How to use the neck pillow correctly

The  neck pillow  should  not only be comfortable, but also improve your posture.  Because we often spend the night in the wrong position and only notice this the next morning thanks to severe tension. The neck pulls and you can no longer move your head to either side without pain.

This is a clear sign that you are not using the pillow correctly. But how is the neck pillow actually used correctly and how does it develop its full effect?

Find out  what you have to pay attention to when positioning the pillow  and what role the  sleeping  position plays in this.

The aim of using the neck pillow is that the neck is supported. The pillow is placed under the neck in such a way that the  muscles finally relax during sleep.

In order for the relaxation effect to occur, however, you have to make sure that the neck pillow is positioned correctly. Otherwise you will not see any improvement.

The decisive factor for this is the position in which you spend the night. A side sleeper has to pay attention to different properties of the neck pillow than a back sleeper, for example.


If you spend the night  on your side , your  head will be relatively high.  Because you turn so that your shoulder rests on the mattress and your head is practically free in the air.

To avoid this and to support the head, the neck pillow should be higher. Only a larger neck pillow is able to fill the gap to the shoulder.

The mattress is of course also an important factor. Depending on the sleeping position, the hardness should be  chosen differently . When  sleeping on the side  , a softer mattress is an   advantage. This allows the shoulders to sink in and the head no longer quite as high.

However, if you find that your mattress is too hard, investing in a new mattress can be quite expensive. As an alternative, you can therefore choose an optimal pillow. This will already reduce the tension.

side sleeper pillow for babies also  offers greater comfort and ensures that a healthy posture is adopted from birth.


On the other hand, if you sleep  on your back , your body will have a  larger contact surface  . You can put your head directly on the mattress and the health risks for the neck are not quite as high as with side sleep.

Nevertheless, people who sleep on their back should also use a  suitable neck pillow.  Since the head is closer to the mattress, a  flat pillow is  more suitable. This primarily fills the neck cavity and allows the head to rest comfortably.

A pillow that is too high could cause the head to lift too high. As a result, the spine bends slightly forward and the neck is hyperextended. This in turn could promote the tension that we actually want to prevent.


As with the selection of the suitable mattress, you should also pay attention to the spine when buying the pillow. Ultimately, the main aim of the neck pillow is to ensure that the  spine remains in its natural position  and is not bent unnaturally.

When looking at it, it is important to pay attention to the entire body. The wrong pillow not only has negative consequences for the neck, but also for the back and hip area. After all, the  spine is a unit  and each vertebra affects the position of the neighbor.

If you take your sleeping position, your  spine should be as straight as possible.  The spine naturally has a double-S curve. This position should be taken during sleep without affecting the spine in any unnatural way.

If you are lying on your side, the neck pillow must be just high enough so that your head is level with your spine. If the pillow is too high, the spine is bent upwards. Conversely, the head would be too low and the neck would therefore fall down.

This can best  be assessed by a third person.  If you buy a neck pillow, have a friend look at your sleeping position. This is the best way to assess whether your head is too high or too low.

If you sleep on your stomach or back, it is also important that the pillow is at the optimum height so as not to affect the spine. The head should be roughly level with the rest of the spine. Stomach sleepers in particular face the risk that the pillow is too high and the neck is hyperextended.

On the  sleeping back  is generally described as the healthiest sleeping position. If in doubt, it is better to choose a pillow that is too low. It is important that there is also  a good feeling in the  shoulders . These must  not tip forwards or backwards , but also lie relaxed while sleeping.


You do n’t have to make a science out of choosing the right  neck pillow for your kids  . It is important that your spine retains its natural shape and that you wake up relaxed the next morning.

Above all, pay attention to your sleeping position and accordingly choose a neck pillow  for the trip that offers your neck good support. The head should be a natural extension of the spine and should not be too high or too low.

If you follow these few tips, you will soon feel how your tension in the neck is released.

Jamie Clark

Hello, I’m Jamie Clark, 32 years old, and I have been living in the USA for a few years.
Since I was a child, I have suffered from a house dust allergy, severely affecting me. I felt the effects both while exercising and while sleeping. Constant sneezing after getting up and difficult breathing were the consequences. The allergy has also developed into asthma, which is still a sporting restriction today.

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