Irish Chiropractor Dr Lawrence Wood says sleeping with the wrong pillow can worsen neck pain. Navigating daily activities with physical pain is challenging. So, which is better for neck pain, choosing a firm or soft pillow? Does it matter whether you use a firm or soft pillow for neck pain?
Generally speaking, a too-firm pillow is not ideal for neck pain. The best pillow is medium firm to support your head and neck. A product that is too firm creates pressure points and muscle tension, leading to neck and shoulder pain. Soft pillows conform to the shape of your head but don’t offer much support.
Choose a pillow that keeps your neck aligned with your spine, ensuring your muscles relax and rest during the night.
What Are the Benefits of a Firm Pillow?
A firm pillow supports your head and neck consistently during the night. It should also provide pressure relief. Choose a comfortable and supportive pillow. Soft pillows are likely to become lumpy and uneven quite rapidly, making them uncomfortable and prone to causing pain as your neck is not adequately supported.
Let’s review some product suggestions designed to support your head and neck sufficiently.
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Best overall choice: Cozyplayer Ultra Pain Relief Cooling Pillow
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This pillow’s hollow, concave surface gently holds your head, and the six contour zones maintain the natural curve of your neck. It will comfortably support your neck, shoulders, and arms.
The cooling pillowcase reduces your skin temperature. The core is made of 98% memory foam, which is non-toxic and odorless. According to the latest research, neck traction of 15° is ideal, and Cozyplayer allows you to achieve this.
To achieve improved contouring, rotate the pillow 180 degrees or remove the bottom insert. We also offer you a risk-free 100-night trial period with this product.
| What we liked | What we didn’t like |
| The adjustable cervical relief this pillow provides is just what I needed. This pillow stays refreshingly cool. The pillow is odorless. | You need also to purchase the insert if you are a side sleeper. The shape is too awkward to fit into a pillowcase. I hurt my ear on the plastic bit in the middle of the pillow. |
Best Seller/Amazon’s choice: Osteo Cervical pillow for neck Pain relief
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The unique hollow of this pillow supports your head and keeps your spine, neck, and vertebrae in natural alignment. It promotes good blood flow to your neck and head, relieves pressure, and prevents muscle tension. The 3D mesh fiber pillowcase allows heat to escape and fresh air to circulate.
Osteo offers two different thickness options. Move your bed pillow 180 degrees to sleep on a higher or lower contour. The removable insert at the bottom of the pillow also provides more height choices.
| What we liked | What we didn’t like |
| It’s perfect for side sleeping. I can sleep on my back or side with this pillow. Excellent head support. It feels soft but firm. | The pillowcase is not the same standard as the pillow. I had to air it for 3 days due to the odor. I found the pillow too firm. |
More than 3000 bought in the past month: Polovo Neck Pain Memory Foam Pillow
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This memory foam pillows rebounds after 5 seconds in the absence of pressure. It is designed with two adjustable heights to support your neck and head in any sleeping position. It also comes with a breathable, skin-friendly pillowcase with excellent moisture absorption. This cervical pillow cradles the contours of your head, neck, and shoulders to relieve pain and reduce pressure for a good night’s rest. It is suitable for all ages.
| What we liked | What we didn’t like |
| This pillow is just the right size and firmness. This product has the perfect contours. The height is ideal. I liked that the cover is removable for easy cleaning. | I wish it were thicker and firmer. I found it difficult to sleep on my side with this pillow. |
Ergonomic option: Keepmov Cervical Memory Foam Pillow
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This lilac pillow comprises high-quality memory foam, evenly distributing the pressure on your head and neck. The ergonomic design gently stretches your neck and spine. The pillow’s central head area relieves pressure on your head, and the soft sides ease pressure on your face and ears.
It suits all sleep positions.
The high-density memory foam provides good air circulation, and the double-layer silk pillowcase with zipper is removable and machine washable.
| What we liked | What we didn’t like |
| The pillow is soft but supportive. The pillowcase is soft. The cover stays cool all night. The pillow holds its shape. | It took three days for the smell of the foam to fade. One customer felt that the pillow should be broader. |
To Summarize:
There are many options if you are looking for a firm or soft pillow. For neck pain sufferers, the choice is more complicated.
A 2021 research review suggests that pillow height and shape reduce neck pain and promote spinal alignment. So, it makes sense that when purchasing a special pillow, you choose one that could help alleviate your neck pain and give you a good night’s rest.
Some Disadvantages of Buying a Special Pillow:
- They are usually not ideal for sleeping on your stomach.
- These pillows often are more expensive than standard pillows.
- It might be challenging to travel with these pillows as they take up space in your luggage.
Having mentioned the negatives, it is still worth investing in a specialized pillow.
What to Look for in a Pillow:
- Loft: If your head and neck are placed too high or too low, it can cause neck discomfort.
Here are some pillow height suggestions. Although researchers have not proven the recommendations below, more evidence is needed.
Low loft: about 3 inches or less in height: most suitable for back sleepers.
Medium loft: about 3–6 inches: most suitable for stomach sleepers.
High loft: over 5 inches and most suitable for combination and side sleepers.
Some studies suggest that biological males might need slightly thicker pillows than those recommended for biological females.
- Shape retention: Some materials keep their shape better and longer. So you won’t have to keep buying new pillows often. Memory foam and latex are firmer and should remain in their original shapes longer than less costly materials such as microfill and polyester.
Denser materials are usually more durable than fillers, making up softer pillows. Many companies offer adjustable fills for their pillows so that people can add to or take away from the pillowcase, allowing them to create the optimal pillow height for themselves.
- Firmness level: It’s best to try different pillows. Experimenting will ensure you end up with a pillow with the appropriate support.
Side sleepers may prefer a medium or firm pillow because a soft pillow makes their head sink into the pillow too much, bringing their spine out of alignment. A firm pillow, for instance, from latex, may cause you some discomfort at first but may eventually help to keep your spine stable during the night. Rubber and spring pillows are more durable than feather pillows, which can become lumpy and uncomfortable.
So, Which is Better – a Firm or a Soft Pillow for Neck Pain?
The reply to this question is that each person has to make their own decision. Our body shapes and sizes are different, so it isn’t easy to generalize and provide one final answer.
What the Research Shows
Unfortunately, there is little definite agreement in the research. One review of five studies published in 2006 concluded that there wasn’t sufficient evidence to recommend specific pillows for neck pain.
An earlier research study examined the effects of water-filled pillows, roll-shaped cushions and standard-shaped pillows on the subjects’ sleep quality. This research found that a water-filled pillow lessened morning neck pain and allowed better rest than a roll pillow or standard model. A different investigation discovered that a roll-shaped pillow positively influenced and decreased chronic neck pain.
Some people prefer a dense pillow because they appreciate the support it gives them. They generally find their neck pain is less the following morning when they sleep with this type of pillow. Others find that a soft pillow is more comfortable.
We recommend testing different pillows until you are satisfied with one that helps you sleep better. The only thing that seems clear from the research is that keeping your spine stable and in its natural alignment during the night is beneficial.
When you find the pillow that does that for you, you can give input to the longstanding question: is a firm or soft pillow better for neck pain?
