How to Identify Pillows That Reduce Neck Strain for Side Sleepers

Sleep is everything that makes a healthy human body work. No surprises, experts and doctors all over the world recommend a sleep of 7-9 hours for a healthy functioning adult. But sometimes people are not able to get the required amount of sleep. Among many reasons, neck pain and stiffness are some of the common sleep disruptions that cause discomfort and prevent the body from fully relaxing during rest. As per a report, by 2025, there are going to be more than 269 million neck pain cases worldwide. 

For side sleepers, neck strain is even worse because the neck endures uneven pressure between the head and shoulders, making proper alignment crucial for pain-free sleep. Well! There are remedies to get rid of neck pain, but if you want a natural and more comforting solution, opt for pillows for side sleepers with neck pain. These pillows are specially designed to eliminate pressure from the neck and prevent long-term cervical issues. 

But how can you identify the right pillow that can actually help with consistent neck strain? Note that there is no universal solution for identifying the best pillows, it depends on your requirements, sleep habits, and the level of discomfort you are dealing with. 

So, let's talk about everything you need to know for identifying the best pillows for side sleepers with neck pain!

Understanding The Root Cause of Neck Pain In Side Sleepers

Improper sleep posture is the main cause of neck strain. When your head is not properly supported, the neck's muscles and ligaments are placed in unnatural positions that create tension and discomfort. Side sleepers are especially vulnerable to this problem, as the distance from the head to the mattress varies with the width of the body. It will compress the cervical vertebrae if a pillow is too low and the neck is bent downward; if it is too high, it will place pressure on the shoulders as the neck is bent upward.

The best pillows for side sleepers with neck pain are designed in such a way that: 

• They maintain utmost cervical alignment. They keep their neck and spine in a straight line.

• Fill the gap by providing necessary support between your mattress and your shoulder. 

• Eliminates pressure points by cushioning head, neck, and shoulders evenly.

Image Source: MedCline

Factors to Identify Pillows To Reduce Neck Pain For Side Sleepers

Identifying the best pillows for side sleepers with neck pain requires a proper understanding of neck alignment and support needs. Here are some of the main things you need to consider:

1. Pillow Loft (Height)

Pillow loft refers to the distance between the mattress surface and the head. Generally, for side sleepers, medium to high loft works best to fill the space between the head and shoulders.

• Low loft pillows fall under the category for stomach sleepers and do not work well for side sleepers.

• Medium loft pillows are generally 4-5 inches thick and provide proper elevation for average body types.

• High loft pillows are thicker, 5-7 inches, and are best for larger or broader shoulders and body types.

The right loft in a pillow helps to keep the head from tilting too far back, which removes strain and discomfort in the upper neck and spine.

2. Pillow Firmness

Firmness influences how well the pillow supports the head and neck. A pillow that is too soft may allow the head to sink in too far, while a pillow that is too firm may create uncomfortable pressure against the shoulder or neck. For side sleepers, a medium-firm pillow may be best, as it will support the head while not being overly rigid.

• Soft pillows: May allow angles to bend downwards through the neck.

• Medium pillows: Provide suitable support for various types of sleepers.

• Firm pillows: Support a heavier head weight or a wider shoulder width.

Memory foam and latex pillows typically fall into the medium to firm range and can provide good support for neck pain.

3. Pillow Material

Pillow material impacts comfort and support. Side sleepers experiencing neck pain should focus on material that both conforms to the natural curve of the neck and is resilient.

• Memory Foam: Provides consistent support to the head and neck by adapting to its shape. Keeps pressure off painful points and keeps the spine aligned.

• Latex: Durable, hypoallergenic, resilient, and supportive. Provides firm yet comfortable support for prolonged periods of time.

• Feather or Down: Soft and plush, but will often compress significantly into the head and shoulders, possibly causing misalignment of the neck unless designed in a high-loft sleep construction.

 4. Contours and Shapes

Specialty pillows for side sleepers experiencing neck pain often come with contours. These contours are designed to hold the neck, support the head, and maintain alignment.

• Cervical pillows have a depressed area in the middle for the head, and the edges are elevated for the neck.

• Wave-shaped pillows have a gentle curve to support the cervical spine in a more natural posture.

• Adjustable pillows are where you can add or take away filling to get the height and firmness that you are happy with.

How To Test A Pillow Before Buying?

Identifying a pillow for side sleepers with neck pain often requires personal testing. 

• Start with alignment: Lie on your side. The head must stay at the same level as the spine.

• Ensure Comfort: The pillow must provide adequate support to the neck without pressure points. 

• Support test: Press the pillow and check if it compresses slightly under your head and springs back. 

• Movement test: Roll, shift the pillow to see if it retains support for different positions. 

Suggested Pillow Types For Side Sleepers With Neck Pain 

Conclusion

Identifying the best pillows for side sleepers with neck pain requires a clear idea of your requirements. You need to pay proper attention to loft, firmness, material, and contour. The right pillow for the neck not only helps with cervical alignment, but it also contributes to your sleep quality, reduces migraines, muscle tensions, and overall well-being. However, when purchasing, give it a try to test the real-life benefits of the pillow. Take time and invest in a pillow that ensures long-term health and overall wellness. 

Looking for the best neck pillows for side sleepers? Choose MedCline for premium sleep-related, medically proven products and accessories. From mattresses to neck pillows for side sleepers, our products are specially designed to support proper spinal alignment and relieve pressure points. Choose MedCline and enhance your sleep experience with a range of comfort-focused solutions for every type of individual. 

Frequently Asked Questions (FAQs)

1. What loft of pillow is best for side sleepers with neck pain?

A medium to high loft pillow (approximately 4–7 inches) is usually best based on the shoulder size. The pillow should fill the gap between the shoulder and head and should not create an angle on the neck.

2. Can memory foam pillows help with chronic neck pain?

Yes. Memory foam adapts to the shape of your head and neck, while still keeping your head and neck aligned and relieving pressure points from sleeping, which can help relieve chronic neck pain.

3. Are contour pillows better than traditional pillows?

For side sleepers with neck pain, a contour pillow is typically a more supportive option than a traditional pillow. Contour pillows cradle the neck and offer more effective support for the head and neck, providing spinal alignment throughout the night.

4. How often should I replace my pillow?

Memory foam and latex pillows typically last 2–3 years or more. Down or fiber pillows may last 1–2 years. Replace your pillow if you notice it is sagging, becoming stiff, or has an uneven shape.

5. Is a firm pillow best for side sleepers?

Not necessarily. A medium-firm pillow is usually best. Firm pillows can be beneficial for people who have wider shoulders, putting your neck at an angle, but if a pillow is too firm, it could cause your neck to be positioned at a pressure point when the rest of your sleep position becomes uncomfortable.