Choosing the right kind of pillow is critical to long term mobility and stability of the neck. I am asked what type of pillow is best to use at night so many times per week, I thought I would write out an answer.
The most important aspect of a pillow is its height. If you stand in front of a mirror and look at yourself, what should be seen is that the head is midway between both shoulders. When sleeping on your side, that relationship shouldn’t change.
For example, if someone lays on their side and their pillow is too thin, then the head is to low, and vice versa. The biggest issue I see with patients is their pillow is too low, causing their head to bend toward their down shoulder too much. When this happens, most people put an arm under their pillow for support, which worsens the problem, and creates more tension in the lower neck.
If you were to take a ruler and measure from the tip of the ear, to the tip of the shoulder-most women would measure 4-5 inches; and men average 5-6 inches. These measurements are different for every person, but specific to them. This is how high your pillow should be-but the catch is the pillow needs to maintain this height after a 10-12 pound head lays on it. Most pillows that are purchased from a box store are flimsy and will flatten as you lay on them. Avoid these types of pillows—i.e. feather pillows, and don’t bunch 2-3 up to get the right height—that’s cheating and wont stay that way all night.
The solution is obtaining a pillow with the right height, and one that maintains that height once you lay on it. Side sleeping is the best way to sleep for neck support and health-but get the measurement right first.
There are pillows out there that are very expensive and promise the moon, but for the most part its all hype-get fitted properly, and make sure the company has a good return policy in case you don’t like it.