The right pillow is essential in keeping the neck in a supported position with neutral alignment during sleep. Without the right pillow support, the neck will be stressed and will lead to daytime neck pain or stiffness.
The key is to find a pillow that is the right height and firm for the person’s size, sleeping position, and personal preferences. A pillow that is too high or firm does not allow the neck to relax fully during sleep. On the other hand, a pillow that is too flat also puts strain on the neck.
Best Pillows for Sleeping Positions
Sleeping positions are a major factor in determining the best kind of pillow.
When sleeping on the back. A fairly low pillow is better in this position. Extra support can be provided by adding a small rolled towel or a small roll-shaped pillow positioned under the neck.
When sleeping on the back, it is best to place a pillow under the knees to minimize strain on the lower back as well.
When sleeping on the side. A higher pillow is advised in this case, so the neck and head are aligned straight over the shoulders as they would be when standing with good posture. A rolled towel or roll-shaped pillow should be put under the neck and supplemented with a pillow for the head.
When sleeping on the stomach. This position is not recommended because it tends to make the back arch and the head turn, stressing the neck. https://www.nhs.uk/conditions/neck-pain-and-stiff-neck/