Neck stiffness and pain resulting from sitting for long periods are common issues; however, if the pain persists, it can escalate into a serious condition like cervical pain. Some people believe they can easily treat this at home, often starting by sleeping without a pillow.

Do you also think that sleeping without a pillow can relieve neck pain? Let’s uncover the truth behind this myth.

Myth: Sleeping without a pillow cures neck pain
Many people claim that giving up the pillow is necessary to alleviate neck pain. However, there is absolutely no truth to this. We need to understand that the spine is not shaped like a perfectly straight rod. In the neck region, it has a slight curve that requires support during sleep. Several factors contribute to this:

Sleeping on your back without a pillow leaves the neck unsupported.
If the mattress is of poor quality or too firm, sleeping on your back without a pillow can actually worsen neck pain. Without a pillow, the head tends to tilt backward, creating a gap in the neck area. This gap is precisely where the neck needs support to rest comfortably. A lack of support can flatten the natural curve of the neck, placing excessive strain and tension on the neck muscles and ligaments. Consequently, instead of feeling rested in the morning, the person may experience significantly more pain than before.

The neck struggles when turning onto your side
Furthermore, the neck requires support when sleeping on your side as well. Turning onto your side creates a large gap between the shoulder and the neck, causing the head to tilt down toward the mattress. This places severe stress on the nerves in the neck; sleeping in this position daily can lead to nerve strain, potentially making cervical pain far more intense.

What kind of pillow should you use?

 To find relief from neck pain, pay close attention to your sleeping position and consider the following points:

Choose a pillow that is neither too high nor too flat.

Your forehead and chin should be level with each other while sleeping.

If your chin tilts toward your chest, the pillow is too high; conversely, if your head tilts backward, the pillow is too thin.

Ideally, the thickness of the pillow should match the distance between your neck and the outer edge of your shoulder.

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