Quick Answer: What Pillow Helps Shoulder Pain?
Side sleepers with shoulder pain usually need a thicker, firmer pillow that fills the gap between their ear and mattress. This keeps the neck straight and takes pressure off the shoulder. Back sleepers need a thinner pillow that does not push the head forward. The right height depends on your shoulder width and mattress firmness. Most people with shoulder pain are using a pillow that is either too thin or too flat.
Why Your Pillow Affects Your Shoulder
Your pillow's job is to keep your neck aligned with your spine. Get that wrong, and your shoulder pays the price.
When your pillow is too thin, your head drops down. Your neck bends sideways. The muscles and tendons in your shoulder have to work all night to stabilize that awkward position. By morning, they are tired and sore.
When your pillow is too thick, your head tilts up. Same problem, different angle. Your neck curves the other way, and your shoulder compensates.
The goal is neutral alignment. Your ear, shoulder, and hip should form a straight line when you lie on your side. Your pillow needs to fill exactly the space between your ear and the mattress. Not more. Not less.
Why Side Sleepers Have More Shoulder Problems
When you sleep on your side, your bottom shoulder bears weight and your neck needs more support. If your pillow does not fill the gap properly, your shoulder rotates forward or your neck tilts, putting strain on the rotator cuff. This is why side sleepers need taller pillows than back sleepers. It is not about comfort preference. It is about geometry.
What to Look for in a Pillow
For Side Sleepers
You need a pillow that is 4-6 inches thick when compressed. This fills the space between your ear and mattress for most body types. If you have broad shoulders, you need even more height. If you sleep on a very soft mattress, you need less (because your shoulder sinks in).
Firmness matters too. A pillow that compresses flat overnight loses its support. You want something that maintains its loft. Memory foam, latex, or firm down alternatives hold their shape better than cheap polyester fill.
For Back Sleepers
You need less height. A pillow that is 3-4 inches thick (compressed) keeps your head neutral without pushing your chin toward your chest. Many back sleepers do fine with a medium-loft pillow. If you have rounded shoulders or a forward head posture, a contoured cervical pillow might help.
For Stomach Sleepers
Honestly, stomach sleeping is rough on shoulders and necks no matter what pillow you use. If you must sleep on your stomach, use the thinnest pillow you can find, or none at all. But consider training yourself to sleep on your side or back. Your shoulder will thank you.
Pillow Types That Help Shoulder Pain
- Memory foam: Contours to your neck and head shape, maintains consistent support
- Latex: Similar contouring but more responsive, tends to sleep cooler
- Adjustable fill: Lets you add or remove filling to get the exact height you need
- Contoured/cervical: Built-in neck support, good for back sleepers with neck issues
- Firm down alternative: Supportive without the allergen concerns of real feathers
How to Test If Your Pillow Is Right
Stand sideways in front of a mirror. Have someone take a photo of you lying on your pillow in your normal sleep position. Compare the two.
When standing, your ear is directly over your shoulder. When lying down with the right pillow, your ear should still be directly over your shoulder. If your head tilts up or down, the pillow height is wrong.
Another test: Lie on your back without a pillow. Slide your hand under your neck. The gap there is how thick your pillow should be for back sleeping. Most people are surprised how little they actually need.
Common Pillow Mistakes
Using the Same Pillow for Years
Pillows wear out. Even good ones lose their loft over time. If your pillow is more than 2-3 years old and you are waking up with shoulder pain, try a new one before blaming anything else. Fold your pillow in half. If it stays folded, it is dead.
Stacking Multiple Pillows
Two thin pillows do not equal one good pillow. The stack shifts during the night, your neck ends up unsupported, and you wake up sore. One pillow of the right height works better.
Ignoring Your Sleep Position
The pillow that works for back sleeping will not work for side sleeping. If you switch positions during the night, you need a pillow that works reasonably well in multiple positions, or you need to commit to one position.
If You Sleep with Your Arm Under Your Pillow
Many side sleepers put their arm under the pillow. This raises the pillow higher, but it also puts pressure on your shoulder joint all night. If you do this, try switching to a taller pillow and keeping your arm in front of you. Takes some getting used to, but it reduces shoulder strain significantly.
When the Pillow Is Not the Problem
A better pillow helps, but it will not fix everything. If you have:
- Rotator cuff injury
- Frozen shoulder
- Arthritis in the shoulder joint
- Bursitis
You need medical treatment, not just a new pillow. A good pillow can help you sleep more comfortably while you recover, but it is not a cure.
See a doctor if your shoulder pain does not improve after trying a new pillow for 2-3 weeks, or if the pain is severe, limits your movement, or wakes you up at night.
Test Pillows in Brantford
Buying a pillow online is a gamble. You cannot tell how it will feel under your head from a photo. We keep pillows in stock in different heights and firmness levels. Lie down, try them out, take your time. If you are not sure what height you need, we can help you figure it out. We have been matching people to pillows since 1987.
Frequently Asked Questions
What type of pillow is best for shoulder pain?
Memory foam or latex pillows tend to work well because they contour to your neck and maintain consistent support through the night. The key is getting the right height for your sleep position. Side sleepers need 4-6 inches, back sleepers need 3-4 inches. Adjustable fill pillows let you customize the height, which is helpful if you are not sure what you need.
Should I use a firm or soft pillow for shoulder pain?
Medium-firm is usually best. A pillow that is too soft compresses flat and loses support overnight. A pillow that is too firm does not conform to your neck shape and can create pressure points. You want something that holds its loft but still has some give where your head rests.
Can a pillow cause shoulder pain?
Yes. A pillow that is the wrong height forces your neck out of alignment, and your shoulder muscles compensate. Over time, this causes strain and pain. If your shoulder pain is worse in the morning and improves during the day, your pillow (or mattress) is likely contributing. Try a different pillow height and see if it helps.
How thick should my pillow be for side sleeping?
Most side sleepers need a pillow that is 4-6 inches thick when compressed. This fills the gap between your ear and the mattress, keeping your neck straight. If you have broad shoulders or sleep on a firm mattress, you may need even more height. The test is simple: your ear should stay directly above your shoulder, not tilt up or down.
How often should I replace my pillow?
Every 2-3 years for most pillows. Memory foam and latex last longer, up to 4-5 years. Polyester fill pillows may only last 1-2 years. If your pillow folds in half and stays folded, it has lost its support and needs replacing. Stains, odors, and lumps are also signs it is time for a new one.
Find the Right Pillow for Your Shoulder
Stop guessing. Come try a few pillows and see what feels right. We will help you figure out what height and firmness you need. No pressure, no sales pitch. Just honest advice from people who have been doing this for a long time.
Mattress Miracle
441 1/2 West Street, Brantford, Ontario
519-770-0001
Family owned since 1987