What Kind of Pillow Should I Use?
There is no universally correct pillow. You need to find a pillow that fits your body type, not one someone else recommends. More important than the pillow is the condition of your neck and spine.
Why Don’t Others’ Recommendations Work?
Everyone’s Occiput Height Is Different
The curves of the neck, upper back, and lower back vary from person to person. Even when lying on the same bed, the distance the occiput floats above the mattress differs, so a pillow that’s good for someone else may not fit you.
Greater Spinal Curve
People with rounded upper back or pronounced lumbar curve have their occiput float higher when lying down. They may need a higher pillow.
Flatter Spine
People with relatively flat upper back and lumbar regions have their occiput positioned lower. They may be comfortable with a lower pillow or even no pillow.
Sleep Position Changes Constantly
Advice like “use this pillow when lying on back, that pillow when on side” isn’t realistic. No one can maintain a fixed position while sleeping.
Realistic Pillow Selection Criteria
- Height: Match to your spinal curve (based on your body, not others’ standards)
- Firmness: Too soft lacks support, too firm is uncomfortable
- Direct testing: Lie down and try in store, choose what feels comfortable
Still Hurts After Changing Pillows?
It may not be a pillow problem but a neck problem. Already stiffened fascia or postural issues cannot be resolved with pillows.
Neck Condition Comes First
Even the best pillow won’t treat a neck that already has problems. Choose an appropriate pillow along with neck treatment.