Finding the best Pillow for you

With people sleeping a third to a quarter of their day, then considering sleep posture is important. In this video we answer the following question, does your pillow fit your sleep posture?

The impact of incorrectly fitted pillow on the spine:

Poor prolonged sleep posture can cause the following symptoms in the spine:

  • Neck pain and stiffness on waking
  • Shoulder pain
  • Low back pain and stiffness in the morning

Which sleep posture to avoid totally?

Sleeping on your front should be avoided as this sleep posture places undue stress on the neck, upper back, shoulders and low back areas. Hence, there is no pillow suitable for this sleep posture.

Side sleeper pillow guide:

As a side sleeper the goal of the pillow is to provide comfort and to maintain the neck in neutral alignment. The pillow should fit the gap between the mattress and the head so the neck stays in perfect alignment with the spine.


  •  pillow too low will cause a tilt of the head downwards
  • pillow too high will tilt the neck upwards

Both, a pillow that is too high or too low will stress and strain the tissues of the neck and possibly lead to irritation and pain.

Back sleeper pillow guide:

As a back sleeper the pillow profile needs to be low, otherwise a forward head posture will result if the pillow is too high. The goal is to keep the ear hole close to the mid line of the shoulder.


  • A high pillow as this adds strain to neck and upper back joints, muscles and ligaments, causing stress, discomfort and perhaps pain.

How we can help?

If you’re waking up feeling stiff and sore in your neck and upper back, then please check your pillow height matches your sleeping posture. Not sure if your pillow is doing the best job in maintaining a neutral spine, then ask your chiropractor, osteopath or physiotherapist.

We have a range of different sized orthopaedic pillows and pillow made with different materials to suit all ages, shapes and sizes.

We hope we’ve answered the question, ‘Does your PILLOW fit your SLEEP Posture?’ If you feel you’d like to speak to one of our chiropractors, then give a call on (03) 9329 1118.

Lisa Smycz

If you would like to know more about what ideal posture looks like, then CLICK HERE.  To find out if your shoulders pass the test CLICK HERE.

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