If you’re frequently waking up with neck pain, you’re not alone.
I was suffering from neck pain too recently, up until I did some research on cervical / orthopaedic / ergonomic pillows and found one that has helped me stay in a comfortable position all night with no neck straining.
Whether it’s from scrolling too long or sleeping in a bad position, stiff-necked mornings are a growing complaint in 2025, and your pillow could be to blame. The right pillow might just give you the neck relief you need.
Why do we sometimes wake up with neck pain?
Neck pain after sleep is often linked to poor spinal alignment caused by the wrong pillow or sleeping position. Chiropractor Kevin Lees explains, “Sleeping with poor or improper neck support can increase stress on spinal joints,” leading to tension, disrupted sleep, and lingering pain.
Side and back sleepers are most affected when their head isn’t level with their spine. For stomach sleepers, the risk is higher: doctors recommend switching sleeping position if neck pain is a regular issue.
Cervical pillows, orthopaedic pillows, and ergonomic pillows: what’s the difference?
It’s a big old pillow market out there, and terms like ‘cervical’, ‘orthopaedic’, and ‘ergonomic’ are often used interchangeably, but they do have subtle differences:
Cervical pillows
- Designed to support the cervical spine (your neck area).
- Often have raised edges and a lower centre to maintain alignment.
- Best for back and side sleepers.
- “Cervical pillows are ergonomically designed pillows that provide support to the neck and head, promoting proper spinal alignment during sleep,” according to DataM Intelligence via OpenPR.
I bought a cervical pillow because I mostly sleep on my back and find that my head drops to one side and causes pain. Now, my head is cradled and held straight while I sleep.
Orthopaedic pillows
- A broader category focused on spinal health.
- Includes cervical, contour, memory foam, and even water pillows.
- Help maintain spinal alignment and reduce pressure points.
Ergonomic pillows
- Designed with body mechanics in mind.
- Offer comfort and correct positioning, regardless of sleep style.
- Ikea says they ‘give your head, neck and shoulders the right support so you get the rest you need.’
In short: every cervical pillow is orthopaedic, and both types can be ergonomic – but not every ergonomic pillow is made for neck support.
How to choose the right pillow for your sleeping position
Back sleepers:
- Opt for cervical or contour pillows with a supportive neck curve.
- Memory foam is ideal to cradle your head without propping it too high.
Side sleepers:
- Use firm, high-loft pillows that fill the space between head and mattress.
- Contoured or memory foam pillows help maintain alignment.
Stomach sleepers:
- Choose flat, soft pillows. If you continue to experience pain, consider changing sleep positions altogether.
As Kevin Lees explains, “There are some cervical pillows available that make it difficult to change sleeping positions throughout the night, so restless sleepers may need more options.”
Could ‘tech neck’ be causing your neck pain?
If you spend hours hunched over a screen, or looking down at your phone, you may be developing forward head posture, known as ‘tech neck.’ Lees warns this “can increase muscle tension and lead to a rise in stress hormones,” disrupting your sleep.
A cervical pillow can help offset this by keeping your neck supported throughout the night, even when your daytime posture is less than ideal
Do neck pillows actually work?
The evidence is mixed. According to WebMD, ‘one review of five studies, published in 2006, concluded that there wasn’t enough evidence to recommend them for neck pain.’ However, it also notes, ‘a water-filled version lessened morning pain and made for better rest than a roll pillow or standard model.’
So, while results vary, many users – and chiropractors – still swear by them. I have seen a huge improvement, personally. Lees notes, “If you develop long-term soreness, headaches, or any other new or worsening symptom, stop using the pillow and speak with your doctor.”
The IndyBest testing team spent two years evaluating pillows and confirmed that “sleeping with the right pillow can mean the difference between waking up feeling refreshed or spending your day nursing a sore neck.”
With the cervical pillows market projected to grow 4.6 per cent annually through 2030 (OpenPR), it’s clear more of us are waking up to the importance of spinal support.
View all health and beauty articles.
