Waking up with a stiff neck is a common complaint, and your pillow is one of the first things to look at. Orthopaedic pillows are designed to support the head and neck in a comfortable, neutral position. With many shapes and fillings available, choosing one comes down to how you sleep and what feels comfortable.
Types of orthopaedic pillow
Contour or cervical pillows
These have a wave shape, with a higher edge to support the curve of the neck and a lower dip for the head. Many have two different heights so you can choose which edge to use.
Memory foam pillows
Memory foam softens with body heat and moulds to your shape, then slowly returns to its original form. It can feel supportive and stable, though some people find it warm.
Adjustable fill pillows
Filled with shredded foam or fibres that can be added or removed, letting you set the height.
Specialist pillows
Wedge pillows raise the upper body, knee pillows sit between the legs for side sleepers, and travel pillows support the neck when sitting upright.
Match the pillow to your sleeping position
- Side sleepers usually need a higher, firmer pillow to fill the space between the shoulder and head. A knee pillow can also help keep the hips aligned.
- Back sleepers often prefer a medium-height pillow with neck support that does not push the head forward.
- Front sleepers generally need a lower, softer pillow. Sleeping on your front can turn the neck for long periods, so some people try to change position gradually.
What to look for
- Your head and neck should stay roughly in line with your spine.
- Check the height suits your shoulder width and mattress firmness.
- Look for a removable, washable cover.
- Consider breathability if you tend to sleep hot.
Getting used to a new pillow
A new shape can feel strange at first. Give yourself a week or two to adjust, unless it is clearly uncomfortable or causes pain. Follow the manufacturer’s guidance on airing memory foam when new.
Looking after your pillow
- Wash the cover regularly according to the care label.
- Most foam cores should not be machine washed; spot clean and air instead.
- Replace a pillow when it loses its shape or support.
When to seek advice
If neck pain is persistent, wakes you at night or comes with numbness or tingling in your arms, speak to a GP or physiotherapist.
Frequently asked questions
Can an orthopaedic pillow help with snoring?
Some people find that changing pillow height or position affects snoring, but persistent loud snoring should be discussed with a GP.
Which way round does a contour pillow go?
Usually the higher edge supports the neck. Try both edges to see which feels more comfortable.
Related guides
Read our guide to neck supports and cervical collars, and browse Venollo neck supports.
This article is general information and is not a substitute for medical advice. If you have an injury, a health condition or ongoing symptoms, please speak to a qualified healthcare professional.
