Side sleeping is a good position for many people. Harvard Health reports that a 2019 study found lying on your side was the most protective position against back and neck pain.[3] The catch is the pillow. If it is too low, your head drops toward the mattress, and if it is too high, your neck bends the other way.
This guide covers what the NHS, Harvard Health and Cleveland Clinic say about pillow height and side sleeping, and ten pillows for side sleepers with neck pain. If your arm goes numb on your side, see our guide to pillows for side sleepers with arm holes.
General information, not medical advice; see a doctor if neck pain lasts more than a few weeks or comes with pins and needles or weakness.
Side sleepers and neck pain pillow basics
- The NHS says to keep your head the same height as the rest of your body when you sleep, and to use a low, firm pillow for neck pain.[1]
- Harvard Health says a side sleeper should keep the spine straight with a pillow that fills the space between ear and shoulder. It warns that a pillow that is too high or too stiff keeps the neck flexed all night.[2]
- Cleveland Clinic advises side sleepers not to tuck the chin, to put a pillow between the knees to keep the hips and spine lined up, and to switch sides now and then.[4]
- A pillow thick enough to hold your head level also needs to match your shoulder width. Broad shoulders usually need a higher pillow than narrow shoulders.[4]
- A 2021 review found rubber and spring pillows helped chronic neck pain, but pillow design did not change sleep quality.[5]
Key Specs
| No. | Product | Type | Fill / material | Cover | Sizes | Care |
|---|---|---|---|---|---|---|
| 1 | Mediflow Fiber First | Water pillow | Water | – | 28 x 20 x 4.5 in | – |
| 2 | Coop Home Goods Adjustable Classic | Memory foam pillow | Cross-cut memory foam and microfiber | – | Queen | – |
| 3 | Utopia Bedding Hotel Classic | Down alternative pillow | Down alternative | – | Queen | Spot clean |
| 4 | Ikstar CPAP Pillow | Memory foam pillow | Memory foam | – | 25.2 x 15 x 4.7 in | Machine washable |
| 5 | Royal Therapy Cervical Classic | Memory foam pillow | Memory foam | – | Queen | – |
| 6 | DMI U-Shaped | Body pillow | Polyester fiber | Cotton | 30 x 20 x 6 in | Machine washable |
| 7 | Osteo Cervical Classic | Memory foam pillow | Memory foam | – | 25.5 x 16.5 x 5.2 in | – |
| 8 | Besyodo Cervical Classic | Memory foam pillow | Memory foam | – | 25.6 x 15.7 in | Machine washable |
| 9 | Epabo Cervical Classic | Memory foam pillow | Memory foam | – | Queen | – |
| 10 | Tempur-Pedic TEMPUR-Ergo | Memory foam pillow | TEMPUR-Material | Polyester knit, removable | 20 x 12.5 x 4 in | Cover is machine washable |
– = not stated by the maker. Specs as stated by the maker, not tested by us.
Why Side Sleepers Get Neck Pain
The NHS says the most common causes of neck pain are the neck becoming locked in an awkward position while sleeping, bad posture, a pinched nerve and injury.[1] For a side sleeper, the awkward position usually comes from the pillow height. A pillow that is too low lets the head sag toward the mattress. One that is too high pushes the head up toward the shoulder. In both cases the neck bends sideways for hours.
Side sleeping is still not a problem in itself. Harvard Health reports that a 2019 study in BMJ Open found it was the most protective position against back and neck pain, and that sleeping on the stomach was the worst, because the head is turned to one side and the back arches.[3]
Getting the Height and Position Right
- Fill the Gap – Harvard Health says to keep your spine straight with a pillow that is higher under your neck than under your head. A contoured pillow with a higher edge does this for you.[2]
- Do Not Tuck Your Chin – Cleveland Clinic says to look straight ahead, to keep the natural curve of the neck.[4]
- Pillow Between the Knees – A pillow between your legs keeps the upper leg from pulling forward and twisting your torso.[4]
- Switch Sides – Cleveland Clinic says sleeping on only one side can cause imbalances over time, so train yourself to use both.[4]
- Watch Your Shoulders – Wide shoulders need a higher pillow. A pillow that does not let your shoulder sink in comfortably pushes your neck out of line.
If your ears hurt when you lie on them, see our list of pillows with ear holes.
What to Look for in a Pillow for Side Sleepers
- Adjustable Height – A water pillow, a pillow with removable foam layers, or one with removable fill lets you find the height that keeps your head level.
- Shape – Contoured pillows have a higher edge for the neck and a lower one for the head. A 2021 systematic review found that cervical alignment may depend on the shape and height of the pillow.[5]
- Firmness – The NHS says a low, firm pillow, and Harvard Health warns against a stiff or very thick pillow.[1][2] A pillow that is too soft collapses under a side sleeper’s head.
- Washable Cover – You can wash a removable cover. For a foam pillow, check whether the foam core can be washed.
- Trial Period – A new shape can feel odd at first, so look for a pillow with a trial or a return window.
How We Chose These Pillows
These picks come from desk research. We compared the makers’ public product information, the The web product pages and buyer feedback. We did not test the pillows ourselves.
We looked at these factors:
- Support Type – Water, adjustable foam, contour or soft fiber, and how each handles a side sleeper’s shoulder gap.
- Height – Stated height and any option to change it.
- Materials – Fill, cover and any certifications such as CertiPUR-US and OEKO-TEX.
- Care – Whether the cover and the pillow itself can be washed.
Frequently Asked Questions (FAQ) About Pillows for Side Sleepers with Neck Pain
- What is the best pillow for side sleepers with neck pain?
The best pillow is one that keeps your head level with your body. The NHS recommends a low, firm pillow for neck pain, and Harvard Health says a side sleeper should use a pillow that fills the space between ear and shoulder.[1][2] Adjustable pillows make it easier to find that height. - Is sleeping on your side bad for your neck?
Not by itself. Harvard Health reports that a 2019 study found side sleeping was the most protective position against back and neck pain.[3] Pain comes mostly from a pillow that leaves the neck bent. - Should I put a pillow between my knees?
Cleveland Clinic recommends it for side sleepers, because it keeps the upper leg from pulling forward and twisting the torso, and keeps the hips and spine aligned.[4] - How do I know if my pillow is too high or too low?
Lie in your normal sleep position. Your head should be level with your spine, not tilted up or down. Harvard Health says a pillow that is too high or too stiff keeps the neck flexed overnight and can lead to morning pain and stiffness.[2] - Do water pillows help neck pain?
A water pillow lets you set the height with the amount of water. The 2021 review found that rubber and spring pillows were the designs that reduced neck pain, and it did not single out water pillows.[5] - When should I see a doctor about neck pain?
The NHS says to see a GP if neck pain or stiffness does not go away after a few weeks, if painkillers have not worked, or if you have pins and needles or a cold arm.[1]
Our Picks: Pillows for Side Sleepers with Neck Pain
Here are ten pillows for side sleepers with neck pain. We hope you love the products we recommend!
We may collect a share of sales or other compensation from the links on this page. This does not change your price.
1
Mediflow® Fiber First Adjustable Water Pillow
Currently unavailable
The Mediflow Fiber First is a water pillow, with a sealed chamber of water under a soft layer of polyester fiber.
- You pour in or pour out water to set the height. Mediflow suggests about 2 liters for a soft feel, 3 for medium and 4 to 5 for firm, and side sleepers usually end up near the firm end.
- The cover is cotton, and the pillow measures 28 x 20 x 4.5 inches.
- For care, Mediflow says to change the water once a year, empty the pillow before washing, and hand wash and hang it to dry.
2
Coop Home Goods® Adjustable Classic Plush Firm Breathable Memory Foam Pillow
Currently unavailable
The Coop Home Goods Original Adjustable is a medium-firm pillow filled with a blend of cross-cut memory foam and microfiber.
- You unzip the inner pillow and take fill out or put it back to set the height, and a spare bag of fill comes in the box.
- The fill is about 76 percent memory foam and 24 percent polyester fiber. The foam is CertiPUR-US and GREENGUARD Gold certified.
- The cover is a polyester and bamboo-derived rayon blend that comes off for machine washing. Queen size measures about 19 x 29 inches.
3
Utopia Bedding® Hotel Classic Down Alternative Pillow Set of 2
Currently unavailable
The Utopia Bedding Hotel Classic is a soft queen pillow with down alternative fiber fill, sold as a set of two.
- The fill is soft hollow fiber, and the outer cover is smooth and breathable. You spot clean it.
- A soft pillow compresses under the head, so it suits side sleepers with narrow shoulders better than those with broad shoulders, who may need a firmer, higher pillow.
4
Ikstar® CPAP Pillow Contoured Memory Foam CPAP Pillow
Currently unavailable
The Ikstar CPAP Pillow is a contoured memory foam pillow with cutouts at the sides for a CPAP mask and hose.
- It is made for side and back sleepers who wear a CPAP mask, and it measures about 25 x 15 inches with a height of 4.7 or 4.1 inches.
- The memory foam has a medium firmness, and the pillowcase is removable and machine washable.
- It is the pick on this page for side sleepers who use a CPAP machine.
5
Royal Therapy® Cervical Classic Adjustable Contoured Plush Memory Foam Pillow
Currently unavailable
The Royal Therapy Cervical Classic is a medium-firm contour pillow with three layers of memory foam.
- You take out the middle layer to lower the loft, which helps if you have narrower shoulders.
- The foam is CertiPUR-US certified, and the cover is a washable rayon made from bamboo that is OEKO-TEX certified.
- It comes in queen size and is made for side, back and stomach sleepers.
6
DMI® U-Shaped Side Sleeper Pillow with Ear Pocket
Currently unavailable
The DMI U-Shaped pillow is a full-body side sleeper pillow with an ear pocket, and it measures 30 x 20 x 6 inches.
- The U shape supports your head, neck, arms and body, and the pocket for your ear takes pressure off it when you lie on your side.
- The filling is soft polyester fiber with a firm feel, and the cotton blend cover is machine washable.
- DMI says to let the pillow expand for 24 hours before the first night.
7
Osteo® Cervical Classic Adjustable Contoured Cooling Memory Foam Pillow
Currently unavailable
The Osteo Cervical Classic is an adjustable memory foam contour pillow with a hollow center, and it measures 25.5 x 16.5 x 5.2 inches.
- You can change the height by taking a foam layer out.
- The cover is a 3D mesh fiber fabric that lets heat escape.
- Air the pillow for 48 hours before you use it, to let any foam smell fade.
8
Besyodo® Cervical Classic Contoured Cooling Washable Memory Foam Pillow
Currently unavailable
The Besyodo Cervical Classic is a slow-rebound memory foam contour pillow with a high side and a low side, and it measures 25.6 x 15.7 inches.
- The two sides are 5.3 and 3.7 inches tall, so you can pick the one that suits your shoulder width.
- The memory foam is CertiPUR-US and OEKO-TEX certified, and the ice silk pillowcase is breathable.
- The pillowcase is machine washable.
9
Epabo® Cervical Classic Contoured Hypoallergenic Firm Memory Foam Pillow
Currently unavailable
The Epabo Cervical Classic is a firm queen contour pillow of memory foam, made for side, back and stomach sleepers.
- A pillowcase of a rayon and polyester blend is included.
- Some people feel discomfort in the first two weeks while their body adjusts to a contour pillow.
- It comes with a 30-day satisfaction guarantee.
10
Tempur-Pedic® TEMPUR-Ergo Medium Profile Neck Pillow
Currently unavailable
The Tempur-Pedic TEMPUR-Ergo is a neck pillow in an extra-firm TEMPUR-Material, with a medium profile of 20 x 12.5 x 4 inches.
- The shape follows the curve of the neck, for side and back sleepers.
- The polyester knit cover is removable and machine washable. The foam core is not.
Index Table: Pillows for Side Sleepers with Neck Pain
Sources
- National Health Service (NHS). Neck pain. Accessed October 27, 2026.
- Harvard Health Publishing. Say good night to neck pain. Accessed October 27, 2026.
- Harvard Health Publishing. Not-so-sweet slumber. Accessed October 27, 2026.
- Cleveland Clinic. Best Sleeping Positions for Pain. Accessed October 27, 2026.
- Clinical Biomechanics, 2021 (via PubMed). The effects of pillow designs on neck pain, waking symptoms, neck disability, sleep quality and spinal alignment in adults: a systematic review and meta-analysis. Accessed October 27, 2026.
Update History
- Oct 2026: Rewrote the article around NHS, Harvard Health and Cleveland Clinic advice and a 2021 systematic review, removed the unsourced claims about brain pressure and breathing, rewrote all ten product notes, corrected the Key Specs labels of the Ikstar CPAP, DMI U-shaped and Tempur-Pedic TEMPUR-Ergo pillows and added a disclaimer line, a takeaways box, How We Chose and an FAQ
- Oct 2026: Replaced the Sources with five reviewed pages
- Oct 2026: Replaced unavailable products: IKSTAR Contour Memory Foam Pillow with Ikstar HSA FSA Pillow; BLISSBURY Pillow with Royal Therapy Cervical Classic Pillow; Leachco Snoogle Pillow with DMI U-Shaped Cutout Pillow; Milemont Memory Foam Pillow with Osteo Cervical Classic Pillow; Mkicesky Contoured Pillow with Besyodo Cervical Classic Pillow; Tempur-Pedic Ergo Pillow with Tempur-Pedic Classic Everyday Pillow
- Oct 2026: Added a Key Specs comparison table and a Sources section, removed first-person testing claims
- Feb 2022: Added Mediflow Fiber First Pillow, Tempur-Pedic Classic Everyday Pillow, Leachco Snoogle Pillow and Mkicesky Contoured Pillow
- Jan 2022: Added Coop Home Goods Adjustable Classic
- Aug 2021: Added Milemont Memory Foam Pillow
- Jan 2021: Added Utopia Bedding Hotel Classic Pillow
- Aug 2020: Added Tempur-Pedic Ergo Pillow
- Jul 2020: Added DMI U-Shaped Cutout Pillow
- May 2020: Added IKSTAR Contour Memory Foam Pillow
- Mar 2020: Added Royal Therapy Cervical Classic Pillow, Epabo Cervical Classic Pillow and BLISSBURY Pillow
- Nov 2016: Published
