Shoulder pillow for side sleepers: what a cutout does and who it helps
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- Memory foam pillow with shoulder cutout. Best for: Broad-shouldered side sleepers whose pillow rides up on the shoulder. See options on Amazon
- Cervical contour pillow. Best for: Side sleepers who also lie on their back. See options on Amazon
- Adjustable shredded pillow. Best for: People unsure of the height they need. See options on Amazon
- Firm hug pillow. Best for: Side sleepers whose top shoulder rolls forward. See options on Amazon
What the cutout is for
When you lie on your side, your bottom shoulder meets the edge of the pillow. With a normal rectangle, many people either jam the shoulder under the pillow or push the pillow up with it, which changes the height under the head and neck. A shoulder cutout pillow removes some material where the shoulder goes, so the shoulder sits closer to your head and the pillow stays level.
Malouf, for example, describes its Shoulder Zoned Dough pillow as a memory foam pillow made for side sleepers, with a shoulder cutout and zones of cut columns that help cradle the head. Other makers sell similar notched, scooped or arm-tunnel designs.
Who it may suit
| Likely to like it | Likely to skip it |
|---|---|
| Broad-shouldered side sleepers who end up with the pillow riding on the shoulder | Back and stomach sleepers |
| People who sleep with the bottom shoulder hunched forward into the pillow | People whose pain is in the top shoulder |
| Side sleepers who want a fixed shape that stays put | People who switch sides constantly and do not want to turn the pillow |
An honest caveat: the Sleep Foundation's shoulder pain guide does not give general guidance on cutout pillows, and none of the sources we checked report trials of the design. Treat it as a comfort feature, not a treatment.
Height still matters more than the notch
A cutout only works if the rest of the pillow is the right height. The Sleep Foundation says most side sleepers need a pillow at least 4 inches thick, and broad-shouldered sleepers may need over 6 inches. Cleveland Clinic's test is that your neck should stay level with the mattress, not bent up or down. A cutout lets your shoulder sit closer, which can mean you need a little less height than with a plain pillow, so check the listed loft before you buy.
- Check which edge has the cutout and whether the pillow can be flipped for either side.
- Check the fill: solid foam keeps the notch shape; shredded fill can be pushed into a notch but will not hold it.
- Check the cover fits a standard pillowcase, or whether it needs its own.
Simpler ways to get the same effect
Before buying a specialty shape, try these:
- Move the pillow up. Keep your shoulder on the mattress just below the pillow's edge, with only your head and neck on the pillow.
- Use a contour pillow. Cleveland Clinic says cervical contour pillows work best for most people, with the higher edge under the neck when on your side. See contour pillows.
- Hug something. The Sleep Foundation suggests side sleepers with shoulder pain hug a pillow against the stomach, which stops the top shoulder rolling forward and pulling the bottom one under you.
- Fix the mattress. A bed that is too firm pushes the bottom shoulder up. See toppers for side sleepers.
If your shoulder hurts
A cutout cushions the shoulder you lie on. If that shoulder is the painful one, the Sleep Foundation's advice is to avoid lying on the affected side at all. Our shoulder pain setup guide walks through how to support a sore shoulder from the top instead.
What to look for when you buy
Memory foam pillow with shoulder cutout
Best for: Broad-shouldered side sleepers whose pillow rides up on the shoulder
A solid foam cutout holds its shape, so the bottom shoulder has a set place to go and the head stays at a steady height.
Watch out: Fixed height and shape. If the loft is wrong for you, the notch will not fix it.
See options on AmazonCervical contour pillow
Best for: Side sleepers who also lie on their back
Cleveland Clinic says contour pillows work best for most people, with the higher edge under the neck when you are on your side.
Watch out: No notch for the shoulder, so keep the shoulder below the pillow edge.
See options on AmazonAdjustable shredded pillow
Best for: People unsure of the height they need
You can remove fill to get the height right and push fill away from the shoulder edge.
Watch out: Shredded fill will not hold a notch shape all night.
See options on AmazonFirm hug pillow
Best for: Side sleepers whose top shoulder rolls forward
The Sleep Foundation suggests hugging a pillow against the stomach as part of a shoulder-friendly side sleeping setup.
Watch out: It adds bulk in the bed.
See options on AmazonQuestions people ask
- Do shoulder cutout pillows work?
- They can be more comfortable for side sleepers whose shoulder pushes the pillow up, but there is little formal research on the design. Getting the height right matters more.
- What is an arm or shoulder pillow for side sleepers?
- It is a pillow with a notch, scoop or tunnel along one edge where your bottom shoulder or arm goes, so your head stays at the right height.
- Should my shoulder be on the pillow when side sleeping?
- Usually no. Your shoulder should rest on the mattress just below the pillow, with your head and neck on the pillow.
- Is a shoulder cutout pillow good for shoulder pain?
- It cushions the shoulder you lie on. If that shoulder hurts, the Sleep Foundation advises lying on the other side instead.
Sources
- Shoulder Zoned Dough Memory Foam Pillow for Side Sleepers (maloufhome.com), Malouf
- Best Pillows for Side Sleepers (www.sleepfoundation.org/best-pillows/best-pillow-for-side-sleepers), Sleep Foundation
- Best Pillows for Shoulder Pain (www.sleepfoundation.org/best-pillows/best-pillow-for-shoulder-pain), Sleep Foundation
- Is Your Pillow Giving You a Stiff Neck While You Sleep? (health.clevelandclinic.org), Cleveland Clinic
- Shoulder pain while sleeping: When it could be more than soreness (uihc.org), University of Iowa Health Care