How Do You Know If Your Pillow Is Bad: 9 Signs Of A Bad Pillow

Written by JaRoy Buffong

A bad pillow can do more than just make you uncomfortable. It can lead to aches and pains, poor posture, disrupted spinal alignment, and even trigger allergies.

Cheap, low-quality pillows also impact your sleep quality, leaving you groggy, irritable and struggling to concentrate the next day.

The good news is you don’t have to put up with it. A well-designed, supportive pillow made from modern materials can make a big difference. Memory foam pillows in particular are great at easing the issues caused by traditional pillows.

Say goodbye to morning stiffness and hello to better sleep.

Can the wrong pillow cause neck pain?

Alongside general discomfort, some pillows can cause heightened neck pain. This is due to a lack of support, causing extra muscle tension. Back pain is another common symptom for the same reasons.

Remember, you rest your neck and head on a pillow for hours every evening. If your pillow isn’t set up for success, you can accidentally add to your neck pain.

Can old pillows cause allergies?

Over time, pillows collect dust mites, dead skin, sweat, and even mould. All that buildup can trigger allergies, especially if you're already sensitive or prone to things like hay fever or asthma.

Dust mites are one of the biggest culprits. They thrive in warm, humid environments and feed on dead skin cells, which makes old pillows the perfect place for them to hang out. Add in a bit of moisture, and you've also got a chance for mould or mildew to grow.

If your pillow’s over a couple of years old and you’re waking up with a blocked nose, itchy eyes or sneezing fits, it might be time for an upgrade.

Look for hypoallergenic options and consider using a washable pillow protector to keep things fresh for longer.

How a bad pillow can cause or worsen neck pain

To sleep comfortably and wake up pain-free, your spine needs to stay in proper alignment. That means supporting the natural curve of your neck throughout the night. Unfortunately, most standard pillows don’t provide this kind of support.

Without the right structure, your neck and back can be left unsupported. This increases the risk of stiffness, tension, headaches, and poor sleep quality. Over time, it can lead to ongoing neck pain and general discomfort that’s hard to shake.

The good news is that better alignment is achievable. Memory foam pillows are designed with this goal in mind, using an optimised shape and cervical lordosis support. When used consistently, they can effectively reduce neck pain (Persson L, Moritz U. 1998).

How often should you replace your pillow?

You should be changing your pillows every 1 to 2 years. This means you aren’t sleeping on a worn-out pillow, but it ensures you’re getting good use out of it, too.

Changing your pillows within this period also guarantees you’re sleeping on hygienic and allergen-free pillows.

9 Bad Pillow Warning Signs

Considering a pillow switch-up? Here are the definitive bad pillow signs that it’s time for a change.

1. Poor Sleep Quality

Tossing and turning through the night is one of the most frustrating feelings. If this is your usual bedtime routine, it might be a sign you need to update your pillow.

Supportive pillows improve sleep quality. So, being unable to sleep without hours of frustration is a sign that your pillow is past its sell-by date.

2. Stiff of Sore Neck

Mornings can be hectic, and waking up with a still or sore neck can worsen them. Unsupportive pillows don’t protect your neck muscles and spinal alignment, leading to chronic neck pain and spinal misalignment.

But don’t worry — specialised pillows can reduce low-level neck pain during sleep and the morning after use (Efanian, P., Tenzif, S. and Guerriero, R.C. 2004).

3. Persistent Discomfort & General Pain

If you’re waking up with extra aches and pains, this is a sure sign it’s time to make a change.

General aches and discomfort point towards a pillow that’s lost its support. This includes experiencing pain despite trying different sleeping positions. Sound familiar? It might be time to find the right pillow for neck pain.

4. Frequent Headaches

Persistent headaches and migraines upon waking are more sure signs your pillow isn’t doing its job. Put down the paracetamol and pick up a new pillow!

5. Allergies

Did you know allergies or respiratory issues can be caused or heightened up old pillows? That’s right. Pillows pick up dust over time, and this build-up can’t always be washed out.

Pro Tip: If you suffer from allergies, you might want to replace your pillow more frequently than 1 to 2 years.

6. Flat or “Deflated” Pillow

Take a second and examine your pillow. Is it flatter than when you first bought it?

Pillows “deflate” after years of use, and this is an obvious sign it’s time for a change. A shopping trip is on the cards if your pillow is flat enough to fold and not bounce back.

7. Pillow Feels Too High

Flat pillows aren’t the only problem. You might need to modify your bed arrangement if your pillow elevates your neck too high.

Some pillows have too much height for a comfortable neck position, leaving the head and neck out of proper alignment. This inevitably leads to upper back pain because the lumbar, thoracic, and cervical spine points are not in arrangement.

8. It Feels Lumpy

Like Goldilocks, it’s essential to opt for a pillow that feels “just right.”

After extended periods of use, pillows start to feel lumpy, which is another key sign to throw them out. This occurs in both memory foam and traditional pillows, so don’t ignore any changes in texture!

9. You Can’t Get It Clean

Finally, if you’ve noticed your pillow is stained or smells slightly off, it’s another obvious sign you need to buy a replacement. The scent and stains usually come from body oils, skin, and hair.

It’s natural for pillows to become worn out. But don’t let a dirty pillow be your new normal!

Takeaway

When it comes to neck pain relief, binning a bad pillow and investing in a high-quality pillow can make a world of difference.

Through support and correct spinal alignment, you’ll be feeling (and sleeping) better in no time. And your mornings? They’ll be pain-free. Result.

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About The Author

JaRoy Buffong is the founder and lead coach of Naiquan, a dynamic wellness company that empowers individuals to realize their full potential through a comprehensive 360° approach to well-being. With a deep understanding of the interconnectedness of physical, mental, and emotional health, JaRoy is committed to helping clients achieve sustainable, long-term transformations.

References

• Erfanian, P., Tenzif, S. and Guerriero, R.C. (2004). Assessing effects of a semi-customized experimental cervical pillow on symptomatic adults with chronic neck pain with and without headache. The Journal of the Canadian Chiropractic Association, [online] 48(1), pp.20–8. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1840039/.
• ‌Ferchak, D. (2021). Choosing the Best Pillow for Neck Pain and Back Pain. [online] Health Central. Available at: https://www.healthcentral.com/condition/back-pain/choosing-best-pillow-neck-pain-back-pain.
• Harvard Health Publishing (2019). 6 ways to ease neck pain - Harvard Health. [online] Harvard Health. Available at: https://www.health.harvard.edu/pain/6-ways-to-ease-neck-pain.
• Persson L, Moritz U. Neck support pillows: a comparative study. Journal of Manipulative and Physiological Therapeutics. 1998 May;21(4):237-240. PMID: 9608378. Contact Information: Liselott Persson, Lund University, liselott.persson@med.lu.se, +46462229555 Ulrich Moritz - Unable to locate