Your neck contains small, delicate joints and muscles that support the weight of your head (which averages 4–5kg!). During sleep, a pillow that is too high or too flat can strain these muscles and compress your cervical spine, contributing to:

• Neck stiffness

• Shoulder tension

• Headaches

• Pins and needles in the arms or hands

• Poor sleep quality

The best pillow for neck pain helps maintain a neutral spine—supporting the natural curve of your neck and aligning your head with your shoulders for a more restful, pain-free sleep.

Consider Your Sleep Position

The way you sleep plays a major role in determining the best pillow for neck pain, as each position requires different levels of support to maintain proper spinal alignment.

Back Sleepers

Look for a medium-loft pillow that supports the natural curve of your neck. The best pillow for neck pain in this case is often a contour pillow with a dip for your head and a raised section under the neck, helping to cradle the cervical spine comfortably.

Side Sleepers

Side sleepers typically benefit from a firmer, higher-loft pillow to fill the space between the head and shoulder. The best pillow for neck pain in this position helps keep your head level and your spine aligned. Contoured or memory foam pillows can also prevent your head from tilting downward during the night.

Stomach Sleepers

This position is generally not recommended for people with neck pain, as it places the neck in a rotated and strained position. However, if you must sleep this way, the best pillow for neck pain is a soft, low-profile pillow—or sometimes no pillow at all—to minimise neck extension and compression.

Adjustable pillows with removable inserts or shredded memory foam allow you to customise the height and firmness, which can be especially helpful if your needs change or if you’re in a transition phase (e.g., recovering from an injury or sleeping in a new position).

As chiropractors, we’re frequently asked about what makes the best pillow for neck pain, and which type works best for different people. While there’s no one-size-fits-all answer, choosing the right pillow depends on your sleep position, body type, and spinal alignment needs.

At our clinic, we often recommend the following types of pillows to support a healthier, more comfortable sleep:

• Contour memory foam pillows – Ideal for back and side sleepers, these help maintain the natural curve of your neck.

• Adjustable shredded memory foam pillows – Great for customising height and firmness to suit your unique comfort and support needs.

• Low-profile pillows – Recommended for stomach sleepers to reduce strain on the neck and maintain a flatter alignment.

• Pillows with spinal support certifications – Orthopaedic or chiropractor-endorsed pillows are often designed with better ergonomic features to help relieve pressure and promote alignment.

If you’re looking for the best pillow for neck pain and live in the Newcastle or Lake Macquarie region, feel free to reach out. We’re happy to help guide you toward a pillow that supports your individual posture, comfort, and long-term spinal health.

Your pillow isn’t just about comfort—it’s a key part of your spinal health. Choosing the best pillow for neck pain can help relieve tension, reduce stiffness, and promote better sleep quality over time. A supportive pillow works with your body to keep your spine in alignment while you rest, allowing muscles and joints to recover properly.

If you’re unsure where to start, speak with your chiropractor or healthcare professional. They can help you determine the best pillow based on your posture, sleep habits, and any existing musculoskeletal concerns.

For more general information about neck pain and sleep health, this resource from the Sleep Health Foundation is a great place to start.