Can A Bad Pillow Cause Neck Pain?

Waking up with a sore neck again? Before you blame stress or injury, consider a simpler culpritm your pillow.

Old or unsupportive pillows are one of the most common causes of neck pain.

Can Old Pillows Cause Neck Pain?

Yes. Old, flat, or overly soft pillows can lead to poor spinal alignment, putting pressure on your neck muscles and joints while you sleep.

Without adequate support, your neck may twist or bend unnaturally, causing inflammation and stiffness by morning. That’s why using a good-quality, supportive pillow makes a big difference.

What makes a “good” pillow?

• It keeps your neck aligned with your spine
• It relieves pressure from your head, neck, and shoulders
• It holds its shape through the night
• If your pillow feels limp, uneven, or more than two years old then it’s time to replace it.

Types of Pillows and Their Impact on Neck Pain

Welcome to the world of pillows. You can find pillows in all shapes and sizes, from memory foam to feathers. But which is best for a sore neck? Here's a quick rundown of pillows and how they can affect your neck.

Feather Pillows

Feather pillows are lightweight and ensure you’re always at a pleasant temperature. They're also extra comfortable initially but don't provide sturdy neck support or stability.

Therefore, these pillows tend to be the largest cause of neck pain.

Don't rush and throw yours out if you're not feeling any stiffness.

However, keep in mind that they're not the healthiest when shopping for a pillow. Some studies have even found that they cause asthma and wheezing in young children as they attract mite allergens (Strachan and Carey, 1997).

Memory Foam Pillows

Memory foam pillows are designed to support your neck and promote a healthy sleeping alignment, alongside other additional benefits.

Studies have even shown that memory foam is better at pressure distribution than other typical pillow materials, including inflatable cushions and cotton alternatives (Shen et al., 2012).

So, if your goal is to alleviate neck pain, a memory foam neck support pillow could be the option for you.

Orthopedic Pillows

Orthopedic pillows, or cervical pillows, have a dip in the middle where you rest your head. This structure keeps your neck and spine straight, reducing neck pain and aches overnight.

Studies have found that cervical pillows are more effective in treating neck pain, and using one while undergoing other neck treatments is more effective than treatments alone (Allwood, T.E. 2001).

Should I Change My Pillow if My Neck Hurts?

If your pillow is causing neck pains and aches due to it being too low, high, or soft, consider changing your pillow. Many specialised pillows are available on the market, so explore different options to find one that meets your neck pain needs.

You'll likely be ready to change after a few mornings of neck pain.

You can try adopting healthy sleeping positions or sleeping on a different side. However, you might want to give up on your old pillow and choose a pillow that prevents neck pain.

If you're ready to make a swap, look for a replacement pillow with these features:

• Memory foam or latex materials
• Pillows with a cervical dip shape

These are the two key features all neck pain-relieving pillows will have.

The Original Groove pillow combines memory foam and the orthopaedic dip design to maximise your comfort and minimise neck pain. If you want the best of both worlds, consider this fusion pillow.

Why Does My Neck Hurt After Sleeping?

Neck pain after sleeping isn't random, it usually stems from one (or more) of these five causes -

1. Wrong pillow height or material
2. Poor sleeping posture
3. Tossing and turning throughout the night
4. An unsupportive mattress
5. Underlying medical issues

Neck pain doesn't just impact your mornings. It can interfere with sleep quality and contribute to long-term health problems like high blood pressure, stroke, heart disease, and even depression (National Heart, Lung, and Blood Institute, 2022).

What Else Can Cause Neck Pain

Your neck pain can also be caused by poor posture, physical strain, emotional stress, herniated discs, pinched nerves, and other health conditions (Cleveland Clinic, n.d.).

You can improve some of these conditions at home by making positive lifestyle changes.

For example, poor posture and emotional stress can be relieved by adding gentle exercise or mindfulness practice into your lifestyle.

You can even take ibuprofen or paracetamol to lessen the pain. But if the pain persists after medication, you might need to look into other options.

Some factors will need professional attention if they stem from a pre-existing medical condition, such as a herniated disc.

If your neck pain doesn't go away after a few weeks, gets significantly worse, or causes numbness, you should seek a doctor's advice (nhs.uk, 2017).

Final Words

Don’t underestimate your pillow, it plays a big role in how you feel when you wake up.

Check your pillow regularly. If it’s saggy, flat, or more than two years old, it might be doing more harm than good.

A supportive pillow, like the Original Groove Neck Support Pillow, can ease neck pain and improve sleep posture from the first night. Combine that with healthy sleep habits and you're on the way to waking up refreshed and pain-free.

References

• Allwood, T.E. (2001). The effectiveness of manipulation combined with a cervical pillow compared to manipulation alone in the management of mechanical neck pain. Dissertation.
• Cleveland Clinic. (n.d.). Neck Pain: 6 Common Causes and Treatments. [online] Available at: https://my.clevelandclinic.org/health/symptoms/21179-neck-pain#:~:text=Common%20causes%20include%20physical%20strain.
• ‌ National Heart, Lung, and Blood Institute (2022). Sleep Deprivation and Deficiency - What Are Sleep Deprivation and Deficiency? | NHLBI, NIH. [online] www.nhlbi.nih.gov. Available at: https://www.nhlbi.nih.gov/health/sleep-deprivation#:~:text=Sleep%20deficiency%20is%20linked%20to.
• nhs.uk. (2017). Neck pain. [online] Available at: https://www.nhs.uk/conditions/neck-pain-and-stiff-neck/#:~:text=Non%2Durgent%20advice%3A%20See%20a [Accessed 6 Sep. 2023]
• Pang, J.C.Y., Tsang, S.M.H. and Fu, A.C.L. (2021). The effects of pillow designs on neck pain, waking symptoms, neck disability, sleep quality and spinal alignment in adults: A systematic review and meta-analysis. Clinical Biomechanics, 85, p.105353. doi:https://doi.org/10.1016/j.clinbiomech.2021.105353.
• Shen, L.M., Hou, J.J., Zhu, Y.D. and Song, J. (2012). The Influence of Pillow Material on Body Distribution and Sleeping Comfort in Supine Position. Applied Mechanics and Materials, 201-202, pp.30–33. doi:https://doi.org/10.4028/www.scientific.net/amm.201-202.30.
• Strachan, D. and Carey, I.M. (1997). Reduced risk of wheezing in children using feather pillows is confirmed. BMJ, 314(7079), pp.518–518. doi:https://doi.org/10.1136/bmj.314.7079.518.