Which pillow for neck pain? How to find the right pillow height

Those who wake up with a stiff neck often look for the cause in the mattress. But it is often the pillow: too high, too flat, or squashed down during the night. Here you will learn how to recognize an incorrect pillow height, how to find your correct height, and how to adjust it.

Adjust the height yourself3-Chamber Hybrid Pillow – Down & Primaloft BioSoft down outer chambers, plus a Primaloft Bio inner chamber that you can remove or add via a zipper. This allows you to adjust the height to your sleeping position.View pillow

Why pillow height is so important

The pillow has one job: to fill the space between the head and the mattress so that the cervical spine lies in its natural extension. If the pillow is too high, the head tilts up or to the side. If it is too flat, it sinks down. In both cases, the neck muscles work all night against the misalignment – you feel this as tension in the morning.

Pillow too high or too flat? The signs

Pillow too high	Pillow too flat
Neck and shoulders are tense in the morning	Neck and shoulders are tense in the morning
Chin is pressed towards the chest when lying on your back	you push your arm under the pillow at night
when lying on your side, the head tilts up	when lying on your side, the head tilts towards the mattress
you push the pillow away or under your shoulder at night	you fold the pillow in half

Tension occurs with both mistakes. The other signs will tell you in which direction you need to correct.

Which pillow height is right for which sleeping position?

• Side sleepers need the most height: The pillow must fill the gap between the shoulder and the head – usually about 10–15 cm depending on shoulder width. Details in the guide Pillow for side sleepers.
• Back sleepers need a medium height that supports the neck without pressing the chin towards the chest.
• Stomach sleepers need a very flat pillow so that the neck is not overextended. More on this in the guide Pillow for back and stomach sleepers.

How to find your correct height

1. Measure shoulder width (for side sleepers): Measure the distance from the side of the neck to the outer edge of the shoulder. The pillow should be about this high when compressed.
2. Consider the mattress: On a soft mattress, the shoulder sinks deeper – then you need slightly less pillow height than on a firm one.
3. Test lying with someone watching from the outside: Lie down in your sleeping position and have someone check if the head and spine form a line.
4. Adjust in small steps: Change the height by one handful of filling and test for a few nights before adjusting further.

Adjustable pillows: set the height yourself

Because every body is different, a pillow with a fixed height will not be right for everyone. With an adjustable pillow, you remove filling if it is too high and add filling if it is too flat. At Traumwelt, this is possible with two pillows:

Pillow	How to adjust the height	Special feature
3-Chamber Hybrid Pillow	Remove or add the Primaloft Bio inner chamber via zipper	soft down outer chambers, supportive core
Primaloft Bio Pillow	Remove or add filling	vegan, washable at 60 °C; additional filling material is provided free of charge if needed

How the 3-Chamber Hybrid Pillow works

The 3-Chamber Hybrid Pillow has two outer chambers with 90% down (Class I) and an inner chamber made of Primaloft Bio. You can access this inner chamber via a zipper:

• Too high? Remove some filling from the inner chamber.
• Too flat? Put the filling back.
• Size: The pillow is available in 40 × 80 cm – ideal for side sleepers because it does not slip under the shoulder – and in 80 × 80 cm.
• For dust mite allergy sufferers: The cover is NOMITE-certified, and the inner chamber is made of hypoallergenic Primaloft Bio fiber.

The down provides a soft feel, while the Primaloft Bio core provides support. This makes the pillow ideal for side and back sleepers who want to get the height exactly right.

The 3-Chamber Down Pillow, on the other hand, is sewn shut and has a fixed, flat height – it is designed for stomach sleepers. Side and back sleepers generally need more height.

What else helps with neck tension?

• Check pillow size: A large 80 × 80 cm pillow can easily slip under the shoulder when lying on your side. 40 × 80 cm provides more targeted support – read more in the guide Pillow 40 × 80 or 80 × 80?
• Replace old pillow: A compressed filling no longer maintains the height. Find out when a new pillow is due in the guide Washing pillows.
• Fluff regularly: This helps down and fiber pillows regain their volume.

Important: A suitable pillow can prevent tension caused by an unfavorable sleeping position. However, it does not replace treatment. If neck pain persists or is severe, or if you have symptoms related to the cervical spine or after a herniated disc, please speak with your doctor or physiotherapist.

Frequently Asked Questions

Which pillow is best for neck pain?
One whose height is perfectly suited to your sleeping position and shoulder width. The easiest way to find the right height is with an adjustable pillow such as the 3-Chamber Hybrid Pillow or the Primaloft Bio Pillow.

How long does it take to get used to a new pillow?
Often a few nights. Therefore, change the height in small steps and give yourself some time after each adjustment before adjusting it further.

I change positions during the night – which height should I use then?
Follow the position you sleep in the longest. An adjustable pillow helps you find a good compromise.

Do I get replacement filling for the Primaloft Bio Pillow?
Yes. Anyone who buys a Primaloft Bio Pillow from Traumwelt can order additional filling material free of charge if needed – simply write to us via the contact page.

My pillow is too hard – what should I do?
Fluff feather pillows vigorously to make them looser. For pillows with removable filling, remove some. If it remains too hard, a softer filling such as down will suit you better.

My pillow is too soft or too flat – what should I do?
Add some filling to an adjustable pillow. Otherwise, a pillow with a supportive, adjustable core such as the 3-Chamber Hybrid Pillow will help.

Do I need a neck pillow?
Not necessarily. Read what makes a neck support pillow suitable and what makes a classic pillow better in the guide Neck pillow or regular pillow?

Related topics

• 3-Chamber Hybrid Pillow (adjustable height)
• Primaloft Bio Pillow (adjustable height)
• Pillow Finder