Neck pain tends to be a common complaint for stomach sleepers, Dr. “This helps to keep your neck aligned and avoid any straining.” Additionally, a body pillow or larger pillow can be useful for side sleepers to keep the spine, lower back, neck, and head in a neutral, supportive position, Dr. “If you are a side-sleeper, a fuller pillow will help make up for the gap between your bed and your upper back and shoulders,” he says. Shah suggests a firmer pillow for side sleepers. “By using a pillow between the legs, the hips and lower pelvis may be placed in a more comfortable position leading to less irritation of the low back and muscles and helping to improve sleep,” he says. Depending on your positioning, using a pillow between your knees or a pillow with a cut out for the head to better support your neck may be helpful, Dr. Many people will move around in their sleep and change positions throughout the night. “In general, the head, neck, and shoulders should be aligned while one sleeps,” says Rahul Shah, M.D., board-certified orthopedic spine and neck surgeon. When choosing what kind of pillow to purchase for the best support, be sure to consider your sleep positioning. How to choose the best pillow for your pain. So, how do you pick out the best pillow for back pain that works for you? We asked the experts for their tips. “The main goal of pillows is to keep your spine supported during sleep and minimize undue stress on the joints of the neck and back,” explains Saad Chaudhary, M.D., a board-certified orthopedic surgeon specializing in minimally invasive spine surgery. Though there’s no one best pillow for back pain that will solve all of your discomforts, there are pillows designed to support you based on your sleeping positions and your body composition to give you your best sleep yet. When you’re spending seven to nine hours in bed every night, it’s incredibly important to ensure you’re supporting your body in a way that avoids any aches or pains in the morning.
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