"productSlider(3)\"\n>\n            <p class=\"bg-makara p-4 text-center\">Get more comfortable in bed with these Saatva pillows<\/p>\n    \n            <p\n            id=\"product-slider-6a9ee3d04a61a-instructions\"\n            class=\"sr-only\"\n        >\n            This carousel automatically rotates through products. Use the pause button to stop rotation, or use the slide dots to navigate.\n        <\/p>\n\n        <div class=\"relative\">\n            <button\n                type=\"button\"\n                class=\"absolute top-2 right-2 z-10 icon-btn bg-black\/25\"\n                @click=\"toggleAutoplay()\"\n                :aria-label=\"playing ? 'Pause carousel' : 'Play carousel'\"\n            >\n                <span\n                    x-show=\"playing\"\n                    aria-hidden=\"true\"\n                >\n                    <svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 20 20\" fill=\"currentColor\" class=\"size-5\">\n                        <path d=\"M5.75 4.5a1.25 1.25 0 0 1 1.25-1.25h1.5A1.25 1.25 0 0 1 9.75 4.5v11A1.25 1.25 0 0 1 8.5 16.75H7a1.25 1.25 0 0 1-1.25-1.25v-11Zm5 0a1.25 1.25 0 0 1 1.25-1.25h1.5a1.25 1.25 0 0 1 1.25 1.25v11A1.25 1.25 0 0 1 13.5 16.75H12a1.25 1.25 0 0 1-1.25-1.25v-11Z\" \/>\n                    <\/svg>\n                <\/span>\n                <span\n                    x-show=\"! playing\"\n                    x-cloak\n                    aria-hidden=\"true\"\n                >\n                    <svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 20 20\" fill=\"currentColor\" class=\"size-5\">\n                        <path fill-rule=\"evenodd\" d=\"M4.5 4.653c0-1.426 1.529-2.33 2.779-1.643l11.54 6.347c1.295.712 1.295 2.573 0 3.286L7.28 16.99c-1.25.687-2.779-.217-2.779-1.643V4.653Z\" clip-rule=\"evenodd\" \/>\n                    <\/svg>\n                <\/span>\n            <\/button>\n\n            <div\n                x-ref=\"carousel\"\n                aria-describedby=\"product-slider-6a9ee3d04a61a-instructions\"\n            >\n                                    \n                    <div\n                        class=\"carousel-cell w-full\"\n                        role=\"group\"\n                        aria-label=\"Slide 1 of 3\"\n                        :aria-hidden=\"selectedIndex !== 0\"\n                    >\n                        <a\n                            href=\"https:\/\/www.saatva.com\/bedding\/the-saatva-pillow\"\n                            class=\"block no-underline! hover:underline!\"\n                            aria-label=\"Shop Latex Pillow\"\n                            :tabindex=\"selectedIndex !== 0 ? '-1' : '0'\"\n                        >\n                            <img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"515\" src=\"https:\/\/blog.saatva.com\/wp-content\/uploads\/2023\/04\/latex-pillow-1024x515.jpg\" class=\"w-full aspect-video object-cover wp-post-image\" alt=\"saatva latex pillow\" srcset=\"https:\/\/blog.saatva.com\/wp-content\/uploads\/2023\/04\/latex-pillow-1024x515.jpg 1024w, https:\/\/blog.saatva.com\/wp-content\/uploads\/2023\/04\/latex-pillow-300x151.jpg 300w, https:\/\/blog.saatva.com\/wp-content\/uploads\/2023\/04\/latex-pillow-768x386.jpg 768w, https:\/\/blog.saatva.com\/wp-content\/uploads\/2023\/04\/latex-pillow-1536x773.jpg 1536w, https:\/\/blog.saatva.com\/wp-content\/uploads\/2023\/04\/latex-pillow.jpg 1920w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/>\n\n                            <div class=\"space-y-4 p-8 pb-0 lg:text-base\">\n                                <span class=\"h4 block\">Latex Pillow<\/span>\n                                <span class=\"btn inline-flex\">Shop Now<\/span>\n                            <\/div>\n                        <\/a>\n\n                        <div\n                            class=\"rich-text-level px-8 pt-4 pb-8 lg:text-base\"\n                            style=\"--spacing-rhythm: 0.75em\"\n                        >\n                            \n<p class=\"wp-block-paragraph\">A core of shredded natural latex, wrapped in a breathable organic cotton cover. Plush and responsive for the perfect head and neck support.<\/p>\n\n                        <\/div>\n                    <\/div>\n                                    \n                    <div\n                        class=\"carousel-cell w-full\"\n                        role=\"group\"\n                        aria-label=\"Slide 2 of 3\"\n                        :aria-hidden=\"selectedIndex !== 1\"\n                    >\n                        <a\n                            href=\"https:\/\/www.saatva.com\/bedding\/memory-foam-pillow\"\n                            class=\"block no-underline! hover:underline!\"\n                            aria-label=\"Shop Graphite Memory Foam Pillow\"\n                            :tabindex=\"selectedIndex !== 1 ? '-1' : '0'\"\n                        >\n                            <img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"515\" src=\"https:\/\/blog.saatva.com\/wp-content\/uploads\/2023\/04\/graphite-memory-foam-pillow-1024x515.jpg\" class=\"w-full aspect-video object-cover wp-post-image\" alt=\"saatva graphite memory foam pillow\" srcset=\"https:\/\/blog.saatva.com\/wp-content\/uploads\/2023\/04\/graphite-memory-foam-pillow-1024x515.jpg 1024w, https:\/\/blog.saatva.com\/wp-content\/uploads\/2023\/04\/graphite-memory-foam-pillow-300x151.jpg 300w, https:\/\/blog.saatva.com\/wp-content\/uploads\/2023\/04\/graphite-memory-foam-pillow-768x386.jpg 768w, https:\/\/blog.saatva.com\/wp-content\/uploads\/2023\/04\/graphite-memory-foam-pillow-1536x773.jpg 1536w, https:\/\/blog.saatva.com\/wp-content\/uploads\/2023\/04\/graphite-memory-foam-pillow.jpg 1920w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/>\n\n                            <div class=\"space-y-4 p-8 pb-0 lg:text-base\">\n                                <span class=\"h4 block\">Graphite Memory Foam Pillow<\/span>\n                                <span class=\"btn inline-flex\">Shop Now<\/span>\n                            <\/div>\n                        <\/a>\n\n                        <div\n                            class=\"rich-text-level px-8 pt-4 pb-8 lg:text-base\"\n                            style=\"--spacing-rhythm: 0.75em\"\n                        >\n                            \n<p class=\"wp-block-paragraph\">Breathable shredded memory foam and latex core provides contouring support, while advanced graphite technology draws heat away.<\/p>\n\n                        <\/div>\n                    <\/div>\n                                    \n                    <div\n                        class=\"carousel-cell w-full\"\n                        role=\"group\"\n                        aria-label=\"Slide 3 of 3\"\n                        :aria-hidden=\"selectedIndex !== 2\"\n                    >\n                        <a\n                            href=\"https:\/\/www.saatva.com\/bedding\/down-alternative-pillow\"\n                            class=\"block no-underline! hover:underline!\"\n                            aria-label=\"Shop Down Alternative Pillow\"\n                            :tabindex=\"selectedIndex !== 2 ? '-1' : '0'\"\n                        >\n                            <img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"515\" src=\"https:\/\/blog.saatva.com\/wp-content\/uploads\/2023\/04\/down-alternative-pillow-1024x515.jpg\" class=\"w-full aspect-video object-cover wp-post-image\" alt=\"saatva down alternative pillow\" srcset=\"https:\/\/blog.saatva.com\/wp-content\/uploads\/2023\/04\/down-alternative-pillow-1024x515.jpg 1024w, https:\/\/blog.saatva.com\/wp-content\/uploads\/2023\/04\/down-alternative-pillow-300x151.jpg 300w, https:\/\/blog.saatva.com\/wp-content\/uploads\/2023\/04\/down-alternative-pillow-768x386.jpg 768w, https:\/\/blog.saatva.com\/wp-content\/uploads\/2023\/04\/down-alternative-pillow-1536x773.jpg 1536w, https:\/\/blog.saatva.com\/wp-content\/uploads\/2023\/04\/down-alternative-pillow.jpg 1920w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/>\n\n                            <div class=\"space-y-4 p-8 pb-0 lg:text-base\">\n                                <span class=\"h4 block\">Down Alternative Pillow<\/span>\n                                <span class=\"btn inline-flex\">Shop Now<\/span>\n                            <\/div>\n                        <\/a>\n\n                        <div\n                            class=\"rich-text-level px-8 pt-4 pb-8 lg:text-base\"\n                            style=\"--spacing-rhythm: 0.75em\"\n                        >\n                            \n<p class=\"wp-block-paragraph\">Made from two types of hypoallergenic down alternative fibers, wrapped in 100% organic cotton. Soft, plush, and breathable for cool, comfortable sleep.<\/p>\n\n                        <\/div>\n                    <\/div>\n                            <\/div>\n        <\/div>\n    <\/section>\n\n<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">FAQs<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">How do I keep my neck from hurting with a pillow?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">To help relieve neck pain, you need a&nbsp;<a href=\"https:\/\/www.saatva.com\/blog\/types-of-pillows\/\">type of pillow<\/a>&nbsp;that keeps your head in a neutral position, with your neck perfectly aligned with your spine. Make sure to choose a pillow that corresponds to your sleep style as each position affects your spinal alignment differently.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Is a higher pillow better for back pain?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">A higher pillow won\u2019t keep your neck aligned with your spine, nor will it fill the \u201cgap&#8221; between your neck, head, and back, so it could actually worsen your back pain.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Specialty pillows for back and neck pain<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">In addition to a pillow on which to lay your head, you might want to consider specialty pillows designed to be used in conjunction with regular pillows to keep back pain and neck pain at bay. The correct pillow or two to keep your spine properly aligned during the day and throughout the night will let you enjoy a good night&#8217;s sleep and less pain the next day.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Some of the best pillows for back pain and neck pain include:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Body pillows:<\/strong>&nbsp;Upwards of six feet long, these body-length pillows are used to keep your body in alignment while you sleep by taking pressure off your hips and evenly distributing your weight.<\/li>\n\n\n\n<li><strong>Orthopedic pillows:<\/strong>&nbsp;These pillows come in a variety of types. Best known is the U-shaped travel pillow designed to support the neck and keep your head upright while on a bus, train, or plane. There are also contour pillows, such as one that curves down like a ski slope to provide good support for the head and cradle the neck.<\/li>\n\n\n\n<li><strong>Donut and lumbar pillows:<\/strong>&nbsp;Both of these are designed to aid in sitting. Donuts provide relief from the pain of a tailbone injury (<a target=\"_blank\" rel=\"noreferrer noopener\" href=\"https:\/\/www.saatva.com\/blog\/how-to-sleep-with-hemorrhoids\/\">hemorrhoid sufferers<\/a>&nbsp;use them too). Lumbar pillows support the natural curve of your lower back while sitting. (Learn more about the&nbsp;<a target=\"_blank\" rel=\"noreferrer noopener\" href=\"https:\/\/www.saatva.com\/blog\/lumbar-support\/\">importance of lumbar support<\/a>.)<\/li>\n\n\n\n<li><strong>Throw pillows:<\/strong>&nbsp;Often used for decoration, these small, usually square pillows are also useful for adding neck support or between the knees while sleeping on your side to provide better spinal alignment.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>If you live with back pain or neck pain, you know how hard it can be to get a good night&#8217;s rest. You toss and turn, unable to get comfortable<\/p>\n","protected":false},"author":58,"featured_media":25297,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[389,384,388,404],"tags":[],"coauthors":[424],"guest":[],"host":[],"class_list":["post-25296","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sleep-health","category-bedding","category-pillows","category-sleep-back-pain"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/posts\/25296","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/users\/58"}],"replies":[{"embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/comments?post=25296"}],"version-history":[{"count":0,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/posts\/25296\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/media\/25297"}],"wp:attachment":[{"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/media?parent=25296"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/categories?post=25296"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/tags?post=25296"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/coauthors?post=25296"},{"taxonomy":"guest","embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/guest?post=25296"},{"taxonomy":"host","embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/host?post=25296"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}