Nothing starts your day better than getting a good night’s sleep. Sleep is our most important bodily function and affects our physical, mental, and emotional well-being. Choosing the right pillow will not only help you get a better nights sleep, but will also have a positive impact on your overall health. Studies have shown that a cervical pillow can have a positive impact on neck pain, headaches, and improve your quality of sleep.

The Right Pillow

Inadequate support of the neck during sleep can create chronic misalignments in your entire spine, thus causing problems such as headache, neck pain, shoulder pain, numbness in the arms and hands, etc.

A proper pillow should be firm but comfortable, and should support your normal spinal curvatures. It does not really matter what material your pillow is made of, what does matter is that it supports your spine properly. The way you sleep and your size determine what type of pillow you will need.

Side Sleeping

Side pillow

  • Side sleeping is the most preferred position to sleep in.
  • Drawing your legs up slightly towards your chest relieves strain in your lower back.
  • Sleeping with a pillow (or a full body pillow) between your legs can help for a better nights sleep and to support the spines natural curvature.


Back Sleeping

Back pillow

  • Your pillow should not be too high as to not draw your chin towards your chest creating tension in your neck.
  • Place a pillow or two under your knees to restore natural curvature in your spine as you sleep.


Stomach Sleeping

  • Stomach sleeping is not recommended as it puts too much stress on your neck and back
  • If you must sleep in this position, place a pillow under your lower abdomen and pelvis to ease back strain.
  • Either have a low pillow or none at all in order to avoid over extension of the neck.

Other Pillow Tips

  • If you want to change your sleeping position from stomach to side try using a body pillow to stop you from turning in your sleep.
  • If you sleep on both your side and back, you will have to compromise on your pillow size and meet somewhere in the middle to accommodate both positions.
  • If you have broad shoulders and can’t find a pillow that is high enough, try inserting a second pillow into your pillowcase, placing the cervical pillow on top.
  • During pregnancy, sleeping on your side with bent knees can help reduce lower back pain. Using pillows between your legs, behind your back and below your belly. For other tips during pregnancy click here.

We’re Here to Help

At Santé Chiropractic and Wellness Centre, we take a holistic approach to wellness, meaning that we help your whole body, We understand that it can be difficult to make sense of all the health and wellness information out there; please know that we’re here to guide you on your journey, We carry two brands of pillows in our Wellness store and will be happy to help you choose the right pillow for you!


If you’re still having neck pains try some of these other tips found on this page!