What Pillow Should I Use?
The best pillow keeps your neck neutral: neither propped up nor dropped down. Comfort + neutral alignment beats brand names.
Quick rules
- Side sleepers: pillow height ≈ shoulder width; fill the gap between neck and mattress.
- Back sleepers: medium height; support under the neck, not just the head.
- Stomach sleeping: avoid if possible; use the thinnest pillow if you must.
- Try adjustable/stackable fills (memory foam + small towel) to fine-tune height.
Signs your pillow is wrong
- Neck is stiff or sore on waking.
- You often wake to adjust the pillow height.
- Arms go numb while lying on your side.
How we can help
- Assess your neck alignment and preferred sleep position.
- Recommend height/firmness ranges that fit your build.
- Circulation PT to improve mobility so you’re less sensitive to small pillow changes.