Contour pillow for neck pain: how cervical pillows work and how to size one
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- Memory foam cervical contour pillow in multiple sizes. Best for: Back and side sleepers who want the classic neck roll. See options on Amazon
- Latex contour pillow. Best for: Warm sleepers who want a springier contour. See options on Amazon
- Adjustable contour pillow with removable insert. Best for: People between sizes or unsure of their height. See options on Amazon
Contour, cervical, orthopedic, chiropractic: what the labels mean
You will see the same basic pillow sold under several names. The Sleep Foundation explains that cervical pillows, also called orthopedic pillows, are often made of memory foam with a raised area for the neck's curve and a dip for the head. It describes contour pillows as usually firm memory foam with a curved surface, designed for side and back sleepers.
Words like chiropractic or orthopedic are marketing labels, not a standard. What matters is the shape, the height of each edge and the firmness. Note that some knee pillows are also sold as contour pillows, so check the listing is for the head.
How a contour pillow is meant to be used
Cleveland Clinic describes the head resting in a center depression, with the neck on a lower side when you are on your back and a higher side when you are on your side.
- Find the two edges. Most contour pillows have one roll taller than the other.
- Back sleeping: turn the lower roll toward your shoulders. Let the roll fill the curve behind your neck while the back of your head rests in the dip.
- Side sleeping: use the higher roll so it fills the space between ear and shoulder edge.
- Shoulders off the pillow. The roll should meet the top of your shoulders, not sit under them.
Cleveland Clinic warns that a chin-to-chest position overstretches the neck. If the roll pushes your chin forward on your back, flip to the lower edge or size down.
Sizing: the step most people skip
A contour pillow's height is fixed, so the wrong size stays wrong every night. Tempur-Pedic, for example, sells its contour neck pillow in small, medium and large, listed at about 3.5, 4 and 4.75 inches tall. It suggests measuring from the base of your neck to the outer edge of your shoulder and choosing the smaller size if you fall between two.
| If you | Lean toward |
|---|---|
| Have narrow shoulders or a small frame | A lower contour |
| Sleep mostly on your back | A lower contour |
| Have broad shoulders and sleep on your side | A taller contour |
| Sleep on a firm mattress | A bit more height, per Cleveland Clinic |
| Sleep on a pillow-top or foam topper | A bit less height, per Cleveland Clinic |
Who should skip a contour pillow
- Stomach sleepers. The raised roll lifts the head when you lie face down. A thin pillow suits this position better.
- People who toss a lot. If you move all night, you may end up on the wrong edge. A softer, adjustable fill may be easier.
- Anyone after neck surgery. Follow your surgeon's instructions on pillows and positions first.
Getting used to it
Contour pillows feel firm and unfamiliar, especially after years on a soft pillow. Give it some time to feel familiar, keeping your old pillow nearby for nights you need a break. If you still wake stiffer than before, the height is the likely culprit. For material choices, compare memory foam with latex.
What to look for when you buy
Memory foam cervical contour pillow in multiple sizes
Best for: Back and side sleepers who want the classic neck roll
Cleveland Clinic ranks cervical contour pillows as working best for most people. Buying a design offered in sizes lets you match the height to your shoulder measurement.
Watch out: Memory foam can hold heat, so look for a ventilated core or cooling cover if you sleep warm.
See options on AmazonLatex contour pillow
Best for: Warm sleepers who want a springier contour
Cleveland Clinic calls latex generally the best pillow material because it supports without retaining heat. A contoured latex pillow combines that with the neck roll shape.
Watch out: Not for people with a latex allergy.
See options on AmazonAdjustable contour pillow with removable insert
Best for: People between sizes or unsure of their height
Some contour pillows include a removable foam layer, which lets you lower the pillow if the standard height lifts your head too far.
Watch out: Check the listing shows the height with and without the insert before you buy.
See options on AmazonQuestions people ask
- Are contour pillows good for neck pain?
- Cleveland Clinic says cervical contour pillows work best for most people with neck pain, as long as the height suits your frame and sleeping position.
- Which way do you use a contour pillow?
- Turn the lower roll toward your shoulders when you sleep on your back and the higher roll when you sleep on your side, with your head in the center dip.
- What is the difference between a cervical pillow and a contour pillow?
- They overlap. The Sleep Foundation describes cervical pillows as having a raised neck area and a head dip, and contour pillows as firm foam with a curved surface. Most products use both words.
- How long does it take to get used to a contour pillow?
- It can take a while to feel normal. If you still wake stiffer than before, try the other edge or a smaller size.
- Are chiropractic pillows different from cervical pillows?
- Usually not. Chiropractic and orthopedic are marketing labels for the same cervical contour shape, so judge the pillow by its height and firmness.
Sources
- Is Your Pillow Giving You a Stiff Neck While You Sleep? (health.clevelandclinic.org), Cleveland Clinic
- Types of Pillows (www.sleepfoundation.org/bedding-information/types-of-pillows), Sleep Foundation
- TEMPUR-Neck Pillow (tempurpedic.com), Tempur-Pedic