Main mistakes when using pillow that lead to neck pain

Common mistakes

Many people wake up in the morning with neck pain, which may be due to improper pillow use.

Sleeping on the wrong type of pillow

Sleep expert Lisa Artis explains that those who frequently wake up at night and struggle to fall back asleep may be using an unsuitable pillow for their sleeping position.

To ensure proper spinal alignment, choose a pillow that matches your sleeping posture:

• Side sleepers need a firmer, higher pillow to support the head and fill the gap between the head and shoulders.
• Back sleepers should use a medium-height pillow that supports the neck’s natural curve.
• Stomach sleepers need a softer, lower pillow to prevent neck strain.

Never washing your pillow

A study found that 59% of people never wash their pillows. Unwashed pillows can harbor bacteria, dust mites, and allergens.

Pillows should be washed every 3-6 months, and care labels should be checked for proper maintenance.

Using couch pillows instead of regular ones

Many people use sofa pillows for naps, but this is a mistake. Such pillows are often too soft or too firm or lack the necessary shape for proper sleeping posture.

Additionally, they are not made from materials that regulate airflow, which can trap heat and cause overheating at night.

Science suggests that poor head and neck support can lead to spinal misalignment, neck pain, and poor sleep quality. Proper pillows are specifically designed to support your head and maintain the natural curve of your neck, depending on your sleeping position.

Ignoring body shape and size when choosing a pillow

Height and weight play a key role in choosing the right pillow, as they significantly affect sleep quality and spinal alignment.

• Taller people require a pillow with more support.
• People with broader shoulders or more weight need a firmer, higher pillow to keep the spine aligned.
• Slimmer people typically need a softer, lower pillow.

Folding your pillow in half for extra support

Many believe that folding a pillow provides extra comfort or height. However, this actually creates uneven pressure and can strain the neck, leading to stiffness and sleep disturbances.

Pillows are not designed to be folded, as this can affect their shape, support, and durability. Instead, choose a high-quality supportive pillow that keeps your head, neck, and spine in a neutral position.

Sharing your pillow with a pet

Many dog owners let their pets cuddle on their pillows, but this is unhygienic. Pet fur and bacteria can disrupt sleep and trigger allergies.

Resting your shoulders on a pillow

This habit lifts the upper body awkwardly, straining the neck muscles.

People who sleep with multiple pillows may be more likely to rest their shoulders on the pillow, as extra height tempts them to shift upward.

A contour pillow can help train your posture by cradling your head naturally and promoting proper alignment. If you sleep on your side, make sure your pillow’s height matches the width of your shoulders.

Earlier, we wrote about a Japanese technique that helps you fall asleep in minutes.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.