The 8 Best Pillows for Neck Pain, Picked by Certified Sleep Science Coaches

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Sleeping with the wrong pillow can be… well, a real pain in the neck. However, a pillow that correctly supports and cradles your head can help alleviate neck pain by properly aligning your spine while you sleep.

With many pillow manufacturers claiming their products can alleviate neck pain, it can be challenging to determine which brands live up to their claims and which are just full of fluff. To help you sort the wheat from the chaff, I selected several highly rated pillows and put them to the test. My fellow certified sleep science coaches and product experts and I slept on dozens of well-reviewed pillows at home for at least a week and provided our feedback on support, comfort, cooling, and more. 

We added these pillows to the hundreds of mattresses and sleep accessories we’ve put through our rigorous testing process over the past seven years. We evaluated their scores with help from our chief medical advisor, Dr. Raj Dasgupta, who told us, “A supportive pillow is important for maintaining proper spinal alignment and neck posture throughout the night. Without sufficient support from your pillow, you may experience poor sleep quality, discomfort, and wake up with neck pain or stiffness in the morning. Your pillow should align with your sleep position, whether you’re a back, side, or stomach sleeper, to ensure your head and neck stay in a neutral position while you sleep.”  

Once that was all said and done, we selected the best of the best. Read on for detailed testing information and comprehensive overviews of each selected pillow. 

Our Top Pick For Pillows For Neck Pain

I chose the Nectar Tri-Comfort Cooling Pillow as the best pillow for neck pain because of its versatility and adjustability. Because you can customize the loft and firmness, all different types of sleepers with neck pain should be able to find their preferred comfort level. It also boasts heat and moisture wicking-materials to set it apart.

Best Pillows for Neck Pain

Disclaimer: Please note that the content in this article is meant for informational purposes only and should not be construed as medical advice or serve as a substitute for seeing a medical professional regarding any sleep problems you may have. Please see your doctor regarding any urgent medical issues.

What I Looked for in the Best Pillows for Neck Pain

When considering a pillow for our best pillows for neck pain roundup, we paid special attention to not just the broader categories of support and comfort, but also the specifics of loft, firmness, and type of materials used. Read on for more about what we considered for each factor. 

  • Loft and firmness: Your sleeping position is a major factor in choosing the best pillow for neck pain. Different sleeping positions require different levels of support to promote proper spinal alignment. The pillows on this list are made of diverse materials and have varying lofts and firmnesses, so you can choose the one that is most compatible with your sleeping position and personal preferences.
  • Side sleepers should focus on a firm, high-lofted pillow that’s at least four inches tall. These pillows help keep the neck, shoulders, and back in one straight line, thus preventing pain.
  • Stomach sleepers typically need a soft, low-lofted pillow that prevents neck craning, which can lead to stiffness and pain. If you choose a pillow with a higher loft, make sure its materials can be compressed into a loft of 2 inches or less.
  • Back sleepers can find the most neck pain relief from a pillow with a medium loft and medium firmness. These sleepers have a bit more wiggle room to play around with compression and feel, but they should make sure their pillow doesn’t push their chin down towards their chest.
  • Materials: I paid close attention to materials when choosing the best pillows for neck pain. I wanted to include a variety of pillow fillings in this roundup so you can choose the feel you prefer. I looked for high-quality, durable materials such as memory foam, latex, and down alternative. These materials can appeal to different sleepers for different reasons, so pay close attention to our recommendations. 
  • Adjustable Features: Since no two sleepers are exactly alike, I included adjustable pillows in this roundup. It can be frustrating to think you’ve found your perfect pillow and then realize it’s not compatible with your sleeping position. Adjustable pillows often have removable fills or inserts, so you can customize the loft and firmness to suit your individual needs. These pillows take away the stress of finding the ideal loft, because you’ll be able to tailor them to your liking.

Best Pillows for Neck Pain Video Review

Nectar Tri-Comfort Cooling Pillow – Best Overall Pillow for Neck Pain

Nectar Tri-Comfort Cooling Pillow

Nectar Tri-Comfort Cooling Pillow

The Nectar Tri-Comfort Cooling Pillow really delivers as one of the best pillows for neck pain, being versatile and adjustable, and having heat and moisture wicking materials to set it apart.

Sleepopolis Score
4.40 / 5

When my spouse (who is usually a sweet, thoughtful partner) goes to sleep, he becomes a flipping, flopping, cover-snatching, overheated mattress goblin. One of the main reasons for his restlessness is pain from a nagging neck injury. We’ve tried several pillows to alleviate his nocturnal neck discomfort, but none have provided consistent relief — until the Nectar Tri-Comfort Cooling Pillow. He liked it so much that I thought I was going to have to challenge him to a duel so that I could officially test it out. 

After sleeping with the Nectar for several nights, I agreed with him on how awesome it is. I gave it 5 stars in experience and a 4.5 out of 5 in materials and features. The lowest score it received was a 4 in price, mainly because this pillow may be considered a budget buster at full cost. But you can often grab it on sale when the price is much more reasonable. 

The Nectar Tri-Comfort Pillow

The Tri-Comfort is named because it offers three levels of support — soft, medium, and firm — that can be adjusted with the zipper. The cooling polyethylene cover wicks away heat and moisture. My husband said that this pillow best managed his neck pain when he had it in the firm setting, which is achieved by zipping the entire pillow. I enjoyed it fully unzipped, which is the softest level of support.

Although I typically find memory foam pillows too heavy and bulky to move with me when I switch from one side to the other during the night, , the Tri-Comfort’s unique fill of memory foam clusters and microfiber down alternative makes it a near-perfect marriage of the fluffiness I crave and the spinal-aligning support I need. Also, if you like your neck pain relief on the rocks, you should appreciate the cooling prowess of this pillow. It is cool to the touch and keeps our temperature regulated even when covered in a pillowcase.

As much as I liked this pillow, I do wish that it at least had a machine-washable removable cover, but you can only spot clean it. Also, I am a little iffy on the zipper’s quality. It’s plastic and seems a little flimsy given the cost. However, if you need a pillow that adjusts for different preferred sleeping positions, helps alleviate neck pain, and keeps even the hottest sleepers, like my husband, cool throughout the night, add the Nectar Tri-Comfort to your cart now. 

Tempur-Pedic TEMPUR-Neck Pillow – Best Memory Foam Pillow for Neck Pain

TEMPUR-Neck Pillow

TEMPUR-Neck Pillow

The TEMPUR-Neck is a molded memory foam pillow with an ergonomic shape designed to follow the natural curvature of the body.

Sleepopolis Score
4.20 / 5
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Tempur-Pedic is a trailblazing stalwart in the sleep industry. When you hear the name, you probably immediately think of mattresses. But the company also sells many sleep accessories, including its TEMPUR-Neck Pillow, my pick for the best memory foam pillow for neck pain. This pillow is made with the same proprietary foam as Tempur-Pedic’s beds — and our tester Matt Schickling had an excellent experience with the pillow and how it could potentially dampen neck pain, even if he found its ergonomic design visually off-putting. “When you put this pillow in a queen-size case, it looks like a little kid wearing his dad’s work boots,” he said. 

Tester Matt Schickling uses the TEMPUR_Neck Pillow.
Tester Matt Schickling uses the TEMPUR_Neck Pillow.

Although Matt wishes this pillow fit into a standard case or came with one specifically designed for its unique shape, he still gave his experience with it a 4 out of 5. If you don’t mind the pillowcase fit issue, this memory foam pillow experience earns a near-perfect score. He also rated the materials and the care a 4.5 out of 5.

However, Matt was most taken with the “bump” in the design when it came to helping with neck pain. He enjoyed this pillow most when sleeping on his side, stating that it made his neck feel comfortable and offered fantastic spinal alignment. Although Tempur-Pedic recommends this pillow for back sleepers, this was Matt’s least favorite position. He said, “This pillow doesn’t distract from back sleeping, but it doesn’t add that much.” Unexpectedly, he found it comfortable for stomach sleeping, though these sleepers usually do best with a low loft pillow that keeps their spine aligned.

A pillow with a machine-washable cover always gets a nod from me, and Matt agreed. “The care instructions are simple and well laid out,” he said.”This isn’t rocket science. Take the cover off and throw it in the washing machine.” Just note that this pillow is not returnable. Tempur-Pedic cites the “personal nature” of the pillow for the reason that you can only return it if it’s damaged upon delivery — not after you use it. While this is somewhat understandable, many other pillow manufacturers provide a sleep trial that allows you to return your pillow if you are unsatisfied. Given the price of this pillow, we wish that Tempur-Pedic offered the same.

Helix GlacioTex Cooling Memory Foam – Best Cooling Pillow for Neck Pain

Helix GlacioTex Cooling Memory Foam Pillow

Helix GlacioTex Cooling Memory Foam Pillow

This pillow features the usual benefits of a high-quality contoured memory foam pillow, but with the added cooling effects of the GlacioTex technology.

Sleepopolis Score
4.10 / 5
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Memory foam pillows are known for contouring around your head and neck, making them great for neck pain. To enjoy the hug-like feel of these pillows, you typically trade off cooling capabilities. However, the Helix GlacioTex Cooling Memory Foam pillow shows you can have the best of both worlds. 

Admittedly, I prefer shredded memory foam pillows over those made from a solid block, but I set aside my preconceptions and evaluated this pillow based on its merits. I also asked my husband to sleep with it for a few nights because he likes memory foam pillows more than I do, and I wanted to make sure I provided balanced insight into the GlacioTex. When all was said and done, I awarded it 4 stars or higher in price, materials, and experience.

This pillow has a contour design and is offered in two lofts, low and high. I selected the higher option, which is recommended for side sleepers. I immediately appreciated the comforting support my head and neck received from this pillow, but I did find that it was a little too tall for me. However, my husband liked it when he was sleeping on both his side and back. He has nagging neck pain from an injury and said that he thought this pillow did a solid job of alleviating the pressure in this area. When I tested the pillow, I felt like it effectively pulled tension away from my trapezoids and neck, though the lower height would have fit my body size better.

We were most impressed with this pillow’s cooling capabilities. I heat up at night, but my husband becomes molten lava when he tucks himself into bed. The GlacioTex has a cool-to-the-touch cover that could still be felt through a cotton pillowcase. It also has a cooling grid that absorbs heat, keeping you crisp throughout the night.  

By the end of testing, the GlacioTex had converted me to a memory foam pillow believer, but I’d still like to see it improve in a couple of areas. My biggest con for this pillow is its density. It just feels bulky, and it isn’t easy to move around if you want to reposition during the night. While I think the pillow’s quality makes it a good investment, the $149 price per standard pillow (without discounts) is still hefty. 

Fortunately, Helix offers a 30-night sleep trial. This allows you to try this pillow out for a month to make sure it’s right for you. You can return it for a full refund if you’re still not a fan. Also, when I noticed that the pillow I received didn’t match the one that was on the website, I contacted customer service. I was first connected to a bot, but after requesting a live agent, it took less than 2 minutes to get one. Customer service rep Felix (yes, Felix with Helix) said that slight changes had been made to the pillow cover since mine had shipped out, but the feel and support should remain the same. 

Peacock Alley Down Alternative Pillow – Best Soft Pillow for Neck Pain

Peacock Alley Down Alternative Pillow

Peacock Alley Down Alternative Pillow

Allergy-free with a 400-cotton thread count.

Sleepopolis Score
4.70 / 5
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I am going to get straight to the point about the Peacock Alley Down Alternative Pillow: I LOVE it! 

I received two king-size medium firmness pillows to test. These new pillows are now the only two I sleep with. As a side sleeper who often experiences neck tension from typing and weightlifting, I’ve struggled to find a pillow that is soft enough for my personal preference and supportive enough to keep my neck and spine aligned (Dr. Dasgupta has even said that side sleepers might need more support than down or down alternative can provide). However, that all changed with Peacock Alley. I gave this pillow 5 stars in experience, materials, and price.

From the moment I took these pillows out of the packaging, I had a feeling that I was going to become a devotee. I was immediately taken with the bright white cotton cover, which is crisp yet comforting. I put a pillowcase on it because, although it is machine washable, the manufacturer advises that you use a large capacity or commercial washer to do so, and I have neither. However, I often slip my hand inside the cover just to feel the smooth cover. Also, Peacock Alley’s website has a full page dedicated to the care and laundering of these pillows. This appeals to the “clean freak” in me.

A Peacock Alley Down Pillow rests in it's packaging below a bison painting.
A Peacock Alley Down Pillow rests in its packaging.

I also appreciate that the down alternative filling is malleable, and I didn’t have to deal with down feathers coming loose or poking me when I was fluffing it up. Of course, those who want the comfort of down without the risk of being kept awake by a sneezing fit will also appreciate that these pillows are hypoallergenic and OEKO-TEX Standard certified, meaning that their materials have passed laboratory tests for harmful substances. 

Although I can’t imagine returning these pillows, I understand that not everyone will want to become the president of Peacock Alley’s fan club like me. If you don’t feel that your neck pain has been relieved or you aren’t satisfied with them for any other reason, Peacock Alley accepts returns for 30 days from the date of purchase. Just note that products that have been monogrammed are marked “final sale” and anything that’s been damaged by improper or unreasonable use isn’t eligible for return. 

The pillows cost $90 per standard/queen pillow, but I gave them a 5 in price because I think it is worth it. However, I know that may not be in everyone’s budget. Also, free shipping doesn’t kick in until you’ve spent $250, which I find a little frustrating. The Peacock Alley Down Alternative pillow doesn’t have any extra features like adjustable fill, so if you want a more versatile pillow, you may want to look elsewhere.

Saatva Latex Pillow – Best Latex Pillow for Neck Pain

Saatva Latex Pillow

Saatva Latex Pillow

A fluffable mix of down-alternative and Talalay latex makes this pillow cozy, cool, and great for combo sleepers.

Sleepopolis Score
4.60 / 5
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Saatva is a luxury sleep goods company, and the hotel-like quality of their mattresses extends to their pillows as well. Certified sleep science coach Cait Giddings tested the Saatva Latex pillow to see if it offered the pressure relief and support needed to relieve neck pain. Although the pillow didn’t have the springy latex feel that Cait prefers, she was still a big fan. She gave it a perfect 5 out of 5 score in experience, materials, care, and customer service, and we awarded it our best latex pillow for neck pain.

This lines up with what Sleepopolis Chief Medical Advisor Dr. Dasgupta has to say about latex. “Latex pillows have excellent support, durability, and breathability,” he explains. They are a good choice for people looking for a pillow that contours to their head and neck while still providing enough support to keep their spine aligned while sleeping.” 

Our tester feels the Saatva Latex Pillow
Our tester feels the Saatva Latex Pillow.

The Saatva Latex pillow is offered in two lofts — standard and high — allowing sleepers to pick a height that best suits their preferred sleep positions. Cait is a side sleeper and loved how the higher loft kept her head and cervical spine in a neutral position, pulling pressure and tension away from her neck. Sleepers can also adjust the height even further by removing some of the inner layers. “It’s like a pillow turducken with pillow zipped inside pillow zipped inside pillow,” Cait said.

Although the standard loft may work better for back sleepers, Cait appreciated how the breathable shredded latex flattened down enough that it felt good while she was on her back. This makes it a good choice for combination sleepers who switch between their side and back. Cait said, “I think this pillow delivers the ideal amount of lofted support and pressure relief for side sleeping, and a good amount for back sleeping.”

Latex’s responsiveness makes it an excellent choice for those with neck pain. It is also a solid pick for hot sleepers and those with allergies. Latex is more breathable than synthetic foams, and Saatva washes its latex to remove all allergy-causing proteins. Plus, its cover is made from soft organic cotton that wicks away moisture, keeping body temperatures more regulated. 

As is typical with Saatva, Cait found its brand policies to be top-notch. The Latex Pillow comes with a 1-year warranty and a 45-night sleep trial. “I think a month and a half is a good amount of time to decide if you like the pillow,” Cait said. These policies also lessen the blow of the price tag — if you want to snuggle up with this product at night, be prepared to pay more than for those found at big-box retailers. Also, although most of the reviews on Amazon are positive, some consumers complain that this pillow gets lumpy over time.

Coop Home Goods Original Adjustable Pillow – Best for Side Sleepers with Neck Pain

Coop Sleep Goods Original Pillow

Coop Sleep Goods Original Pillow

The Coop Sleep Goods pillow is an excellent value for the money. The pillow has a removable cover, interior and exterior cover, machine washable, and is fully adjustable.

Sleepopolis Score
4.30 / 5
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If you’re a side sleeper with chronic neck pain, like my colleague, certified sleep science coach Nicole Davis, consider adding the Coop Home Goods Original Adjustable Pillow to your cart immediately. “The beauty of this pillow is that I think it could work for anyone, you’ll just have to take fill out or add it in based on preference,” she said. “I’m a side sleeper with chronic neck pain, and this pillow works great for me.”

Nicole gave this pillow a 4 out of 5 or higher, including perfect scores in price and extra features. It costs around $85 before any sales or discounts, but that’s a solid price compared to other pillows on this list, especially considering that it comes with extra filling, a 5-year warranty, and free returns within 100 days of purchase.   

Our tester sleeping on a Coop Sleep Goods Original Adjustable Pillow
Our tester Nicole Davis sleeping on a Coop Sleep Goods Original Adjustable Pillow.

Although Nicole didn’t have an issue with adding and taking out the fill, she did find it a little annoying to adjust the pillow every night. Still, when she nestled into the “sweet spot,” it was worth the extra time spent fluffing and shifting the cross-cut memory foam and microfiber blend that makes up the pillow’s guts. 

Also, I love that this pillow is offered in three shapes, allowing shoppers to further dial in a setup that gives them the most support. In addition to the versatile classic shape that Nicole tested, this pillow is also available in “crescent,” ideal for side/back combination sleepers, and “cut-out,” which reduces the gap between the neck and pillow for additional support. 

When caring for your pillow, Nicole appreciated that you could machine wash and tumble dry the pillow and outer cover. The manufacturer also recommends popping it in the dryer to fluff it up if it starts to flatten out. However, Nicole deducted half a point from the care score because it didn’t specify how often you should replace the fill. 

After concluding her testing, Nicole said, “So far, I’ve been loving this pillow. It’s very well-made, and what drew me to it is its adjustability factor — you can unzip and add more fill or take some out depending on the support you need. The cover feels nice and luxurious, and the zipper is heavy-duty. That said, we’ll see how it stands up to time.” 

Bear Contour Pillow – Best for Back Sleepers with Neck Pain

Bear Contour Pillow

Bear Contour Pillow

The Bear Contour Pillow’s ergonomic design and 6” loft conforms to the head and neck in the back- and side-sleeping positions. This pillow also retains its shape overnight, so you shouldn’t lose any support halfway through your sleep.

Sleepopolis Score
4.20 / 5
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The Bear Contour Pillow is one of the most supportive pillows we tested. Dan Caffrey, a certified sleep coach and product expert, liked the curved design for back sleepers because it fits the natural curves of his neck and shoulders. He also found that while this pillow was firm, it was still contouring, allowing back sleepers to get the necessary support and sinkage they need for good spinal alignment to alleviate neck pain. After spending a week with this pillow, he gave it a 4 out of 5 or above in price, materials, experience, and customer service.  

Although Dan prefers a softer pillow, he found it was still very comfortable when he was back sleeping. “I know a lot of back sleepers prefer firmer pillows, and I see those people really digging the Bear Contour.” He also stated that his spine felt neutrally aligned with just enough sinkage to keep his neck from dipping too much. This alignment and support will help back sleepers with neck pain relieve pressure around this area. 

Overhead view of our expert using the Bear Contour Pillow.
Overhead view of our expert Dan Caffrey using the Bear Contour Pillow.

If you’re a back sleeper who overheats or has allergies, this is also a solid choice. Its cover has a dual-sided design: one side is made with “ICE fabric” that is cool to the touch, while the other is smooth and silky. Dan thought that Bear nailed the two sides of the pillow. The cooling side, which has an embroidered design, felt cool on his hand, and he could feel its temperature-regulating effects through the pillow case, while the other side was smooth and soft.

As someone who struggles with allergies, he also appreciated that the materials are hypoallergenic. “My sinuses didn’t act up at all when I slept on it,” Dan said.

Although this pillow had many positive aspects, Dan was disappointed that it was spot-clean only. He also pointed out that the unconventional shape means that it’s going to be harder to find a pillowcase for it. “If you don’t put an additional cover on this, it’s more likely to stain from sweat and casual wear and tear.”

Also, I wish the Bear website offered more detailed information on this pillow. It states that it’s hypoallergenic, but the only materials it lists are ICE fabric and siliconized fiber fill. I also couldn’t find warranty information, which likely means there isn’t one. However, Bear does give you 30 nights to try out the pillow. The sleep trial is based on the delivery confirmation date.

Luxome LAYR Pillow – Best Adjustable Pillow for Neck Pain

Luxome LAYR Pillow

Luxome LAYR Pillow

The LUXOME LAYR Pillow is a customizable option with CertiPUR-US certified memory foam and naturally cooling bamboo.

Sleepopolis Score
4.70 / 5

The Luxome LAYR Pillow is a luxurious and innovative option that should suit all sorts of people struggling with neck pain. Although there are several adjustable pillows available, we liked this one the best because it comes with three firmness inserts — soft, medium, and firm. With these inserts, back, side, and stomach sleepers of all body types should find a loft that supports a healthy alignment and helps alleviate or prevent neck pain.

Product expert Matt Shickling tested this pillow for several weeks so that he could try different configurations. As a combination sleeper with neck pain, Matt’s ultimate goal was to find the one that gave him a high loft and supportive plushness. 

A man side sleeping on the Luxome LAYR pillow.
Our tester Matt Schickling trying out the Luxome LAYR pillow in the side-sleeping position.

After tinkering around, here’s where he said he landed: “I used the 2-inch foam insert as the base for support, and then the medium and soft inserts, fully stuffed, on top. I feel like I have won something I did not earn by using this configuration. I didn’t know this customization level was possible with a pillow. I absolutely love this pillow, and will probably buy another one very soon.” When all was said and done, Matt gave his experience a perfect 5 stars. 

Matt also praised the LAYR pillow care instructions. The pillow cover and the insert covers are machine washable, but the inserts are not. Luxome makes these instructions clear on the website and the packaging. He also thought it was a nice touch that LAYR sent an extra case for storing the inserts and stuffing. However, since you have to find space to stow these inserts, Matt deducted half a point from its care rating for a 4.5 out of 5 in this category. 

Given the high quality and versatility of this luxury pillow, Matt thought the $150 price tag for a standard was a good value. However, that’s still a hefty price tag that might mean this pillow isn’t  an option for all shoppers. 

Other Pillows I Considered

Our team tested many types of pillows, and while all of them had worthwhile qualities, they didn’t check enough boxes to make our best for neck pain roundup. Although the two pillows ultimately ended up on the cutting room floor, we wanted to give them a quick shoutout. 

Birch Organic Pillow

Product expert Matt Schickling tested this pillow and said, “This pillow offers pretty good pressure relief, but the fill distribution seems ‘off’.” Matt thought it was by design, but he still wasn’t crazy about that aspect. He liked that Birch used high-quality materials, but feels that for the cost the pillow needs additional features such as extra fill or an insert that could make it firmer. 

Nectar Resident Pillow

The Nectar Resident Pillow is one of the more budget-friendly options we tested, coming in at about $75 before discounts. Certified sleep science coach Dan Caffrey liked that when this pillow arrived, it was inflated to full loft, meaning it was immediately comfortable for side sleepers. However, we excluded it from this list because Dan said the fill kept bunching up on one side of the pillow the first night he used it. 

What to Consider When Buying a Pillow for Neck Pain

All of our reviews are powered by a hands-on evaluation process. To make sure our recommendations are helpful and accurate, we developed a rigorous testing methodology for every type of sleep product tested by our certified sleep science coaches and experts, including these pillows. Our experts also heeded the advice of Dr. Dasgupta, who said,” If someone is waking up with neck or shoulder pain, headaches, or constantly readjusting at night, their pillow might be the problem. A pillow that’s too flat can leave your head unsupported, while one that’s too thick can push your neck into an awkward angle.” 

In addition to our personal experiences, we also based our picks for the best pillows for neck pain on their height, firmness, materials, care, cooling, and other factors. Here’s more about what we factored into our reviews.

Experience

A tester’s overall experience is a vital part of how we selected pillows for a best-of round-up. We want to make sure that the pillow is comfortable and made with high-quality materials that will most likely stand the test of time. However, when our team is considering a pillow for a specific category, such as “best for neck pain,” we want to pay close attention to how the pillow performs in that specific arena. 

To ensure our readers have the best possible experience with a pillow for neck pain, our team members, consisting of certified sleep science coaches and product experts, used the pillows nightly for at least a week. This gives them a well-rounded assessment of their overall and neck-pain-specific experience. 

Loft and Firmness

When it comes to relieving neck pain, neutral spine alignment is the name of the game. You’ll hear me mention this a few times, but promoting neutral spine alignment is your pillow’s most important job (whether you deal with chronic neck pain or not).

Now, you might be wondering, “How am I supposed to know if my spine is in neutral alignment?” Well, here’s a trick we like to use: If your spine is in neutral alignment, your ears should be in line with your shoulders, and your chin should be in line with your sternum. So when you’re lying in bed, take some time to see if your chin is being craned upward, or if your ear is pressed into either shoulder. If so, it’s time to readjust and regain a healthy posture.

That said, it’s important to match your pillow to your preferred sleeping position in order to keep a healthy posture. To find the right fit, you’ll need to keep a close eye on the pillow’s loft (height) and firmness rating. So let’s take a closer look at the best loft and firmness for each position:

  • Side Sleeping: Side sleepers need a high-lofted pillow with a profile of at least four inches tall. It should hold the head in neutral alignment with the spine and relieve pressure at the shoulders. Additionally, side sleepers should aim for a firm pillow that maintains its shape and loft throughout the night.
  • Stomach Sleeping: Stomach sleepers need a low-lofted pillow with a soft feel in order to keep the head in line with the spine and prevent it from being craned upwards. That said, stomach sleepers can choose a pillow with a lofty profile, as long as the internal fill is soft enough to compress into a loft of two inches or less.
  • Back SleepingBack sleepers are typically most compatible with a medium level of loft and firmness, but they also have some room to experiment. Some may prefer a firmer feel, while other back sleepers may enjoy more plush and cushy comfort. Just remember that neutral spine alignment is the most important factor, so if you find that your chin is being pushed toward your chest or your neck muscles are engaged, your pillow is probably too lofty.
Testing pillows for each sleeping position
A look at how we test each pillow.

Our complete guide to picking the right pillow also provides a more in-depth explanation of how to maintain a healthy sleeping posture.

Materials

Once you’ve settled on the right loft and firmness, it’s time to focus on the material details. From foam to feathers, pillows can be filled with all kinds of materials (each one offers unique support).

  • Memory Foam: Memory foam has a moldable feel and a slow response to pressure, making it a great pick for sleepers who like to sink deeply into their pillows. The memory foam can come in one solid piece or be shredded for a fluffier, more breathable feel. Back and side sleepers are often most compatible with this material, as it does a great job of conforming to the head and neck while maintaining its loft. That said, some memory foam pillows are built either as a contour pillow or as a thin pillow to accommodate stomach sleepers (but make sure it’s 2 inches tall or less).
  • Latex: Latex pillows are typically lighter in weight with a bouncy, quick response to pressure. Again, the latex can come in one piece or be shredded for a more fluffable feel. If you don’t like the feel of memory foam, you may prefer the way latex lets you rest on top of the pillow instead of sinking into it. In our experience, latex pillows can be great for all positions, as they offer a springy kind of support that quickly adapts to each sleep style.
  • Down and Down Alternative: Down pillows and down-alternative pillows offer a soft, compressible feel that’s typically best for stomach sleepers. Stomach sleepers looking to alleviate neck pain might want to start here, as these materials can be fluffed or pressed into the loft that works best. Back and side sleepers looking for a high-lofted down pillow with a feathery and firm feel should pay close attention to “fill power.” Fill power is measured in cubic inches and typically ranges from about 300 to 900; a higher fill generally produces a loftier and firmer pillow.

We also evaluate the cover materials, feel, and non-standard features such as zippers or additional fill.

Care

You spend a lot of time with your pillow and will want to make sure that you keep it as hygienic as possible. We rate how easy it is to keep your pillow spotless, with the highest scores going to those that are completely machine washable. How clearly a manufacturer states care instructions is also an important aspect of scoring for this category. 

Customer Service

When we judged this category, we also considered how easy it is to reach customer service and the manufacturer’s policies. Unlike most mattresses we test, pillows don’t always come with warranties or sleep trials. Those that do get bumped up in our ratings because this gives shoppers peace of mind when taking a chance on a pillow in a higher price range. As for customer service, we consider how many methods of contact the manufacturer provides. We also gauge how long it takes to get a response from an actual human if we request that during the online chat. 

FAQs

What is the best pillow for side sleepers with neck pain?

In order to alleviate neck pain, side sleepers need a pillow with a lofty profile and medium to firm level of support. This will serve to hold the head, neck, and spine in healthy neutral alignment.

Can pillows cause neck pain?

Sleeping with a pillow that doesn’t properly support you can definitely cause neck pain! That’s why it’s so important to pick the sleep accessories that fit your body type and support you in your go-to sleeping position.

Is sleeping without a pillow better for your neck?

Back and stomach sleepers may find that sleeping without a pillow helps them maintain neutral spine alignment, but side sleepers need a pillow in order to keep healthy posture and relieve pressure at the shoulders and hips.

How do I determine the right pillow height for my neck pain?

The right pillow thickness for your neck pain may depend on how you sleep, your body type, and other individual needs. However, as a general rule of thumb, we recommend side sleepers get a pillow that’s 4–6 inches high to prevent neck strain. Back sleepers may do better with a medium-loft pillow that’s 3–5 inches thick, while stomach sleepers may prefer a low-loft pillow that’s up to 3 inches thick.

Can an orthopedic pillow relieve neck pain?

An orthopedic pillow is designed to keep the spine and neck in neutral alignment, which may help alleviate neck pain that you are experiencing.

Is a soft or firm pillow better for neck pain relief?

The right firmness for neck pain also depends on your sleeping position, so we recommend that you consider how you sleep before you buy a new pillow for neck pain. You can start by following these guidelines:

  • Back sleepers: A medium-firm pillow can support the natural curve of your spine.
  • Side sleepers: A firmer pillow can help keep your head and neck aligned.
  • Stomach sleepers: A softer, thinner pillow can help prevent neck strain.
Sosha Lewis

Sosha Lewis

Senior Staff Writer

About Author

Sosha Lewis is a senior staff writer for Sleepopolis and a certified sleep science coach.  Lewis is happy that she is able to combine her love of sleep with her love of writing. Lewis also has had articles featured in The Washington Post, Huffington Post, MUTHA Magazine, Charlotte Magazine, and The Charlotte Observer. Her weekly column, Soshally Awkward, is featured on the nationally-syndicated radio show, Bob & Sheri.

She lives in Charlotte, NC with her husband, daughter, and lovable trash-panda of a dog, Olive.