Finding the perfect neck pillow isn’t just about comfort; it’s about providing your neck with
the right support to help prevent or alleviate pain, improve sleep quality, and maintain
proper spinal alignment. Whether you struggle with neck pain, spend hours traveling, or
simply want a better night’s sleep, choosing a support pillow that suits your needs is
essential.
In this guide, Beyond Physiotherapy will help you understand the importance of choosing
the right-sized neck pillow, such as memory foam pillows, cervical pillows, and specialized
travel pillows, and provide tips on finding the perfect fit for you.
Why Size Matters for Neck Pillows
The size and shape of a neck pillow are crucial for maintaining proper spinal alignment and
relieving tension. A pillow that is too high or too low can strain your neck, leading to
stiffness, red eyes, and poor-quality sleep. Choosing the right size can:
• Reduce Neck and Shoulder Pain: An appropriately sized pillow supports your head
at a neutral position, preventing unnecessary strain.
• Enhance Spinal Alignment: The pillow should keep your spine in a neutral
alignment with your head and neck.
• Improve Sleep Quality: With the right support, you’ll enjoy uninterrupted sleep and
wake up refreshed.
Factors to Consider When Choosing the Right-Sized Neck Pillow
1. Sleeping Position
Back Sleepers: Look for a support pillow with medium height and firmness. A
cervical pillow with a slight curve can help support the natural curvature of the neck
without overextending it.
Side Sleepers: Side sleepers need a thicker, firmer pillow that fills the space
between the neck and mattress, supporting both the head and neck. Body pillows
can also be beneficial for side sleepers to maintain proper spine alignment.
Stomach Sleepers: A thinner, softer pillow, or even no pillow, may help stomach
sleepers avoid straining the neck caused by twisting. This is also helpful in keeping
the neck in a more neutral position.
2. Body Frame
• If you have a smaller frame, you’ll likely need a thinner pillow, whereas a larger
frame might require a thicker pillow to fill the space between your neck and
mattress adequately.
• For those with broader shoulders, a wider or more contoured support pillow can add
comfort, providing the necessary neck support to reduce strain.
3. Pillow Shape and Firmness
Memory Foam Pillows: Memory foam pillows and memory foam travel pillows like
the Cabeau Evolution Classic and Trtl Travel Pillow are popular for their ability to
conform to the natural curves of your neck, providing personalized support.
Travel Pillows: For long-haul flights or extended travel, travel pillows with memory
foam, such as the Cabeau Evolution Classic, offer excellent support and are often
machine washable for easy maintenance.
Water-Based or Adjustable Pillows: These options allow you to customize
thickness and firmness to suit individual needs.
4. Existing Neck or Back Conditions
• Those with chronic neck pain, arthritis, or spinal conditions may benefit from
specialized pillows designed to cradle the neck and relieve pressure points. A neck
brace or cervical pillow may provide additional support. Consulting with a
physiotherapist can help you select a support pillow that best addresses specific
needs.
How to Measure the Right Height for a Neck Pillow
A simple way to measure the ideal height of a neck pillow is to lie on your back with a ruler
or measuring tape next to your head. The pillow should keep your neck aligned with your
spine, ensuring a neutral alignment rather than an upward or downward tilt. Here’s how you
can check:
1. Lie Down in Your Normal Sleeping Position: Whether back, side, or stomach, find
your typical position.
2. Observe Your Head and Neck Alignment: Your neck should be in a neutral
alignment with your spine without tilting up or down.
3. Measure the Gap: For side sleepers, measure the space from the edge of the pillow
to the shoulder, ensuring it fills in the gap comfortably.
Final Tips for Selecting Your Perfect Neck Pillow
1. Trial and Adjustments: If you’re unsure about which type of pillow is best, try a few
options and adjust until you find one that feels comfortable and supportive.
Consider investing in machine washable options for easier upkeep, especially for
travel pillows.
2. Material Choice: Memory foam pillows, down, and latex pillows each offer different
levels of firmness and contouring. Choose based on your comfort preference and
any allergies you may have.
3. Consult Your Physiotherapist: If you have recurring neck pain or other conditions,
consult a physiotherapist for guidance on the type of pillow that might best alleviate
your symptoms.
Conclusion
The right-sized neck pillow can make a big difference in your overall comfort, sleep quality,
and neck health. By considering your sleeping position, body frame, and specific needs,
you can make an informed decision to support your well-being. If you’re struggling with
neck pain or need additional guidance, Beyond Physiotherapy is here to help. We’re a
multidisciplinary clinic specializing in all pain management.
Our expert physiotherapist will help you decide a pillow best suited for you and will guide
you through your treatment process for kind of neck pain that you might be experiencing.
Book a consultation at your nearest Beyond Physiotherapy Clinic today! Beyond
Physiotherapy is available at locations near you such as Surrey, Langley, White Rock,
Fleetwood, South Surrey and Abbotsford BC.