If You Keep Waking Up With Neck Pain, This $49 Memory Foam Pillow Is Made For You

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When you're prioritizing quality sleep, nothing is worse than aches and pains that keep you up at night or linger the next day. Neck pain, specifically, can be difficult to manage. In some cases, the best pillows for neck pain may be able to help.

If you’re sitting uncomfortably at your desk all day, craning down to look at your screen, it makes sense that your neck is aching. Luckily, a neck pillow can help keep you in the correct posture as you sleep, so you don't exacerbate the problem throughout the night.

Meet the experts: Charla R. Fischer, MD, is an associate professor of orthopedic surgery at the NYU Grossman School of Medicine.

William Hatten, DC, is a chiropractor and owner of Hatten Family Chiropractic.

Jacob Hascalovici, MD, PhD, is a board-certified interventional pain specialist.

Victor Romano, MD, is the author of Finding The Source: Maximizing Your Results—With and Without Orthopedic Surgery.

Neel Anand, MD, is a professor of orthopedic surgery and the director of spine trauma at Cedars-Sinai Spine Center in Los Angeles.

Kathryn McElheny, MD, is a sports medicine attending physician at the Hospital For Special Surgery.

For pain that isn’t alarming, a neck pillow is a totally valid option for easing your upper body aches. Still, sometimes neck pain is a more serious issue and might warrant a visit to the doctor’s office. “Anytime the pain level is at a five or more out of 10, then you should see a physical therapist or doctor,” says Charla R. Fischer, MD, an associate professor of orthopedic surgery at the NYU Grossman School of Medicine. Additionally, if your pain is the result of an injury, you should see a doctor immediately.

What should I look for in a pillow for neck pain?

The most important thing to consider when shopping for the best pillow is your overall comfort. Here are a few factors you can also consider.

Firmness

The firmness you should seek out depends on the type of sleeper you are. For side and stomach sleepers, a firm pillow is usually better at providing support, and especially plush ones, like down, aren't recommended by William Hatten, DC, a chiropractor and owner of Hatten Family Chiropractic. "They don't offer any support," he says.

Loft

Luckily, most lofts on the pillows on this list are adjustable, but loft can be critical to whether you'll end up with neck pain or not. "You want your neck to be straight [while sleeping]," says Hatten. If your neck is not aligned with your spine while lying on your mattress and pillow, the loft of your pillow is too high, and you're likely to end up with neck pain.

If you are a back sleeper, the thinner the pillow, the better, says Hatten. When you sleep on your back, your body is aligned with the mattress.

If you sleep on your side, then you want the width of the pillow to fill in the gap between your shoulder and ear as you lay down.

If you sleep on your stomach, a "medium-t0-thick" pillow is ideal, suggests Hatten, adding that a pillow of that size will keep your neck aligned.

Shape

A typically-shaped memory foam pillow is your best option for sleeping, says Hatten. However, if you're dealing with a specific neck issue or want to target an area of your body or neck, a specially-shaped pillow is worth considering. Cervical pillows (which have dips that mold to your neck) are great for targeting that area if it's prone to pain. Others that wrap directly around your neck, such as the Calming Comfort option on this list, can be helpful for alleviating pain that's already developed. Hatten also recommends a body pillow for side and stomach sleepers to keep their body from "contorting" while sleeping, which can lead to neck pain.

The 15 Best Pillows For Neck Pain

ThermaComfort Weighted Neck Pillow

Sometimes pillows can be infused with scents, such as chamomile, lavender, menthol, and eucalyptus, using aromatherapy. "These can create a sense of relaxation and lead to improved sleep quality, which is inversely correlated with chronic pain," explains Jacob Hascalovici, MD, PhD, a board-certified interventional pain specialist.

In addition to providing aromatherapy, this pillow can be heated in the microwave to create a calming heated sensation that can help soothe headaches, too.

Contour Memory Foam Pillow

Pillows like this contour memory foam one are favorites for experts, including Victor Romano, MD, the author of Finding The Source: Maximizing Your Results—With and Without Orthopedic Surgery.

Here's another bonus: Most contouring pillows have special ergonomic designs that treat your neck like a queen. This plush one has a shallow center cavity for cervical support that gently cradles your neck, so you can sleep soundly and pain-free.

Sandwich Pillow

Cervical contour pillows like this one are loved by experts because "your neck rests on a less elevated side when lying on your back, or on a more elevated side when sleeping on your side," says Neel Anand, MD, a professor of orthopedic surgery and the director of spine trauma at Cedars-Sinai Spine Center in Los Angeles.

Water Pillow

Long gone are the days of water beds. But the trend of water pillows is alive and well—as it should be given its perks. Water pillows are actually effective at reducing sleep pain intensity, increasing pain relief, and improving quality of sleep, says Kathryn McElheny, MD, a sports medicine attending physician at the Hospital For Special Surgery.

All you have to do is fill the inner pouch (which is surrounded by comfy, typical pillow fabric) to your liking, lie down, and drift away.

Memory Foam Contour Pillow

Heading to the store to try pillows before buying is never a bad idea. "Spending the time upfront can save you money–and aches–in the long run," says Dr. Anand. If you can't, this pillow is a solid choice, given its five-year warranty. It's also contoured, making it adaptable to your head, neck, and shoulders. There's a higher side and a lower side, so you can choose the one that's most comfy for you.

Shredded Memory Foam Pillow

The best pillows for neck pain are not necessarily always the priciest. "Don’t assume the more money you spend, the more comfortable you’ll be," says Dr. Anand. "The best sleeping surface is the one that feels best to you."

This pillow, which is on the less expensive side, has more than 7,800 happy customers on Amazon because it strikes the perfect balance between soft and firm.

Rest & Read Pillow

Want to get comfy while kicking back with a book? This pillow by Sleep Number is perfect for those moments. It's made with two sections designed to support the neck, shoulders, and lower back. The lower section is specifically made with a blend of down alternative and memory foam to allow the pillow to contour to your upper body.

Shredded Memory Foam Pillow

You want to have just the right amount of space between your mattress and your head while you lie in bed, reiterates Dr. Anand. For a super-firm mattress, you'll need a thicker pillow to create a little extra distance. "There is less cushion for your shoulder to sink into, and thus, there is greater space between your mattress and head," explains Dr. Anand.

This thicker pillow has a specially vented cover that helps keep you cool all night.

Graphite Memory Foam Pillow

Women's Health editors have a thing for Saatva mattresses, but their pillows are great, too. This graphite memory foam pillow is firm and contouring, and is designed to draw heat away from the body. The cooling effect is perfect for those who tend to sleep hot.

Buckwheat Pillow

Caring for your neck and caring for the environment can go hand in hand. This organic buckwheat hull pillow from Hullo is a good eco-friendly—and contoured—option.

This pillow's also customizable, which is important since finding the perfect one can be a game of trial and error. You can actually remove (or add) filling until you get it juuuuust right.

Premium Adjustable Memory Foam Pillow

If you switch positions and swap sides while you snooze, you're going to want to steer clear of contoured pillows, which might actually cause more neck pain because you don't stay in the one position that it's made to support.

Instead, go for an adjustable pillow like this one from Coop Home Goods. It allows you to customize the amount of shredded memory foam fill to your liking.

Ultra Slim Gel-Infused Memory Foam Pillow

Consider your daytime habits—specifically, texting. If you're a tech junkie, Dr. Anand recommends avoiding a pillow that causes your head to bend forward while lying on your back or one that causes your head to bend significantly to the side while lying on your side. This will only exacerbate the "tech neck" or neck pain you probably experience from bending your head forward to look at your gadgets all day.

The fix? This slim memory foam option, which will keep your neck and spine in a nice straight line.

Allerest Double Down Around Soft Pillow

If you have allergies, a good pillow that does wonders for your neck will only help so much. But you can sleep soundly knowing that both your neck and nose will be at peace with Pacific Coast's cushiony pillow-in-a-pillow. It's made specifically to block dust mites and allergens without using any chemicals. One is filled with feathers and focuses on support while the other made with down is for comfort.

Harmony Pillow

Hatten uses the Purple Harmony himself. "[It's] the best pillow on the market," he says. It comes in three sizes, so you can pick the pillow that will work best for you.

The pillow feels like a version of the mattress. It's pretty springy, and doesn't go flat. It's a little pricey—but your neck will surely appreciate the splurge.

Pillow Cube

If you're a side sleeper, Hatten recommends trying out the pillow cube. The pillow is designed to fill in the gap between your neck and shoulder to help you avoid and alleviate any pain. It's also made with cooling technology, so that there's no need to turn to the other side of the pillow in the middle of the night.

How Our Team Chose The Best Pillows For Neck Pain

For the past few years, Women’s Health editors, including commerce editor Jasmine Gomez, editorial assistants Olivia Evans and Sabrina Talbert, former assistant editor Elizabeth Bacharach, and contributor Caroline Shannon-Karasik vetted the bestselling, top-rated pillows for neck pain.

Our team consulted six medical experts, and then evaluated thousands of customer reviews and ratings to narrow down the best pillows for neck pain for a wide range of needs and preferences.

What is the best pillow to use if you have neck pain?

If you have your mind set on buying a new pillow for neck pain, here are a few things to keep in mind, according to experts.

It's all about comfort. In short, you want to find a pillow that’s going to make you feel comfortable, which should subsequently lead to better sleep and help you avoid neck pain altogether. It can take trial and error to find the most comfortable pillow for your own body, says Dr. Fischer, so you may need to test out a few before finding your best fit.

Check out temperature control. Did you know that cooler, rather than heated, environments are actually more conducive to better shut-eye? That’s why you should check out a temperature-control pillow, says Dr. Hascalovici, which is typically made with a gel-like base that keeps you cool and more comfortable as you sleep.

Material is key. Dr. Hascalovici typically recommends two types of pillow materials: memory foam and down pillows. Memory foam pillows—typically used for both sitting and sleeping—are soft and provide support by filling the gaps created by your body to align the spine, explains Dr. Hascalovici. On the other hand, down pillows are made with feathers and have varying levels of support based on how full the pillows are.

Do higher pillows help with neck pain?

You should consider the way you sleep before deciding how high you want your pillow to be. Your head, neck, and spine should ultimately be in a straight line while sleeping.

If you sleep primarily on your back, a thinner pillow is probably best at keeping your neck and spine aligned, says Hatten. However, side and stomach sleepers might benefit from a pillow with more height, especially if you notice a gap between your neck, shoulders, and spine while lying down on your mattress.

What is the best sleeping position and pillow for neck pain?

Historically, it is believed that the most hygienic way to sleep is on your back. "We're designed to sleep on our back," says Hatten. "But if you're in your mid-40s [and sleep on your side or stomach], it's going to be really hard to convince [yourself] to sleep on your back. So, rather than trying to get you to change a 45-year-old pattern, find a pillow that will work with you in this position."

Important note: While some experts follow the idea that back sleeping is the best, there have been conflicting studies that suggest otherwise. For example, a recent article from Mayo Clinic argued that side sleeping is better because sleeping on your back may cause your tongue and jaw to crowd your airway. Additionally, it can work against those who snore or are pregnant.

Is a soft or hard pillow better for your neck?

Some firmness is usually a good thing, but it all comes down to how you sleep, and what you prefer. The ideal level of firmness is a "medium-to-lightly firm" pillow if you aren't sure of your personal preference or sleeping styles," says Hatten.

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