Best Pillow and Sleeping Position for Neck Pain and Cervical Spondylosis
Waking up with a stiff neck? How to choose the right pillow height, the best sleeping positions for cervical pain, and three stretches to do in the morning.
By Dr. Anjali Gupta (PT) · · Updated
If your neck is stiff every morning, your pillow and sleeping position may be part of the problem. You spend around a third of the day in bed, so a pillow that bends your neck the wrong way for hours can keep cervical pain going even when you do everything else right.
Simple rule: your pillow should keep your neck in a straight line with the rest of your spine. Not pushed up, not dropped down.
How high should the pillow be?
| How you sleep | Pillow height | What to check |
|---|---|---|
| On your back | Low to medium | Your chin should not tilt towards your chest |
| On your side | Medium to high | It should fill the gap between your ear and the bed |
| On your stomach | Very low or none | Try to change this position; it twists the neck for hours |
A soft pillow that flattens completely during the night is as bad as one that is too high. A firm but shapeable pillow, or a cervical (contour) pillow, works well for many people.
The best sleeping positions
- On your back with a low pillow, and a small rolled towel inside the pillowcase under your neck for support.
- On your side with a pillow high enough to keep your head level, and a pillow between your knees.
- Avoid reading or using your phone in bed with your head propped up on two pillows.
Three gentle morning stretches
- Chin tuck: gently draw your chin straight back, making a double chin. Hold 5 seconds. 10 times.
- Side bend: bring your ear towards your shoulder until you feel a stretch. Hold 20 seconds each side.
- Shoulder rolls: roll your shoulders backwards slowly 10 times.
When a pillow is not enough
See a physiotherapist if neck pain lasts more than two weeks, causes headaches, or comes with tingling, numbness or weakness in the arms. These can mean a nerve is involved. At MuvAgain we assess your posture and nerves, then use hands-on treatment, dry needling or cupping and, when suitable, cervical traction, along with exercises for the deep neck muscles. Read about our neck pain and cervical spondylosis treatment in Patna or book an appointment.
A cervical collar should only be used for short periods when advised; wearing it for weeks weakens the neck muscles.