Pillows for Relieving Neck Pain
Working Together with Exercise to Ensure Comfortable Sleep
Canadian researchers say they have found a way to help relieve neck pain. They recommend sleeping with pillows that provide proper neck support, along with performing specific exercises that help strengthen the neck muscles and increase joint flexibility.
Dr. Hugh Smythe and his research colleagues at the University of Toronto in Ontario, Canada, stated in the results of their study published in the January issue of the Journal of Rheumatology that people who suffer from chronic neck pain should consult specialized physicians. These specialists can guide them on how to perform exercises that strengthen the neck structures, as well as how to use sleeping pillows designed to support the neck during sleep.
Neck Pain
Neck pain is a very common medical complaint, and in most cases it resolves within a few days or weeks. However, in some cases the pain lasts for more than two months, which medically classifies it as chronic neck pain. Canadian researchers noted that few studies have been conducted to scientifically evaluate treatment methods and advice, in order to determine which are most effective and beneficial for managing such conditions.
How the Study Was Conducted
To address this, the researchers followed more than 150 male and female participants suffering from chronic neck pain. They were divided into four groups.
The first group served as the control group and received neck massage along with hot or cold compresses to relieve pain.
The second group received the same treatment as the first group, in addition to being taught neck exercises to practice regularly.
The third group received the same treatment as the first group, and in addition were instructed to sleep using pillows that provide neck support.
The fourth group received all three treatments combined.
The neck exercises consisted of isometric movements—non-shortening muscle contractions—of the head, neck, and shoulders, lasting between 5 and 10 minutes. These exercises aim to strengthen muscles without increasing their size. Participants practiced them after receiving proper training under the supervision of physical therapy specialists, enabling them to perform the exercises correctly at home on a daily basis.
After 12 weeks of follow-up, participants in the fourth group—those who used the recommended pillows and performed the prescribed neck exercises—reported significant improvement in their neck pain. This improvement was not reported by participants in the first, second, or third groups.
The researchers noted, however, that all participants suffered from moderate pain. The study did not include individuals with severe pain caused by conditions such as muscle fibrosis or clear organic problems involving nerves, intervertebral discs, or similar causes. In other words, the study mainly involved common cases of neck pain resulting from misuse and neglect of proper medical guidelines for resting and strengthening the neck. Medical sources indicate that muscle strain is the most common cause of neck pain, often resulting from repetitive overuse for long periods—such as working on a computer, watching television, sleeping on unhealthy pillows, or clenching the teeth.
The Support Pillow
A proper pillow is one of the most important factors in achieving comfort during sleep after a long or tiring day. It provides essential support for the neck and the rest of the spine, helping to prevent neck pain and even lower back pain. Maintaining proper alignment between the head, neck, and shoulders reduces pressure and postural imbalance throughout the body.
Comfort and support are the main reasons we need pillows to rest our heads and bodies during sleep. According to reference sources, there are many types of pillows, but in medical terms, the pillow discussed here is the sleeping pillow placed at the top of the bed to support and comfort the head, neck, and upper spine while the rest of the body lies at rest.
Several factors should be considered when choosing the right pillow, most importantly that it is designed to maintain the spine’s natural alignment.
The human neck naturally curves slightly forward to balance the weight of the head while standing, and it is important to maintain this curve during rest as well. If a pillow is too high when sleeping on the back or side, the neck bends excessively and unnaturally—either forward or to one side—leading to tension and strain in the neck and shoulder muscles. High pillows may also narrow the airway, causing breathing difficulties during sleep and even snoring. Conversely, if the pillow is too low, the neck muscles will also be strained.
Therefore, depending on personal preference and body measurements, a sleeping pillow should elevate the head by approximately 4 to 6 inches (about 10 to 15 cm). It should provide full support for the head and neck when sleeping on the side, and for the head, neck, and shoulders when sleeping on the back.
Sleeping on the Back or Stomach: Proper Guidelines
One of the most important characteristics of a good pillow is that it is comfortable and preferred by the user. A pillow that provides comfort allows the sleeper to relax fully, achieve deep and restorative sleep, and wake up feeling refreshed.
Some people prefer cotton pillows covered with cotton fabric to maintain coolness, softness, and reduced risk of allergies, while others prefer warmer synthetic cotton options during winter. An important consideration, as previously discussed in health publications, is choosing cotton materials that are less prone to fungal and microbial growth over time.
A pillow’s ability to adapt and flex is also an important factor in comfort during sleep and movement. A flexible pillow responds well to changes in sleeping positions and adapts to pressure points created by the weight of the head, neck, and shoulders.
Pillow selection varies according to sleeping position. Medical guidelines indicate that sleeping on one’s side is generally the best position for most people, unless there is a medical reason to sleep on the back. Sleeping on the stomach is generally not recommended for several reasons, though personal comfort remains an important factor.
For sleeping on the back, the pillow should support the natural curve of the cervical spine and provide adequate support under the pressure points of the head, neck, and shoulders. Therefore, pillow height for back sleeping should be lower than that used for side sleeping. It is also recommended to place one or more pillows under the knees to reduce pressure on the lower back and prevent pain the next morning.
Sleeping on the stomach is the most difficult and least comfortable position and requires special care. In this case, the pillow should be very low or not used at all. Placing a pillow under the abdomen may help maintain spinal alignment, while ensuring the neck and head remain relaxed and not twisted. It is also important to replace the pillow once it loses its structural firmness and ability to support the neck—something that naturally occurs with prolonged use.
