Good pillows for neck and shoulder pain: support the neck, offload the shoulder
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- Cervical contour pillow, medium height. Best for: People whose neck and upper shoulders both ache on waking. See options on Amazon
- Full-length body pillow to hug. Best for: Side sleepers protecting one painful shoulder. See options on Amazon
- Small arm support pillow. Best for: Back sleepers with a sore shoulder. See options on Amazon
- Bed wedge for semi-upright sleep. Best for: People whose shoulder hurts more lying flat. See options on Amazon
First, work out where the pain starts
Neck pain and shoulder pain often show up together, but they can come from different places, and that changes how you set up your bed.
- Pain that starts in the shoulder joint. University of Iowa Health Care lists rotator cuff tendinitis or tears, shoulder arthritis and biceps tendon irritation as common causes of shoulder pain at night. Lying on that shoulder presses on the sore tissue.
- Pain that starts in the neck and travels. AAOS OrthoInfo explains that a pinched nerve in the neck (cervical radiculopathy) often causes burning or sharp pain that runs from the neck down the arm, sometimes with tingling, numbness or weakness. Turning the head or tipping it back may make it worse.
- Muscle tightness across the top of the shoulders. Mayo Clinic notes that poor posture, such as hunching or looking down at a phone, can strain neck muscles, and Mayo also lists muscle tightness and spasms among neck pain symptoms.
The pillow advice below helps in all three cases, but the second one in particular needs a clinician's assessment if it does not settle.
Pillow one: keep the neck level
Cleveland Clinic's rule is that the pillow should keep your neck parallel to the mattress, not bent down or up. It ranks cervical contour pillows as working best for most people, followed by foam contour pillows, and calls latex foam generally the best material because it supports without trapping heat. Feather pillows rank last because the fill shifts.
Mayo Clinic adds a simple instruction: keep your head and neck in line with your body and use a small pillow to support your neck. If you have shoulder pain, keep the pillow under your head and neck only. When a pillow slides down under the shoulder, it props the shoulder up and tilts the neck at the same time.
Pillow two: take weight off the sore shoulder
University of Iowa Health Care suggests sleeping on your back or on the side opposite the painful shoulder, avoiding direct pressure on it, and using pillows to support the arm and upper body.
| Position | Second pillow | What it does |
|---|---|---|
| On the good side | A firm pillow or body pillow hugged in front of you | Rests the top arm so the sore shoulder does not roll forward |
| On your back | A small pillow under the forearm of the sore side | Keeps the arm from hanging back toward the mattress |
| Semi-upright | A wedge or pillows propped behind your back | University of Iowa Health Care notes lying flat can change how the shoulder rests, and semi-upright may help |
For propped-up sleep, see our wedge headboard pillow guide.
Common mistakes
- Sleeping on the sore shoulder because it is your habit. Put a body pillow behind your back so rolling onto that side is harder.
- Using a tall stack to protect the shoulder. Too much height bends the neck sideways and swaps one problem for another.
- Ignoring the day. Mayo Clinic links neck strain to holding your head in one position, such as at a desk or behind the wheel. Pillows help at night, but screen height and breaks matter during the day. Our page on neck stretches covers simple daytime moves.
- Waiting too long. University of Iowa Health Care notes that when shoulder pain is disrupting your sleep, it may be hard to overcome without help.
Who should see someone before buying anything
University of Iowa Health Care suggests contacting your primary care provider or an orthopedic specialist if shoulder pain lasts one to two weeks despite home care, regularly wakes you, interferes with work or daily activities, or brings growing weakness, stiffness or pain. It advises urgent care for significant swelling, redness or warmth, fever, constant severe pain, or sudden inability to move the arm.
AAOS OrthoInfo notes that most people with a pinched nerve in the neck get better over time without surgery, but those who do not improve need evaluation and treatment.
What to look for when you buy
Cervical contour pillow, medium height
Best for: People whose neck and upper shoulders both ache on waking
Cleveland Clinic says cervical contour pillows work best for most people because the head sits in a center dip while the neck rests on a raised edge. That keeps the neck level whether you are on your back or side.
Watch out: A contour that is too tall for your frame bends the neck. If you are small framed, choose the lower size.
See options on AmazonFull-length body pillow to hug
Best for: Side sleepers protecting one painful shoulder
Hugging a pillow while lying on the good side supports the upper arm, which follows University of Iowa Health Care's advice to use pillows to support the arm and keep pressure off the sore shoulder.
Watch out: It takes up bed space, and a soft one can collapse. Look for a firm, well-filled body pillow.
See options on AmazonSmall arm support pillow
Best for: Back sleepers with a sore shoulder
A small pillow under the forearm keeps the arm from sagging toward the mattress, in line with University of Iowa Health Care's suggestion to support the arm with pillows.
Watch out: It can slide away during the night. A pillow with a little weight to it stays put better than a light fiber one.
See options on AmazonBed wedge for semi-upright sleep
Best for: People whose shoulder hurts more lying flat
University of Iowa Health Care notes that sleeping semi-upright may help because lying flat can change how the shoulder rests.
Watch out: A wedge alone does not support the neck. Keep a low head pillow on top so your chin does not drop to your chest.
See options on AmazonQuestions people ask
- What kind of pillow is best for neck and shoulder pain?
- A pillow that keeps your neck level, such as a cervical contour or latex pillow, plus a second pillow that keeps weight off the sore shoulder. Cleveland Clinic ranks contour pillows first and feather last for neck support.
- Can a bad pillow cause shoulder pain?
- A pillow that is too low or too high bends the neck sideways, which can leave the neck and upper shoulders stiff. Pain inside the shoulder joint is more often from the rotator cuff, arthritis or a tendon, and sleeping on it can make it worse.
- Should I sleep on my bad shoulder?
- University of Iowa Health Care advises sleeping on your back or the opposite side and avoiding direct pressure on the painful shoulder.
- Why does my shoulder pain run down my arm?
- AAOS OrthoInfo explains that a pinched nerve in the neck can cause pain that travels from the neck down the arm, sometimes with tingling or numbness. Have it checked if it lasts or comes with weakness.
Sources
- Shoulder pain while sleeping: When it could be more than soreness (uihc.org), University of Iowa Health Care
- Cervical Radiculopathy (Pinched Nerve) (orthoinfo.org), AAOS OrthoInfo
- Is Your Pillow Giving You a Stiff Neck While You Sleep? (health.clevelandclinic.org), Cleveland Clinic
- Neck pain: Symptoms and causes (mayoclinic.org), Mayo Clinic