Neck pain and headaches are among the most common reasons people struggle to get a good night's sleep. Many people tolerate some stiffness and tightness during the day without much thought, but once pain starts costing them sleep — leaving them tired and run down the next day — that's usually when they decide enough is enough and start looking for answers.
One of the most common questions we hear from people bothered by neck pain is simple: is it my pillow? There can be many contributing factors, but the pillow you're using can absolutely be part of the problem. Here are three ways to find out.
Check Your Alignment
Lie down on your pillow and pay attention to whether your head stays straight. If you're a side sleeper, your head should be in good alignment with your spine. If your pillow isn't allowing that, it could be contributing to your neck pain.
Try Rolling It
As a quick test, try rolling up part of your pillow to support your neck and keep it straight. If that improves how your neck feels, it's a sign that it may be time for a new pillow better suited to keeping your neck aligned overnight.
Check Its Age and Condition
A good quality pillow generally lasts around 8 years. Beyond age, take a look at the pillow itself — stains, tears, or holes are all signs that it's overdue for replacement.
When It's Not Just the Pillow
The pillow is only one possible piece of the puzzle. Neck soreness, stiffness, and morning pain can also stem from posture, muscle tightness, and other daily habits that have nothing to do with what you sleep on. Since you spend roughly a third of your life sleeping, it's worth having one of our physical therapists look at the full picture if changing your pillow doesn't fully resolve the problem.
