A good night’s sleep isn't just about the mattress - it starts with the right pillow. The correct pillow helps to support your neck, maintain spinal alignment and helps you wake up refreshed, not stiff. Here’s how to find one that’s just right.
What Makes a Pillow "Right"?
Finding the perfect pillow can be a bit like the Goldilocks principle - neither too soft nor too firm, just right for you. Your best pillow will:
- Support your head and neck, keeping your spine in neutral alignment
- Match your sleeping position (side, back or stomach)
- Fit the shape and size of your head, neck and shoulders
- Be comfortable and feel right to rest on
- Be durable - retaining support every night and lasting for years
Tailor It to Your Sleeping Position
Side Sleepers: Side sleeping is the most common sleeping position. You will need a pillow that fills the gap between the mattress and your head to maintain spinal alignment. Contour pillows work well if your neck is slender compared to your head; if not, a traditional pillow may suffice.
Back Sleepers: Height matters here. Your pillow should support the natural curve of your neck - too low strains it, too high throws it forward. For those with a rounded upper back (common in older adults), you may even benefit from an extra pillow to maintain alignment.
Stomach Sleepers: While this position isn’t ideal as it rotates your neck, if you prefer it, choose a thin pillow to minimise neck twisting or consider going pillow-free.
Bonus Tips to Help You Choose
- Test before you buy - A pillow must feel right from the first lie-down.
- Think about materials - Memory foam contours well; adjustable pillows let you customise loft.
- Cover and care - Opt for removable, washable covers which help your pillow stay fresh longer.
The Takeaway
Your best pillow isn’t one-size-fits-all, it’s one that matches your sleeping style, body shape and comfort needs. When in doubt (or if you’re waking up with neck or shoulder pain) consult a physiotherapist for advice tailored to your posture and needs.
Need suggestions? At each of our PhysioWorks clinics we have a range of pillows in stock, including contour, memory foam and adjustable options. Feel free to ask for product recommendations the next time you're in clinic or check out our pillow range online!
Book here to see your physiotherapist and discuss the best pillow for you today.
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