13 Best Pillows for Neck Pain 2024 | The Strategist

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Supporting your neck while you sleep is crucial to getting a good night’s rest and minimizing the neck pain you feel when you’re awake, whether you’re navigating post-injury pain, treating a scrolling-induced hunchback, or something in between. In fact, neck pain can even be a sign that it’s time to replace your pillow. But whether or not you suspect that your current pillow is to blame, a pillow that is specifically designed for people with neck pain might help.

The best pillows for neck pain will lift your head just right so your neck can be in alignment with your spine, whether you’re a side sleeper, back sleeper, stomach sleeper, or a combination of all three. One note for the stomach sleepers: Doctors, chiropractors, and sleep coaches have all told us that if you suffer from neck pain, you should try to sleep on your back or side as much as possible. To that end, some pillows designed to alleviate neck pain have specialized shapes that will help hold your head in place and prevent you from rolling out of alignment.

Ultimately, though, the most important factor is support, so the best pillows for neck pain tend to be on the firmer end of the spectrum. Pairing a medium-firm mattress with a medium-firm pillow is a good place to start. But because the proper pillow firmness for you will depend on how heavy your head is, how broad your shoulders are, the position you tend to sleep in, and the type of pillow fill you prefer, there’s no one-size-fits-all option.

To help you find the pillow that best suits you — and your neck — the Strategist talked to ten sleep experts about the pillows they recommend for soothing persistent neck pain. I’ve included those pillows below, alongside pillows tested by my fellow Strategist staffers and a few I’ve tried myself. (And if you have already gotten your neck straightened out, we have guides to the best pillows for every kind of sleeper, the best memory-foam pillows, and the best body pillows, too.)

Update on October 15, 2024: Updated prices and checked stock for all products.

The best pillow for neck and shoulder pain is one that’s firm enough to hold your head at a healthy angle but soft enough to alleviate pressure points. According to Dr. Thomas Schuler, chairman of the National Spine Health Foundation’s Medical and Scientific Board and founder of the Virginia Spine Institute, people with neck or back pain will typically get the best support from medium-firm mattresses and pillows. However, the right pillow firmness for you will also depend on what position you tend to sleep in, how high the pillow is, your body size, and the firmness of your mattress.

The type of fill your pillow has will also affect the firmness level. Memory-foam and latex tend to create a firmer sleeping surface while down and fiberfill are softer and more plush. Dr. Jaspal R. Singh, a physician specializing in physical medicine and rehabilitation, sports medicine, and pain medicine and an associate professor at Weill Cornell Medical College, points out that the fluffiness of down pillows will allow you to squish and stack them to get the height you need to achieve that all-important neutral spine, no matter your favorite sleeping position. However, Dr. Singh advises that you might need “two or three pillows so you can manipulate the loftiness.”

The loft, or height, of your pillow is a critical factor in managing neck pain. According to Dr. Schuler, “the neck shouldn’t be elevated higher than the rest of your spine” which means avoiding pillows that are overly lofty (typically higher than five inches) to ensure that your head isn’t forced into a painful angle. The right loft for you will vary depending on your sleeping position and your body size. Generally, side sleepers need a higher loft, stomach sleepers need a lower loft, and back sleepers need something right in the middle. Additionally, people who are more petite or who have narrow shoulders will need lower-loft pillows, while people with bigger bodies or broader shoulders will need higher-loft pillows. Chiropractor Dr. Rennes Toussaint-Keshinro suggests starting with a medium-loft pillow with a height between three and five inches — the majority of sleepers will likely want something in this range. I’d also recommend looking for adjustable pillows, which allow you to customize the loft to your exact preference.

Neck pillows come in various shapes and sizes ranging from standard rectangular ones to more specialized options that are designed to address neck pain in one way or another. Cervical pillows feature cylinder-shaped bolsters that nestle into the natural backward-C-shaped cervical curve of your neck to add support. Orthopedic pillows have a more detailed shape with contours and cavities to support your cervical curve and align your spine with your neck and head. Orthopedic and cervical pillows can help you tackle specific pain points and alignment concerns while standard pillow shapes can offer you more level head support while you sleep.

Fill type: Polyfill | Firmness: Firm | Loft: High or medium | Shape: Cervical

This cervical pillow from Core Products has two different-sized bolsters on either side that offer more or less neck support, depending on your preference. It’s ideal for back and side sleepers in particular: If you’re a back sleeper, the valley in the middle cradles your head while the bolsters support your neck, keeping your upper body and spine in the right alignment. If you’re a side sleeper, you can lay your head on the pillow’s raised sides. Meanwhile, if you’re a stomach sleeper, you might consider using it as something of a training tool, to help you learn to sleep more on your side or your back.

Strategist writer Brenley Goertzen — who has a habit of bending over her laptop for hours on end — tested the Tri-Core pillow and says it took only a few nights to ease her tech-neck symptoms. The trapezoidal core locks Goertzen’s head into alignment with her spine, while the contoured cervical support takes stress off her shoulders. Goertzen likes that the indented center provides some leeway for movement; for example, she can turn her chin to either side, which feels more natural than staring straight at the ceiling. Goertzen says it’s also helping her to stay on her back during the night instead of tossing and turning to a more neck-aggravating stomach position.

Because this type of pillow shape can take some getting used to, Core Products suggests that you acclimate to the smaller-diameter bolster first, even alternating between this pillow and your current pillow to start, then adjusting from there. The pillow comes in three sizes to accommodate different body types, which can all fit inside a standard-size pillowcase.

Fill type: Memory-foam | Firmness: Medium-soft | Loft: Medium | Shape: Rectangular

My favorite memory-foam pillow is a good choice for neck pain because it strikes a balance between neck support and comfortable cushioning. Made from Tempur-Pedic’s trademark Tempur Material foam, the Tempur-Cloud pillow cradles your head and neck as the foam slowly contours around you. When I tested it, my head sank in comfortably, but not too deeply, so I felt just the right amount of neck support. I was also happily surprised to find that the foam is soft but supportive enough to work well in all three sleeping positions — a rare find in my experience. I like it best for sleeping on my back, as the pillow’s medium loft and medium-soft firmness are ideal for that position. But the Tempur-Cloud also gave me sturdy enough support on my side, while not forcing my neck up too high when I rolled onto my stomach. Goertzen, who primarily sleeps on her side and stomach, tested the Tempur-Cloud too and says it prevented her neck from flexing forward or craning past a comfortable angle.

Fill type: Memory foam | Firmness: Firm | Loft: High, medium, or low | Shape: Rectangular and sloped

Compared to Tempur-Pedic’s Tempur-Cloud pillow, the brand’s Tempur-Neck pillow is much more contoured, with a wave-like shape that has a large bolster on one side and a small bolster on the other, creating a small valley in the middle. That little valley is where you’ll rest your head, with the large bolster under your neck to provide sturdy support. The pillow comes in three sizes, so you can choose how large of a bolster you want — small (3.5 inches tall), medium (four inches tall), or large (4.75 inches tall). When I tested this pillow, I tried the small, which gave me a good level of neck support without flexing my neck upright. I chose the size based on Tempur-Pedic’s guidelines, which recommend a small for people with a shoulder length of four inches or less, or people who primarily sleep on their side and back. I tend to prefer a slightly lower loft, too. And while the pillow felt a bit too firm for my taste, my neck definitely felt supported. Strategist senior editor Simone Kitchens, who used to frequently wake up with a sore neck, has been sleeping on the small size of the Tempur-Neck for years. She likes that it is supportive enough to prevent her neck from “collapsing in,” and says it has greatly reduced her neck pain. Kitchens also typically prefers a firm mattress and pillow, another reason the Tempur-Neck suits her.

Fill type: Memory foam | Firmness: Firm | Loft: Medium-high | Shape: Cylindrical

While you can use this cylindrical bolster pillow on its own, Dr. Singh suggests pairing it with a standard bed pillow to avoid stressing the rest of your upper body: “The problem with cervical neck rolls is that only the neck is supported; the head isn’t, the upper back isn’t. And you really need to support all these structures because you’re going to move around throughout the night,” he explains.

The machine-washable cover is soft and cozy, while the sturdy memory-foam interior is firm and responsive. To create a combination pillow setup, you can slide the bolster pillow into the space between the base of your head and your shoulders while placing an adjustable-loft pillow underneath your head. Alternatively, you can use the bolster pillow between your knees for extra spine support.

Fill type: Gel-infused memory foam | Firmness: Medium-firm | Loft: Low | Shape: Rectangular

Pillows that are too thick and fluffy can actually lift your neck out of alignment, exasperating further aches — especially if you sleep on your back. After Strategist senior editor (and back sleeper) Crystal Martin noticed that higher-loft pillows put strain and stress on her neck, she found relief by switching to this super-slim Blue Wave pillow. “I like that it’s still supportive even though it’s thin. I sleep with it turned vertical, so it’s underneath my shoulder blades, and it supports my neck enough, so it’s not dipping too far back,” she says. The pillow is available in four lofts: super-slim (3.25 inches), ultra-slim (2.75 inches), hyper-slim (2.25 inches), and extra-slim (1.75 inches). The brand suggests the ultra-, hyper-, and extra-slim pillows for stomach sleepers and people who sleep with their arm under their pillow, and the super-slim for back sleepers (the brand also notes that all three pillows are too thin for side sleepers). The interior of the pillow is a single slab of gel-infused perforated memory foam with a medium-firm density, ideal for giving back sleepers neck support without causing strain.

Fill type: Polyethylene Terephthalate (PET) fill | Firmness: Soft, medium, or firm | Loft: Varies | Shape: Rectangular

If you’re a stomach sleeper and you’re suffering from neck pain, you might want to try sleeping on your back or side, as these positions put less strain on your neck. But if you absolutely must sleep on your stomach, your next best option is a softer pillow that won’t push your head and neck up too high. For this, I think Buffy’s Cloud pillow is a particularly good option. Filled with recycled PET fill from plastic bottles, the pillow is quite soft and compresses easily beneath your head and neck. I found this especially comfortable when lying on my stomach, and the pillow kept my neck in a neutral alignment, whereas a less compressive pillow would push it up too much. The Buffy Cloud comes in three firmness levels, all of which are on the softer side, but I’d recommend most stomach sleepers go with the soft or medium to ensure the pillow doesn’t strain their neck.

Fill type: Shredded latex and microdenier fiber | Firmness: Medium | Loft: Medium or high | Shape: Rectangular

I love this pillow because it has a fluffy, hotel-pillow style feel, but actually delivers on neck support — something actual hotel pillows rarely seem to do. The support comes from the pillow’s pillow-within-a-pillow design: It has an inner chamber filled with shredded latex, surrounded by an outer chamber filled with microdenier fiber, a type of ultra-fine microfiber. The microfiber provides the plushness, while the shredded latex provides the support. When I tested this pillow, I loved being able to sink into the cushy outer layer, but the inner pillow kept my neck in alignment with my head and spine. This was especially useful while lying on my side. I appreciate that this pillow doesn’t feel too firm — certainly not as firm as the Tempur-Neck, above — because I generally like a plusher pillow. The Saatva Latex pillow comes in a standard loft or high loft (five inches tall vs six to seven inches tall) — I think either could work for side sleepers, depending on your body size. I tried the standard version and it worked well for me — I’m about five feet five inches tall and have a pretty average shoulder length— but if you are very tall or have broad shoulders, the high version might be better.

Fill type: Copper-infused gel memory foam | Firmness: Adjustable | Loft: Adjustable | Shape: Curved

If you’re a side sleeper or back sleeper who needs extra neck support and shoulder pressure relief, a curved pillow like this one by Scrumptious can help you achieve pain-free alignment. Goertzen tested this pillow and liked how the cutout allowed room for her shoulder, while the spongy foam core cradled her head and neck and took strain off her upper body. Goertzen found the shape, firmness, and loft of this pillow ideal for side sleeping, but the pillow can also be adjusted by removing or adding filling for more customized support. Warm sleepers will also appreciate that the memory foam fill is infused with copper to help keep you cool while you sleep.

Fill type: Charcoal-infused, perforated molded latex | Firmness: Medium-firm | Loft: High | Shape: Rectangular

This slab-style pillow by Avocado is a good option for combination sleepers who change positions throughout the night. Made with organic, sustainably sourced latex, it has a consistently flat surface (kind of like a sheet cake), so no matter which way you turn or lie down, the support is the same. It comes in three sizes: standard, queen, and king. It also has a fairly high loft of about five inches tall and is intended for back and side sleepers, though it may be a bit lofty for people with smaller frames or narrow shoulders. This is a firm pillow with little to no give — the latex has a bouncy responsiveness, but your head won’t really sink in much. I’m just under five feet, five inches tall, and when I tested this pillow, I found it was a bit too high and firm for me, especially when sleeping on my back. However, former Strategist writer Latifah Miles, a side sleeper who is five feet 10 inches tall, found it was sized much better for her body size and sleeping position. So, I think many side sleepers, particularly those who have broader shoulders, will enjoy how supportive this pillow feels, especially if you feel like every pillow you try is just a little too flat or lacking in support.

Fill type: Crosscut memory-foam and fiberfill blend | Firmness: Adjustable | Loft: Adjustable | Shape: Rectangular

The Coop Original is one of our favorite pillows for all kinds of sleepers because you can adjust the amount of fill to suit your specific needs and preferences. If you’re navigating neck pain, you can increase or decrease this pillow’s loft and firmness to keep your neck in alignment by changing the amount of filling contained in its inner cover (there’s also an outer cover you can conveniently remove and toss in the wash). The filling is a blend of 80 percent memory foam and 20 percent microfiber, and it feels fairly cushy while remaining supportive and springy. You can also make it quite firm and dense, if desired, by adding more filling. (A bonus bag is included with your purchase, and you can buy more in medium-firm or firm densities for further customization.) When testing this pillow, I found the foam-and-fiber fill provided excellent neck support — the moldable nature of the fill allows it to conform around you, while still feeling sturdy. I had to remove some of the filling, as it was too high and firm for me the way it arrived. But after removing some filling, this pillow worked well for me when sleeping on my back and my side. Senior editor Jen Trolio has also slept on this pillow, and while she still prefers softer pillows (even after removing some of the Coop’s filling), she agrees that it provides very consistent neck support.

Fill type: Chopped memory-foam and microfiber | Firmness: Adjustable | Loft: Adjustable | Shape: Rectangular

Filled with a blend of chopped memory foam and down-alternative microfiber, the Marlow pillow has two compression zippers on either side and when they are unzipped, the pillow expands vertically, adjusting the loft without the hassle of adding or removing any filling. The zippers make it especially simple to adjust to the right loft for your height. And the chopped memory foam gives the pillow a supportive feel while the microfiber adds a pleasant softness. Naturally, zipping and unzipping doesn’t alter the firmness quite as much as removing filling from a pillow like the Coop, but I did feel a noticeable difference between the zipped and unzipped “settings” on this pillow. As a back-and-side sleeper, I prefer the unzipped setting, which has a little more give. But for a full-time side sleeper or anyone who likes a firmer pillow, the zipped setting is less pliant without feeling like a brick. Since many experts we’ve spoken to recommended a firmer pillow for neck support, experimenting with the zipper configuration can help you figure out the best firmness-and-loft combination that works best for your body size and sleep position — and it’s a lot less messy than extracting foam-and-fiber filling.

Fill type: Hyperelastic polymer and perforated latex | Firmness: Medium | Loft: Low, medium, or high loft | Shape: Rectangular

The Purple Harmony pillow encourages airflow by layering a mesh cover and the brand’s signature gel grid material over a ventilated latex core. It’s available in low, medium, and high lofts to suit all types and sizes of sleepers: The lowest loft is best for people with a smaller frame or people who sleep on their stomach, the medium loft is ideal for side and combination sleepers with a medium-to-large frame, and the highest loft works well for people with large frames who are combination and side sleepers. I’ve been sleeping on this pillow for over a year and it’s by far my favorite pillow I’ve ever tested. I love how the latex foam and gel grid give the pillow a bouncy, pliant feel, yet it still provides excellent neck support. I’m a combination back-and-side sleeper who likes a middle-of-the-road pillow — medium firmness and medium loft. I have the “low” version of the Purple Harmony, which I think is more of a medium loft than low at five and a half inches tall. Even though this latex pillow is around the same height as the much firmer Avocado pillow, above, it is far softer and has much more give, making it a good choice for many types of sleepers. And the multiple loft options make it versatile for people with a variety of body types. In addition to keeping my neck aligned, I appreciate how cool this pillow stays — between the ventilated latex and flexible grid, I rarely ever feel the need to flip to the “cool” side of the pillow, as it stays fairly cool throughout the night.

Fill type: Memory-foam | Firmness: Medium-firm | Loft: Medium | Shape: Contoured/orthopedic

If you really need a pillow to just hold your neck in place, this contoured orthopedic pillow from Dosaze might do the trick. It comes recommended by chiropractor Randi Jaffe, who not only recommends it to others with neck pain, but sleeps on it herself. Jaffe says she loves the pillow’s firm memory foam, which she says is comfortable but keeps her neck properly aligned. The divot in the center of the pillow acts like a cradle to hold your neck in place, which can help ease tension in your neck, upper back, and shoulders. Jaffe recommends this pillow for both back and side sleepers. This style of pillow can take some getting used to, as it is much more rigid and less cuddly than other styles, but it definitely does deliver on neck support.

• Keith Cushner, co-founder of Tuck• Logan Foley, editorial director of SleepFoundation.org• Brenley Goertzen, Strategist writer• Dr. Janet Kennedy, clinical psychologist and founder of NYC Sleep Doctor• Amanda Kruel, former VP of innovation merchandising at Mattress Firm• Randi Jaffe, chiropractor• Crystal Martin, Strategist senior editor• Alanna McGinn, founder and CEO of Good Night Sleep Site• Latifah Miles, former Strategist sleep writer• Dr. Thomas Schuler, chairman of the National Spine Health Foundation’s Medical and Scientific Board and founder of the Virginia Spine Institute• Dr. Jaspal R. Singh, physician specializing in physical medicine and rehabilitation, sports medicine, and pain medicine and associate professor at Weill Cornell Medical College• Dr. Rennes Toussaint-Keshinro, chiropractor and mental-health coach• Jen Trolio, Strategist senior editor• JD Velilla, founder of Designing Sleep and former head of sleep experience for Tuft & Needle

Additional reporting by Latifah Miles and Brenley Goertzen.

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