Get it checked at Bodyline Health, Lower Plenty
We see patients from across the Diamond Valley, including Eltham, Greensborough, Montmorency, Rosanna and Heidelberg. No referral needed, free parking, onsite X-ray when clinically indicated and HICAPS claiming on the spot.
Choosing the right pillow: a guide from the Bodyline Health team at 17 Main Road, Lower Plenty.
Why choosing the right pillow matters
We spend around a third of our lives asleep. If your pillow holds your neck bent or twisted for seven or eight hours a night, it adds up – and many people who wake with a stiff neck or headache can trace part of it back to their pillow.
No pillow suits everyone. The right pillow depends on how you sleep, the width of your shoulders and the firmness of your mattress.
The right pillow for your sleeping position
Side sleepers
You need the pillow to fill the gap between your ear and the mattress so your nose lines up with the middle of your chest. That usually means a higher, firmer pillow, especially for broad shoulders.
Back sleepers
A medium-height pillow that supports the curve of your neck without pushing your chin to your chest.
Stomach sleepers
A very low pillow, or none. Stomach sleeping twists the neck for hours, so it is worth trying to change if you wake with neck pain.
Pillow materials compared
- Latex – springy, holds its shape and height well
- Memory foam – moulds to you and suits people who like firm support; can feel warm
- Contour pillows – can help some back and side sleepers, but take time to get used to
- Feather and fibre – soft and adjustable, but flatten through the night and over time
Whatever you choose, replace pillows when they have lost their height or shape – often every couple of years.
How to test a pillow
Lie in your usual position and have someone look from behind or the side. Your head should line up with your spine, not tilt up or down. Give a new pillow a week or two before deciding – your neck needs time to adjust.
When a pillow is not the whole answer
If you still wake with pain, the cause may be stiff joints, tight muscles or posture during the day. Read about wry neck and our neck pain treatment guide, or book an assessment.
Who at Bodyline Health can help with neck pain and sleep posture?
Because our practitioners work under one roof, your care can be shared between people who talk to each other.
- Dr Phillip Mifsud (Chiropractor): neck and upper back assessment and advice on sleep posture.
- Keryn Arrowsmith (Myotherapist): myotherapy for tight neck and shoulder muscles.
- Jack Robertson (Remedial Massage Therapist): remedial massage for neck and upper back tension.
Further reading: Sleep (Healthdirect Australia); Neck pain (Healthdirect Australia).
Common questions
What is the best pillow for neck pain?
The best pillow is the one that keeps your neck level in your sleeping position. Height and firmness matter more than brand or material.
How often should I replace my pillow?
Usually every one to two years, or sooner if it has gone flat or lumpy.
Can a pillow cause headaches?
A pillow that leaves your neck bent all night can contribute to morning neck pain and headaches.
This article is general information, not a diagnosis or a substitute for individual medical advice. If you are unsure, see your GP or book an assessment.
