The best pillow for neck pain

What the research says

In a randomised trial in Australia (Gordon, Grimmer-Somers and Trott, Journal of Pain Research, 2010), side sleepers each tried five pillows for a week: polyester, regular foam, contour foam, feather and latex.

• Latex did best for waking headache and shoulder or arm pain.
• Feather did worst, with the most waking symptoms.
• Contour foam was no better than regular foam.
• About 1 in 5 people woke with symptoms at least once a week on their own pillow.

The bigger rule is simple: the right height for your position matters more than the brand. The quiz below works it out.

Questions about pillows and neck pain

What is the best pillow for neck pain?

One that keeps your neck in line with your spine in your usual position: high and firm for side sleepers, medium for back sleepers. In a 2010 trial with side sleepers, latex pillows came out best for waking symptoms and feather pillows worst.

Are cervical (contour) pillows better for neck pain?

Not clearly. In the same trial, a contour foam pillow did no better than a regular foam pillow. Contour pillows suit some people, so treat one as an option, not a cure.

How long until a new pillow helps?

Give it one to two weeks. Your neck needs time to get used to a new height, and the first nights can feel strange even with the right pillow.

When should I see a doctor about neck pain?

If the pain lasts more than a few weeks, follows an injury, or comes with numbness, tingling or weakness in the arms, headaches, or fever. A pillow is not a treatment for those.