Best Pillows for Neck and Shoulder Pain: How to Choose the Right One

Waking up with a stiff neck, aching shoulders or that familiar feeling of needing to stretch before you can get comfortable is no fun. And if it keeps happening, you might start wondering whether your pillow is part of the problem.

The right pillow can help you rest in a more comfortable position, but finding it is not simply a case of buying the firmest, thickest or most expensive option. Your sleeping position, the shape of your body, your mattress and the way a pillow holds its height all make a difference.

So, what are the best pillows for neck and shoulder pain? Let’s look at what to consider, which pillow types may suit different sleepers, and how to tell whether your current pillow is working for you.

Can your pillow cause neck and shoulder pain?

Your pillow affects the position of your head and neck while you sleep. If it is too high, too low or loses its shape during the night, you may find yourself resting at an uncomfortable angle.

For example, a pillow that is too low for a side sleeper may allow the head to dip towards the mattress. One that is too high can push the head upwards. Either can make it harder to find a comfortable sleeping position.

Shoulder discomfort can be more complicated. If you sleep on your side, the space between your head and the mattress depends partly on your shoulder width and how much your shoulder sinks into the mattress. Pressure on the shoulder itself can also contribute to discomfort, and not every shoulder problem is caused by a pillow.

This is why changing your pillow may help you feel more comfortable, but it is not a guaranteed fix for persistent neck or shoulder pain. The evidence on pillows as a treatment is mixed, and the best choice depends on the individual.

What type of pillow is best for neck and shoulder pain?

There is no universally best pillow filling for neck and shoulder pain. Different materials feel and behave differently, so it helps to understand what you are choosing between.

Feather and down pillows are another option if you prefer a soft, mouldable feel. They can be plumped and reshaped, but you may need to adjust them during the night to maintain the position you find comfortable.

Ultimately, the material is only part of the decision. A pillow made from a supportive filling can still be the wrong choice if it is too high, too low or uncomfortable for the way you sleep.

The best pillow for your sleeping position

One of the easiest ways to narrow down your options is to start with how you normally fall asleep. Your sleeping position changes the gap between your head and the mattress, which affects the pillow height you may need.

Best pillows for side sleepers with neck and shoulder pain

When you sleep on your side, your shoulder creates a gap between your head and the mattress. Your pillow needs enough height to fill that space so your head does not dip down towards the bed or get pushed upwards.

A pillow with a little more height or a shape that holds its support may be worth trying, particularly if you have broader shoulders. If you have a smaller frame or your mattress allows your shoulder to sink in more deeply, you may need less height than you expect.

Try to keep your head in line with the rest of your spine rather than tilting it towards the mattress or up towards the ceiling. Your shoulder should rest on the mattress, not be pushed up onto the pillow itself.

If one shoulder is uncomfortable, consider whether lying directly on it makes the pain worse. Changing sides or trying to sleep on your back may feel more comfortable, depending on the cause of the discomfort.

Best pillows for back sleepers with neck pain

Back sleepers generally need less pillow height than side sleepers because there is less space between the head and mattress. A medium or lower-profile pillow may be a useful starting point.

The aim is to support the natural curve of your neck without pushing your chin towards your chest or allowing your head to tip too far backwards. A pillow that feels comfortable when you first lie down should continue to support you without needing to be repeatedly folded or rearranged.

If you like memory foam, you could compare a traditional shape with a contoured design. The important thing is how the pillow fits your head and neck, not whether it is labelled as an orthopaedic pillow.

What if you sleep on your front?

Sleeping on your front usually means turning your head to one side for an extended period. This can be uncomfortable for the neck, particularly if you already experience stiffness.

If you find it difficult to change position, a lower-profile pillow may reduce how far your head is lifted. However, the NHS advises avoiding front sleeping where possible if you are trying to prevent neck pain. If you regularly wake with discomfort, it may be worth experimenting with side or back sleeping if these positions are comfortable for you.

There is no need to force yourself into a new sleeping position overnight. Make changes gradually, and seek professional advice if pain persists or you are unsure what is appropriate for you.

How to tell if your pillow is the wrong height

You do not need to measure your pillow with a ruler or find a particular number of centimetres. A more useful starting point is to notice how your head and neck sit when you are lying in your usual position.

These are useful comfort checks, not a way to diagnose the cause of pain. If a new pillow makes your symptoms worse, stop using it and reconsider whether its height or shape suits you.

Is a firm or soft pillow better for neck pain?

Neither firmness level is automatically best. A firm pillow may hold its height well, while a softer pillow may feel more cushioned. What matters is whether it gives you the right amount of support in your normal sleeping position.

For example, a very soft pillow that compresses almost flat may not provide enough height for some side sleepers. A very firm or high pillow may feel uncomfortable if it pushes the head too far upwards. You need a balance between comfort and support.

It is also worth remembering that a pillow’s firmness and its height are different things. A soft pillow can be thick, and a firm pillow can be relatively low. Consider both when comparing your options.

Do orthopaedic or contoured pillows help?

Orthopaedic and contoured pillows are designed to provide a particular shape or level of support around the head and neck. Some have a dip for the head and a raised section to support the neck, while others use a shaped foam core.

These designs may suit people who prefer a more structured pillow, but they are not guaranteed to relieve neck or shoulder pain. The shape can feel unfamiliar, and a contour that suits one person’s build or sleeping position may not suit another’s.

Research into pillows for neck pain has produced mixed findings. A 2021 systematic review and meta-analysis found some benefits from certain pillow designs for people with chronic neck pain, but did not find that pillow design improved sleep quality. A later systematic review also concluded that the evidence was too limited to identify one type of pillow as best for everyone.

You can read the research here:

• Systematic review of pillow designs and neck pain, 2021
• Systematic review of pillows for chronic neck pain, 2025

In other words, do not feel that you have to buy a specialist-shaped pillow just because you experience discomfort. Start with the support and height you need, then choose a design you find comfortable.

How to choose a pillow for neck and shoulder discomfort

When you are comparing pillows, keep the decision simple. These are the questions worth asking before you choose:

1. How do I usually sleep? Start with your main position, then consider whether you move around during the night.
2. Does the height feel right? Your head should not be pushed too far up or allowed to sink too far down.
3. Does it hold its shape? Think about whether the pillow stays comfortable or flattens as you sleep.
4. Do I like the feel? Consider whether you prefer a soft, mouldable pillow or something more structured.
5. Can I care for it easily? Check the washing instructions, especially if you prefer a pillow that can be machine washed.
6. Is the problem definitely my pillow? If discomfort is persistent, severe or getting worse, do not rely on changing your pillow alone.

If possible, try the pillow in your usual sleeping position rather than judging it only by how it feels when you press it with your hand. A pillow can feel lovely to the touch but still be the wrong height once you lie down.

When should you seek medical advice?

Neck and shoulder discomfort can have many causes, including sleeping position, muscle tension, posture, injury or other health conditions. A pillow change may improve comfort, but it cannot identify or treat the underlying cause.

The NHS advises speaking to a GP if neck pain or stiffness does not go away after a few weeks, if you are worried about it, or if you have other symptoms such as pins and needles or a cold arm.

If your pain is severe, follows an injury, is getting worse or affects your normal activities, seek appropriate medical advice rather than continuing to experiment with pillows.

Read the NHS guidance on neck pain.

Frequently asked questions

What is the best pillow for neck and shoulder pain?

The best pillow is one that supports your head at a comfortable height and suits your sleeping position. Side sleepers often need more height than back sleepers, while front sleepers generally need a lower profile. No single pillow type is proven to work best for everyone.

Are memory foam pillows good for neck pain?

Memory foam pillows can suit people who like a moulded, structured feel that holds its shape. However, the right height and shape matter more than the material alone, and some people find memory foam too warm or restrictive.

Should my pillow be firm or soft if I have neck pain?

Neither is automatically better. Look for a pillow that supports your head without pushing it too far up or letting it sink too far down. The right firmness depends on the pillow’s construction, your sleeping position and personal comfort.

What pillow height is best for side sleepers?

Side sleepers usually need enough height to fill the space between their head and the mattress. The amount varies with shoulder width, body shape and how much the shoulder sinks into the mattress, so there is no single height that suits everyone.

Can a pillow help with shoulder pain?

A pillow that supports your head and neck comfortably may help you find a more comfortable sleeping position, but shoulder pain can have causes unrelated to your pillow. If the pain persists, worsens or affects your daily activities, seek medical advice.

Is an orthopaedic pillow always better?

No. Orthopaedic and contoured pillows can suit some sleepers, but the label does not guarantee pain relief. Check the height, shape and feel, and choose an option that supports you comfortably.

How often should I replace my pillow?

There is no single replacement date that applies to every pillow. If yours is lumpy, stays flattened, has lost its shape or no longer feels supportive, it may be time to replace it. Follow the manufacturer’s care guidance and check the pillow regularly.

Written by

Alice Littler

Alice brings a background in marketing, design and branding to Land of Beds, where she focuses on making sleep advice simple, relatable and practical for everyday life. She works closely with leading UK bed and mattress manufacturers, building her knowledge of mattress technology, bedroom comfort and sleep wellbeing.