💤 Is Your Pillow Causing Your Neck Pain?
How to Sleep Better and Wake Up Without the Stiffness
You know that horrible feeling when you wake up and can't turn your head properly? Maybe it eases off after a hot shower, or maybe it's been lingering for weeks. If this sounds familiar, your pillow could be part of the problem.
We see a lot of people at Body Zest with persistent or recurring neck pain, and sleep setup is one of the most overlooked causes.
Let’s explore why your pillow matters more than you might think - and what to do about it.
Why Sleep Position Matters
Your neck contains 7 small but important vertebrae, surrounded by muscles, ligaments, and nerves. At night, when your body is resting, those structures still need proper support.
The wrong pillow or sleeping position can:
Put your neck in a strained angle for hours
Aggravate pre-existing tension
Compress nerves or irritate joints
Lead to waking up with pain, headaches or tingling arms
Basically: what your neck does during those 7–8 hours of sleep matters just as much as what you do during the day.
How to Know If Your Pillow Is to Blame
Not all neck pain comes from your pillow, but here are a few signs it might be contributing:
✅ You wake up stiff or sore, but feel better as the day goes on
✅ The pain is worse first thing in the morning
✅ You regularly wake up in strange positions
✅ You sleep with more than one pillow stacked up
✅ Your pillow is over 2 years old
So, What Is the Right Pillow?
There’s no one-size-fits-all answer - the best pillow for you depends on how you sleep.
😴 Back sleepers:
Look for a medium-loft pillow that supports the natural curve of your neck. You want your head to be supported, not pushed forward.
😴 Side sleepers:
A slightly firmer, thicker pillow is better to keep your head in line with your spine. The goal is a neutral neck position, not dipping down toward the mattress.
😴 Stomach sleepers:
This position puts the most strain on your neck, especially if your head is turned to one side. A very flat pillow, or no pillow, may be better. Long term, it’s worth trying to shift to side sleeping.
Other Common Mistakes to Avoid
🚫 Stacking multiple pillows: This pushes your neck forward, shortening the muscles and compressing joints.
🚫 Using an old, sagging pillow: Over time, pillows lose support. Most need replacing every 1–2 years.
🚫 Ignoring your mattress: If your bed is too soft or too firm, your pillow won’t be able to compensate.
Our Top Tips for Neck-Friendly Sleep
🛏️ Try a memory foam or orthopaedic pillow for even support
🛏️ Aim for a neutral spine, your ears should be in line with your shoulders
🛏️ Avoid using your arm as a pillow (especially side sleepers)
🛏️ Replace your pillow if it’s lumpy, flat, or 2+ years old
🛏️ Do some gentle neck stretches before bed if you tend to feel tight
What If It’s Not Just the Pillow?
Your pillow can help, but if your neck pain keeps coming back, it's often a sign there's something deeper going on.
At Body Zest, we look at how your whole body moves, not just the painful spot. Neck pain is often linked to posture, stress, shoulder tension, or even jaw issues.
A good night’s sleep starts with proper support, but lasting relief comes from understanding the full picture.
Final Thoughts
If you're waking up sore, stiff, or cranky - don’t ignore it. Your sleep setup could be an easy win.
Start by checking your pillow, your sleep position, and how your neck feels in the morning. Small changes can make a big difference. And if the pain sticks around, we’re always here to help.
✅ Want to wake up pain-free?
Click here to book an appointment with our osteopaths in Banstead and get to the root of your neck pain - from pillow to posture.
📍Body Zest, Banstead