6 Best Pillows for Neck Pain, Lab-Tested and Doctor Approved
If you start waking up with a stiff neck or soreness, it's time to replace your pillow.
Medically reviewed by Raj Dasgupta, M.D., FACP, FCCP, FAASM
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Waking up with neck pain is the worst way to start your day. If you are regularly waking up with a stiff neck or soreness, your pillow may be to blame. The proper pillow that's suitable to your sleeping position will maintain spine alignment and keep your head in a neutral position, preventing neck pain so you sleep better each night.
Our Top Pick: The Tempur-Pedic Tempur Neck Pillow has a smart design that is great for neck pain because of its firm foam and contoured design that fits under your neck to alleviate pressure whether you sleep on your side or back. Meanwhile, the affordable Coop Home Goods Original Adjustable Pillow can be tailored to your preferences, so you can find the right height to keep your head in a neutral position, whether you're a side, back or stomach sleeper.
"Pillows come in different sizes, shapes with varying thickness and contour. It is often difficult to choose the ideal pillow, especially to avoid neck pain, and no study has determined definitively the best type of pillow to use," explains Naimish Baxi, M.D., physiatrist at The Hospital of Special Surgery in New York. He highlights the importance of keeping "your ears aligned with your shoulders" to keep your spine properly aligned. "If you’re waking up with neck pain, it may be time to evaluate your sleeping position and your pillow," says Dr. Baxi.
At the Good Housekeeping Institute Textiles Lab, we've tested over 200 pillows in recent years. In addition to evaluating each pillow in our Lab, we also send pillows to hundreds of testers across the country. Our testers, including people with chronic neck pain, sleep on these pillows at home and provide their feedback to help us determine good pillows for neck problems.
Tempur-Pedic Tempur Neck Pillow
Pros
- Designed to support your neck
- Made of firm, supportive memory foam
- Earned high scores in our in-Lab tests
Cons
- May be too firm for some
Sleeping position: Side or back | Fill: Memory foam | Firmness: Firm | Sizes: Small, Medium and Large
WHO IT'S BEST FOR: Side and back sleepers with chronic neck pain who want firm stability
WHAT TO KNOW: Contoured or cervical pillows have a unique design to fit the curves of your head, neck and shoulders for proper support. This one from Tempur-Pedic has been on the market for ages, standing the test of time, thanks to how well it supports your neck and keeps your ears in line with your shoulders.
It's made of extra-firm memory foam and comes in three thicknesses tailored to back and side sleepers of different statures. The stable material helps keep your head and neck stable while you sleep, preventing you from bending into a position that strains your neck. While some may find it too firm for their liking, users who prefer firm pillows told us it felt supportive to lie on and highlighted how the foam slowly molds to their head and neck. Memory foam tends to hold onto heat, so hot sleepers have the option to add a cooling cover for an extra cost when purchasing directly from the brand.
TESTER NOTES: Beyond acing our pressure tests, the firm and resilient foam received praise from several testers. Users who prefer firm pillows told us it felt supportive to lie on and highlighted how the foam slowly molds to their head and neck. One commented, "It fit around my neck and shoulder perfectly."
Coop Home Goods Original Adjustable Pillow
Pros
- Earned top testing scores across the board
- Plush fill is adjustable
- Cover and fill are both machine washable
Cons
- Outer cover showed some signs of pilling after long-term use
Sleeping position: All | Fill: Shredded memory foam and polyester fibers | Firmness: Medium and Adjustable | Sizes: Queen and King
WHO IT'S BEST FOR: Budget-savvy shoppers who are looking for a plush yet supportive pillow designed for all sleeping positions
WHAT TO KNOW: If you're waking up constantly with a sore neck, it's likely due to poor spinal alignment. This pillow offers a simple solution: adjustable fill. You can easily adjust the firmness and density by adding or removing fill to find the perfect height to keep your neck aligned. Filled with a blend of shredded foam and microfiber clusters, the pillow feels both supportive and plush, molding to the head and neck. And while most pillows for neck pain cost well over $100, this affordable pick is under $80.
TESTER NOTES: After earning some of the highest scores in our laundering evaluations, pressure tests and pillowcase-fit test, this pick also earned top marks from our at-home testers. They unanimously agreed that it was better than other pillows they've slept on, noting improved sleep quality without any soreness after waking. One highlighted the comfortable feel, saying, "It wraps around my head and I sink into it." In Lab, the fill maintained its shape during pressure tests and it aced laundry tests — both the cover and fill are machine washable and dryer safe. Lab analysts noticed some pilling and wear on the cover after continued use.
READ OUR FULL REVIEW: The Coop Original Pillow
Purple Harmony Pillow
Pros
- Airy, innovative polymer grid
- Supportive yet plush
- Easily bounces back to shape
Cons
- Expensive
- Heavier than other pillows
Sleeping position: All | Fill: Polymer grid and latex core | Firmness: Medium | Sizes: Standard and King (Low, Medium and Tall heights)
WHO IT'S BEST FOR: Hot sleepers searching for a cooler sleep while needing proper neck support
WHAT TO KNOW: There's no pillow quite like this one from Purple. It's made of the brand's signature elastic grid material with a latex core and has a squishy, bouncy feel that falls between soft and firm. The grid has open channels for increased airflow, making it a great pick for hot sleepers. Plus, latex doesn't hold on to heat as much as memory foam does (a common material found in pillows for neck pain!).
The outer grid and latex core pair together to cradle your head and neck with medium firmness that's comfy if you tend to change positions in the night. And while it's definitely a splurge and is heavier than most pillows, Purple offers a 100-night trial when you buy from its site, so you can sleep on it for a few months to make sure you love it.
TESTER NOTES: It earned high scores in our Lab tests, maintaining its shape during our weighted pressure tests and washing beautifully. Latex tends to maintain its shape better long term compared to memory foam because of its elasticity and open-shell structure. On top of that, the pillow was a hit with our testers, especially those who sleep hot. One shared, "I loved that it did what it says it’s going to — maintain its shape, provide support and keep you cool." Testers also noted that it kept their necks in a neutral position and looked nice on their bed.
Pillow Cube Side Cube
Pros
- Designed specifically for side sleepers
- Unique pillow shape offers proper alignment
- Testers especially liked the neck support it offered
Cons
- Not ideal for sleepers that change positions
- Initial "plastic-y" smell, according to testers
Sleeping position: Side | Fill: Memory foam | Firmness: Medium-Firm | Sizes: One size
WHO IT'S BEST FOR: True side sleepers who need a thicker pillow for optimal spinal alignment
WHAT TO KNOW: Despite its odd appearance, this rectangular pillow is a game-changer for side sleepers. It perfectly fills the gap between your shoulder and neck, offering unparalleled support. As a result, the foam pillow promotes proper spinal alignment in a truly unique way.
Because of its unique shape, it doesn't fit perfectly in a pillowcase. In Lab tests, it did fit in a Standard size pillowcase albeit awkwardly. The brand does sell compatible pillowcases for a better fit.
TESTER NOTES: Testers were shocked by just how much the Side Cube impacted their sleep. "I like that it has the same amount of support right to the very edge and doesn’t taper off, so my neck is totally supported," said one. "Before, I’d ball up an extra pillow under my neck or sleep with my hand there." Others agreed, emphasizing how switching to the Side Cube really improved their sleep quality. One tester did comment that it had a slight "plastic-y" smell out of the box, but it dissipated quickly. Note that because of its shape, it's best intended for true side sleepers rather than those who change positions at night.
READ OUR FULL REVIEW: The Pillow Cube
Layla Sleep Adjustable Kapok Pillow
Pros
- Plush kapok fill
- Ability to adjust fill amount
- Highest comfort score from testers
Cons
- Gray color may be visible in white pillowcases
Sleeping position: All | Fill: Kapok and shredded memory foam | Firmness: Medium and Adjustable | Sizes: Standard, Queen and King
WHO IT'S BEST FOR: Combination sleepers or anyone who sleeps on their side, back or stomach
WHAT TO KNOW: A pillow with an adjustable, plush fill can help keep your neck properly aligned in every sleeping position — especially helpful if you change positions throughout the night. The Layla pillow has an adjustable fill made with a mix of shredded memory foam and kapok, a natural fiber with a fluffy feel. The blend offers a great balance of plush comfort and necessary support, making it great for side, stomach and back sleepers. You can add or remove the amount of fill in the pillow to customize the firmness and height of the pillow to achieve your optimal spinal alignment.
TESTER NOTES: This pillow received the highest overall score from testers, with all testers giving it perfect scores for comfort and support. One called it "soft yet supportive," and highlighted how it "holds its shape all night long." And although it leans soft on the firmness spectrum, the fill impressed us in our Lab tests, bouncing back to shape quickly after our eight-hour pressure test. If you love white bedding, note that the grey pattern on the outer cover was visible under some white pillowcases.
Tuft & Needle Original Foam Pillow
Pros
- Affordable price for solid memory foam pillow
- Testers of all sleep positions gave it high comfort scores
- Cover showed no signs of wear after laundering
Cons
- Some reviewers said it's not tall enough
- One tester noticed a slight chemical smell when unboxing
Sleeping position: All | Fill: Memory foam | Firmness: Medium | Sizes: Standard and King
WHO IT'S BEST FOR: Memory foam fans who want a solid sleeping surface that'll maintain its shape night after night
WHAT TO KNOW: Tuft & Needle's Original Foam Pillow uses solid memory foam (rather than foam clusters) to cradle your head and neck for support and pressure relief. The foam is infused with graphite and cooling gel and has holes throughout for ventilation to prevent overheating. While some memory foam tends to slowly sink under pressure, this surprisingly affordable pillow has a squishy yet supportive texture that stands out compared to our other solid foam picks.
TESTER NOTES: Overheating is a common complaint with memory foam pillows, but all of our testers said this pillow kept them cool. On top of that, it received top marks from side, back and stomach sleepers alike, although some side sleepers found it a bit too short. Despite that, our reviewers unanimously agreed that it felt like an upgrade from the pillow they normally use. One described it as "firm enough to keep its shape but overall soft." One tester did notice a slight chemical smell when unboxing that took a few days to fully dissipate. The cover also showed no signs of wear after laundering.
How we test the best pillows for neck pain
The Good Housekeeping Institute Textiles Lab has evaluated all types of bedding, including pillows, for over a century through rigorous in-Lab and consumer testing. In recent years, we've tested more than 200 different pillows in the Lab with more than 700 unique consumer testers, including those suffering from neck pain, to find the best pillows available. Here are some of the aspects we evaluate when testing pillows:
✔️ Ease of use: We put each pillow in a standard pillowcase to gauge overall fit, noting any excess fabric or poor fit.
✔️ Durability/washability: Our analysts score each pillow on its care label instructions to see how easy it is to clean. We then wash the pillows and check for any changes, first after an initial wash and once again after several washes.
✔️ Performance: Depending on the type of fill (down or fiberfill vs. foam or latex), we place weights on each pillow for a set amount of time and record the amount of time needed for the material to fully recover (or bounce back). For down and fiberfill pillows, we first fold the pillows in half before placing weights on top.
✔️ Consumer testing: We match consumer testers with a pillow based on their personal preferences and sleeping style. Testers then use the pillow at home for several weeks before rating it on overall comfort, support, temperature regulation and more. They also provide in-depth feedback on their experience, including any change in sleep quality or soreness over time.
✔️ Claim validation: Our analysts always vet the brand and product listing to verify any organic certifications or other claims made.
✔️ Partner with physicians: We work alongside physicians to answer your most pressing questions about how to buy the best pillow for neck pain and other ways to help find relief when sleeping.
What to look for when shopping for the best pillows for neck pain
When it comes to pillows, the main factors to consider are the height and materials. To find what's best for you, consider your sleep position, body type and any personal preferences. Also make sure to check the care label, as not all pillows can be easily washed.
✔️ Loft and firmness: The right pillow loft (a.k.a. height) will keep your spine in proper alignment, so your head isn't bending in any direction. To figure out which loft is best, consider your sleeping position (more information below) and body shape. If you have a larger frame, you will need a thicker pillow, while those with a smaller frame will need something thinner.
Ultimately, you want your pillow to help keep your neck in a neutral position, but it still needs to feel comfortable. Therefore, make sure you choose a pillow firmness that you'll enjoy sleeping on each night.
✔️ Sleeping position: When shopping, it's helpful to look for pillows designed for your sleeping position. Here's what to look for:
- Side sleepers need a thicker pillow to “keep their ears in line with their shoulders” to prevent their neck from extending in either direction when sleeping on their side, according to Jaspal R. Singh, M.D., co-director of the Center for Comprehensive Spine Care at Weill Cornell Medicine.
- Back sleepers should opt for a medium-thick pillow that still provides support to keep their neck aligned and prevent the neck from arching forward.
- Stomach sleepers should choose a thinner pillow to keep the neck in a neutral position. Placing a pillow under your shoulders can help keep your spine aligned too.
✔️ Materials: Pillows of all fill types can help reduce neck pain. Firmer materials like memory foam and latex are popular because of their stable feel that prioritizes support. If you prefer plush pillows or sleep on your stomach, down and down alternative can still provide relief, as long as they're thick enough to keep your neck in a neutral position.
- Memory foam: Pillows made with memory foam are available in two different styles: solid or shredded. Solid memory foam pillows are designed to give you that super supportive feel as your head sinks into the pillow, but the fill cannot move. Shredded memory foam pillows still give you a supportive feel, but the fill can be moved around for a plusher experience. These are often mixed with microfiber clusters or kapok for added plushness.
- Latex: With a squishy feel similar to memory foam, latex, however, bounces back much quicker. Like memory foam, latex pillows can either feature solid or shredded fill.
- Down: For the ultimate fluffy pillow, all-down pillows are the way to go. For a lower price, look for pillows that are part down and part feathers.
- Down alternative: If you have a down allergy or want a more affordable option, down alternative pillows are typically filled with polyester fiber that has a similar feel to down at a fraction of the cost.
✔️ Shape: Contoured or cervical pillows have a unique shape to promote spinal alignment. The cut-outs in the pillow are designed to keep your head stable, so your neck stays in a neutral position all night long. They are best suited for back and side sleepers — not necessarily combination sleepers. Because of the unconventional shape, they do not fit well in traditional pillowcases and the brand sometimes offers specific cases for a better fit.
Why is a pillow important for relieving neck pain?
We spend around a third of each day sleeping, so your pillow can have a big impact on neck pain and spine health. Dr. Baxi said there's no perfect pillow for everyone, but "to avoid neck pain during sleep, it’s important that your neck stays ‘neutral.’”
An uncomfortable pillow can cause neck pain, poor sleep quality, stiffness and even headaches. To keep your neck and shoulders in a neutral position, you need a pillow that will keep your neck aligned without tilting in any one direction.
Is a firm or soft pillow better for neck pain?
It depends on your sleeping position and preferences. Both firm and soft pillows can be effective in reducing neck pain. If you sleep on your side or back, opt for a firmer pillow such as the solid memory foam Tempur Neck Pillow. Ergonomic pillows with cut-outs or curved shapes are generally firmer since memory foam helps the pillow keep its shape. Softer pillows with a plush fill like the Layla Adjustable Kapok Pillow are great for stomach sleepers.
Many of our testers reported that when trying a new pillow, they realized their old pillow was too soft and flat for proper neck support. Older pillows that have lost their shape can worsen neck pain.
Other ways to relieve neck pain while sleeping
- Upgrade your mattress: While you may think your pillow is the only part of the bed that can cause neck pain, your mattress plays a huge role in supporting your whole spine. Check out our mattress shopping guide and our round-up of the best mattresses for back pain to learn more about how to buy the most supportive and comfortable mattress for you. Consider adding a mattress pad or mattress topper to upgrade your bed's feel without buying a whole new mattress.
- Add a body pillow: Head pillows help support your head, but a body pillow can help encourage full-body alignment — and they also help promote side sleeping. Pregnant testers especially appreciated body pillows for belly support.
- Avoid slouching: While it can be tempting to slouch and lie down when reading or watching TV in bed, it can lead to more neck pain later. A wedge pillow can help you maintain proper posture when sitting up in bed. "While many individuals place an increasing importance on pillows, mattresses and sleep position, the most common cause of spinal issues is posture and mechanics throughout the day," says Dr. Singh. "Avoid slouching and sitting in a chair all day. Changing positions throughout the day will maintain blood flow in the spine and mitigate degeneration," he adds.
Why trust Good Housekeeping?
Emma Seymour is the associate Textiles Lab director at the Good Housekeeping Institute. She has rigorously tested more than 180 pillows in the Textiles Lab in recent years, and she has coordinated pillow sleep testing with hundreds of at-home reviewers. Seymour has a Bachelor of Science in Fiber Science from Cornell University and has been testing bedding for over five years at Good Housekeeping.
Grace Wu is a textiles product review analyst at the Good Housekeeping Institute and oversaw recent in-Lab pillow testing of 40 pillows. Wu has previously written about the best mattresses for back pain and interviewed medical experts for additional insight. Prior to joining GH, she earned a Master of Engineering in Materials Science & Engineering and a Bachelor of Science in Fiber Science from Cornell University.
We partnered with physicians to help learn more about how to shop for a pillow that'll help alleviate neck pain:
- Jaspal R. Singh, M.D., co-director of the Center for Comprehensive Spine Care at Weill Cornell Medicine
- Naimish Baxi, M.D., physiatrist at The Hospital of Special Surgery in New York
- Raj Dasgupta, M.D., FACP, FCCP, FAASM is an ABIM quadruple board-certified physician specializing in internal medicine, pulmonology, critical care and sleep medicine.
More pillow guides for every type of sleeper
Emma Seymour (she/her) is the associate director of the Good Housekeeping Institute's Textiles, Paper and Apparel Lab, where she has led testing for luggage, pillows, towels, tampons and more since 2018. She graduated from Cornell University with a bachelor of science in fiber science and apparel design and a minor in gerontology, completing research in the Body Scanner Lab on optimizing activewear for athletic performance.
Grace Wu (she/her) is a product reviews analyst at the Good Housekeeping Institute's Textiles, Paper and Apparel Lab, where she evaluates fabric-based products using specialized equipment and consumer tester data. Prior to starting at Good Housekeeping in 2022, she earned a master of engineering in materials science and engineering and a bachelor of science in fiber science from Cornell University. While earning her degrees, Grace worked in research laboratories for smart textiles and nanotechnology and held internships at Open Style Lab and Rent the Runway.
Raj Dasgupta, M.D. is an ABIM quadruple board-certified physician specializing in internal medicine, pulmonology, critical care, and sleep medicine. He practices at the University of Southern California, where he is an associate professor of clinical medicine, assistant program director of the Internal Medicine Residency Program, and the associate program director of the Sleep Medicine Fellowship. Dr. Dasgupta is an active clinical researcher and has been teaching around the world for more than 20 years.
