The Best Pillows For Neck & Upper Back Pain Relief
A Chiropractor's Recommendations & Product Review
As a chiropractic physician my recommendations are made based on a variety of factors including spinal biomechanics, research evidence and practical considerations such as ease of advice implementation and cost particular products. I would like to disclose that, although I may get a referral fee from some of the items advertised or reviewed, this will never impact the integrity of my reviews or recommendations. I hope you find my recommendations useful; however, if you have a specific spinal problem or condition, and have not yet done so, it is recommended that you contact your qualified health care provider for recommendations that may apply to your particular case.
Peter C. Spathis, DC
The Best Cervical Pillows To Help Relieve Neck & Upper Back Pain
Before considering a specific pillow, it may be useful to review some general factors that are important for proper neck and upper back positioning during sleep. To relieve stress to spinal joint structures, and minimize neck and upper back pain while we sleep, it is important to keep the neck (cervical spine) aligned with the upper back (thoracic spine). This means that we want to avoid creating an unnecessary angle between the neck and upper back as well as minimizing rotation between the cervical and thoracic spine. In most cases this means that we want to avoid stomach sleeping as this position forces the head to turn to one side to allow us to breathe (otherwise your face would be in the pillow). Stomach sleeping can also allow the abdomen to sink into the mattress putting unnecessary stress on joint in the lower back. This leave side sleeping or back sleeping as the two remaining viable options. Either position is acceptable for most people. If one chooses to sleep on their back (or is required to because of a medical condition) it is usually recommended that a thinner pillow be used compared to a side sleeper. This is because there is a natural backwards curvature in the neck (lordosis) that we would like to maintain by avoiding an excessively thick pillow. It should be mentioned that back sleepers with a signficant forward curvature in their upper back (hyperlordosis) typically require a thicker than usual pillow to avoid hyperextending their neck backwards. Side sleepers also typically require a thicker pillow than back sleepers to keep the head aligned with the upper back, especially those with wide shoulders - the pillow should be think enough to account for shoulder width so that the head doesn't fall towards the mattress but not so thick that it angles the head in the opposite direction. The degree of firmness is another consideration that should not be overlooked. A very firm pillow may not need to be as think as a softer pillow that allows the head to sink to a lower position. Personal preference plays a role here as there can be significant variation from person to person in this regard. Finally, pillow's heat dissipation ability not be overlooked as the head getting too hot is a common complaint with certain pillows. With these considerations in mind, the following recommendations are made for the following pillows:
The chiropractic school that I graduated from was involved in a study of a "water based pillow" which was supportive of these pillows reducing neck pain in some people. This particular pillow underwent a similar clinical study at Johns Hopkins School of Medicine which also concluded that it reduced neck pain and improved quality of sleep. This product is meant to be filled with water to achieve the ideal level of firmness for your body structure and sleeping position - less water for back sleepers and those of smaller stature, more water for side sleepers and larger people. As the water can shift to adjust to changes in head position, the company claims that this pillow is ideal for all sleeping positions. If one tends to switch between back and side sleeping during the night, this pillow may be a better choice than most others. However, I believe that side sleepers are the ones most likely to love this product as, even with very little water, it may still be too thick for smaller back sleepers. (An exception may be those with hyperkyphosis of the thoracic spine in which the upper back is curved forward so much that the head needs to be raised up when lying on their back to avoid hyperextension of the neck. Those with this condition that sleep on their back usually need a thicker pillow than typical back sleepers.) Getting the most out of this product may require some trial and error to find just the right amount of water necessary to provide optimal support. To maximize comfort, there is a polyester fiber layer over the water pouch and the pillow is encased in a hypoallergenic cotton shell. For those that traditional pillows have not worked, this unique product may be worth a try.
For those who prefer the feel of more traditional pillows, these are worth considering. They are "plush" with enough thickness to allow compression to a comfortable level; once this level is reached, there is enough remaining firmness to provide adequate support for most people. The company describes these pillows as "tailored to ensure maximum comfort for any and all sleeping positions"; however, as with the above product, I believe that this pillow will be most comfortable and appropriate for side sleepers. Considering that the link provided is to a "2 pack" of pillows, the price makes this a great value product.
This Sealy product is a little more firm than some would expect from a memory foam pillow. It conforms to the contours of your head enough to relieve pressure points but does not deform so much that it gives up support. It is also thick enough that most side sleepers and larger back sleepers will find it comfortable but not so thick as to create uncomfortable neck positions. Aside from smaller back sleepers who may still find this product a little too thick, I believe this pillow provides a balance between firmness and thickness that is appropriate for most people.
Aside from those with structural issues such as the thoracic hyperkyphosis discussed in the water pillow review above, or other medical conditions that prohibit it, back sleepers generally require a thinner pillow than side sleepers in order to avoid pushing the cervical spine excessively out of its neutral position. Due to their thickness, both traditional and custom cervical pillows are often less than ideal for back sleepers. This product specifically addresses this problem and is appropriate for most people that sleep on their back. If you are a back sleeper, the Bluewave thin pillow may be for you.
It is very difficult, if not impossible, to design a pillow that will properly accommodate people of all body sizes and sleeping positions. However, as evidenced by the outstanding customer reviews, this Utopia pillow may be as close as you can get. This product is thicker than the Bluewave back sleeper pillow described above so it may be appropriate for some side sleepers. Even though it is thicker, by being a little less firm than the Bluewave pillow, it may be appropriate for certain back sleepers as well (especially those with larger frames). The link provided is for a "2 pack" of pillows making this one of the most affordable pillow options and worth considering for those that do not require a more specialized pillow like some of the above described items.
