Let’s face it. We have all woken up with neck pain at some point or the other in our life. A sore neck can ruin our day just as much as a cold or a fever. There are three primary neck pain causes – wrong sitting posture, wrong sleep position, and wrong exercise.
In this article, we will be looking at the best sleeping position for upper back and neck pain and we’ll give you a detailed review of the best pillow for bad neck in 2021.
What is the Proper Way to Sleep to Avoid Neck Pain?
You should ideally sleep on your side or on your back. If you are sleeping on your back, you should fold your legs with your knees bent and feet planted on the bed. This helps keep your psoas muscles relaxed and avoid lower back pain. You should avoid sleeping on your stomach because it creates stress on your lower back and neck and also prevents your organs from functioning properly.
One must be careful when choosing a pillow because the wrong pillow can be the cause of neck pain after sleeping. A high-quality pillow that supports your neck while you sleep can ensure that your neck remains pain-free.
The following are some tips on how to sleep to avoid neck pain:
- The pillow should not be too high or too low as both can create unnecessary tension.
- Look for a low-loft pillow if you usually sleep on your back.
- If you are the side sleeping kind, get a high-loft pillow that covers the distance between the mattress and the head.
- Get a travel neck pillow if you are going to be traveling for long periods. Make sure it is supportive and easily portable.
- Cervical pillows are great as they help you maintain your natural spinal curvature while sleeping.
Best Pillow for Neck Pain — Top Picks 2021
Contour Memory Foam Pillow By Elite Rest — Best Pillow for Side Sleepers
This pillow from Elite Rest is a great back and side sleeper pillow. The contour memory foam conforms to your natural body curvature facilitating gentle alignment. The pillow is 12 inches wide with a height of 2.75 inches at the lower contour and 4 inches at the higher contour. The memory foam is very durable, dust mites and mildew resistant, and anti-fungal and hypoallergenic. The cover is removable and machine washable.
You should note that memory foam has a slight scent because of the manufacturing process. It is not harmful though. If you wish to get rid of it, you can allow the pillow to air out in direct sunlight for a day or two. You could also use a dryer on low heat for an hour or two and this will considerably reduce the scent.
Perform Pillow — Best Neck Pillow for Stomach and Side Sleepers
The Perform Pillow is available in thin, medium, and thick profiles. The Thin Profile Pillow is 2.25 inches thick on the lower contour and 3.5 inches thick on the higher contour. It is suitable for children and people with small necks.
The Medium Profile Pillow is 3 inches thick on the lower contour and 4.25 inches thick on the higher contour. It is suitable for people whose shoulder to neck measurement is somewhere between 4 to 6 inches.
The Thick Profile Pillow measures 3.75 inches at the lower contour and 5 inches at the higher contour. Those with large necks will find this pillow suitable. The above measurements are a basic guide. The Thick Profile is suitable for most adults as it provides the best support for side sleeping. The Medium Profile is good for back sleepers.
The cover is made of 56% polyester and 43% bamboo. The pillow is designed under the guidance of a chiropractor to ensure that the anatomy of the body has been taken into consideration. The special density foam is extra breathable and does not contain lead, mercury, and other heavy metals.
This pillow is made in the USA and it avoids the use of chemicals like Formaldehyde which makes it eco-friendly and healthy for you. The bamboo cover feels so cool and comfortable that you might not even want to use an additional pillowcase. This is not a problem since the cover is removable and machine washable.
The pillow has two different size contours for different sleeping positions. You can use the lower contour for sleeping on your back and the thicker contour for side sleeping. The materials used for the pillow and cover are allergy-free so you need not worry about a stuffy head or runny eyes.
TravelMate Pillow — Best Neck Support Pillow for Travelers
The TravelMate Pillow is the perfect travel accessory. It has just the right amount of softness to provide optimal support. This new improved version has a built-in removable memory foam insert which allows you to adjust the thickness based on your sitting position. If you sit relatively straight, like you might need to on an airline, you can remove the insert to reduce the thickness so that it will not push your head forward and put unnecessary stress on your neck.
The memory foam is thermo-sensitive and will mold to your body’s contours giving you a custom fit. You can use it in a car, plane, bus, or anywhere you need the additional support for your neck and shoulders. The cover is made of premium, machine-washable velour fabric. A built-in elastic strap has been added to the pillow so it can be attached to a suitcase handle without taking up additional space. The pillow measures 11 x 12 x 3.8 inches.