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If you have back or neck pain, you probably need a memory foam pillow — 4 sleep experts explain why
There's more to it than just support. Two chiropractors, a sleep expert and a wellness adviser tell us what you need to know.
As a shopping editor at Yahoo Life, I test a lot of products and I often share my faves. Since the quality of sleep we get can determine how well our day goes, sleep products are some of my favorite things to test. The right products can make or break how well-rested we feel, from mattresses to duvets and everything in between. Sometimes the slightest adjustment can greatly improve the way we sleep.
Coop Home Goods Original Adjustable Memory Foam Pillow (Queen Size)
Brooklinen Marlow Pillow
Casper Foam Pillow with Snow Technology
Tempur-Pedic Tempur-Neck Pillow
Saatva Cloud Memory Foam Pillow (Standard/Queen)
A friend complained about waking with a stiff neck and back and recently asked if I could recommend a good memory foam pillow. I didn't have a straight answer for her, so I decided to ask the experts. Do memory foam pillows really help with neck and back pain and which ones are worth the investment?
Memory foam pillows give you the most all-around support 👩⚕️
I spoke with Dr. Brent Wells, a chiropractor based in Alaska with over 20 years of experience; Dr. Todd Maletich, a chiropractor at AICA Orthopedics; Korina Burkhard, a sleep expert and registered nurse and Dr. Kubanych Takyrbashev, a health and wellness adviser. All agreed that memory foam pillows are the way to go for every type of sleeper — especially those with back, neck and even shoulder problems.
"A memory foam pillow has supportive strength, ensuring you sleep in the best position for your spine, which is necessary for people who suffer from neck, shoulder or back pain," Burkhard says. "Unlike a traditional pillow that flattens after several uses and leads to poor alignment and discomfort, memory foam pillows come in different heights and conform to the shape of your neck and head."
Over 43,000 Amazon shoppers gave this memory foam pillow a perfect rating — mostly due to its customizable nature. It comes with extra memory foam fill that lets you adjust it to the correct height and comfort level, depending on the type of sleeper you are (side, back or stomach).
Find a pillow that contours 😴
Wells calls out contour memory foam pillows as some of the most supportive, especially for sleepers with back and neck problems — mostly thanks to their special shape and design.
A contour memory foam pillow is designed with a gentle indentation in the center that is meant to mimic the natural curve of your neck and upper spine. This feature allows your head to settle comfortably into the recessed area of the pillow, promoting the natural alignment of your spine while you rest.
"Contour pillows, with this ergonomic design, seem better to accommodate the natural curvature of the cervical spine, thus offering enhanced support," Wells says.
Look for pillows that are cooling ❄️
According to Maletich, there are a few things to look for when choosing the right memory foam pillow and — if you sleep hot at night — look for one with cooling properties. Since the temperature of the head regulates core body temperature, a cooling memory foam pillow is essential to good-quality sleep.
Daniel Noyed, a certified sleep science coach at the Sleep Foundation, explained it best, "A cooling pillow draws heat away from your body." Look for features that include airflow designs and cooling layers that will protect against heat-trapping while you sleep.
While you shouldn't expect a cooling pillow to stay ice cold throughout the night, Takyrbashev explains that a good one will "enhance breathability and dissipate heat" — which is what you want if you often find yourself sweating throughout the night.
This Brooklinen fave has everything these experts recommend wrapped into one. It's adjustable, supportive and is made of cooling-infused memory foam.
Like Maletich suggests, cooling memory foam pillows give you the best of both worlds — they're temperature-regulating and contour to the shape of your head and neck. This one from popular bedding and mattress brand Casper is a shopper favorite that the brand says is specifically designed to keep your head and neck properly aligned while keeping you cooler throughout the night.
Not all memory foam pillows are made equal 🛏
While you may be eager to grab the first memory foam pillow you see, Wells made it a point to note that you won't get the same results across the board. Like with mattresses and even bedding, there are quality levels to memory foam pillows. But, don't worry, he spells out what you should look for when shopping.
"The density and responsiveness of the foam can vary significantly between products, affecting their effectiveness," Wells says. "High-density memory foam offers more robust support and durability but may also retain more heat, which could be uncomfortable for some users. Therefore, selecting a memory foam pillow with a balance of supportiveness and breathability is crucial for maximizing benefits."
Maletich shared the same thoughts, adding that while memory foam pillows can help alleviate neck and back pain, they won't solve all your sleeping problems. It's important to choose a memory foam pillow that's right for your needs, and if you're a hot sleeper, a cooling memory foam pillow may just cover all bases for you.
"Memory foam can be beneficial for many people because it molds to the body, reducing pressure points," Maletich says. "However, the quality of memory foam varies greatly." With this in mind, investing in one that's customizable is the best bet.
Burkhard says this pillow "offers the best spinal alignment, features a contoured design and high-quality memory foam, and thus offers the best neck support for people dealing with neck pain."
Burkhard added that this one from Saatva gives you "customizable support" and "has a removable inner pillow and a shredded foam core, which offers conforming relief to people with neck and shoulder pain."
The reviews quoted above reflect the most recent versions at the time of publication.
