Dr Chris McCarthy, an associate professor at the Manchester School of Physiotherapy, suggests that choosing the correct pillow is crucial for preventing neck pain. He notes that the ideal pillow varies significantly based on individual factors.
According to Dr McCarthy, who shared his advice on the BBC's Sliced Bread podcast, most people are either side, back, or front sleepers. He advises against front sleeping, stating that it can lead to muscle or ligament irritation in the neck.
For side sleepers, shoulder width is a key factor, with broader individuals generally needing a thicker pillow. Back sleepers should consider the natural curve at the top of their spine, which can increase with age, requiring a thicker pillow for those with a more pronounced bend.
The firmness of a mattress also influences pillow choice. A softer mattress allows the shoulder to sink more, meaning side sleepers might need a thinner pillow compared to those on a firm mattress. Dr McCarthy also mentioned that while specialist pillows are advertised, their effectiveness is not fully proven, though some evidence suggests a higher front can benefit side sleepers.
Regarding filling, feather and down can help with cooling but may lose shape, while hollow fibre and microfibre fillings tend to hold shape better. Dr McCarthy, a side sleeper, uses a foam pillow and suggests that people utilise trial periods offered by manufacturers, as there is no single perfect pillow design.