Pillow Talk: The Benefits of Using a Pillow (Or Few) for Pain Relief

From the moment our heads hit it (or we fantasize about the sweet release of doing so), the pillow is associated with comfort, relaxation, even solace from our hectic daily lives.

But did you know that you can utilize pillows to alleviate body pains? *Mic drop*

Yes, it’s true. Sleep is one of the best remedies, and we can elevate that experience just by picking the best pillows! Whether you suffer from neck pain, lower back and hip pain, or even acid reflux, the best pillows can become a versatile tool to soothe discomfort and improve your quality of life.

We’ll give you the 411 on the best pillows to remedy pain in different body parts, and how subtle adjustments can drastically impact your life! And we aren’t just talking about bed pillows - we're talking pillows to use during the day, too.

Note: To ensure you get the best pillows for your body pain, consider various factors such as material, firmness, and size. This can momentarily affect the progression of your body's pain relief!

Neck Pain

Chances are, you struggle to experience neck pain relief without constantly adjusting or compensating for your neck pain. A great way to mitigate everyday stress is to use pillows to optimize recovery! A cervical or contoured pillow is commonly identified by its curvaceous shape and is incredibly helpful. This type of pillow supports the natural curvature of your neck to help keep those strained muscles, tendons, and ligaments in as neutral a position as possible whilst sleeping, allowing your muscles and joints to relax.

The best pillows for neck pain are made of memory foam or latex cushion materials. Their dense plushiness is great for holding up those sore muscles and reducing the perpetual strain. It’s also highly suggested to use a pillow to support your neck while you read or watch TV in bed, which can also help to scale down agitation throughout your neck and surrounding muscles. Ultimately, the best pillow for neck pain provides concentrated support and unparalleled comfort.

Shoulder Pain

Shoulder pain can be caused by various issues, from rotator cuff injuries to poor posture - ouch! Some people even experience neck and shoulder pain together from recurring injuries or other chronic conditions- BIG ouch. To minimize shoulder pain, especially interrelated neck and shoulder pain, keep the shoulder muscles and joints as relaxed as possible.

Consider using an adjustable pillow to support your arm while you sit or work at a desk, which can help to reduce stress on your shoulder muscles at night. Think about your routine sleeping positions and how you lie regarding your shoulders. If you tend to sleep on one side at night, the best pillows for side sleepers are all about placement. Position a pillow between your arms to encourage your shoulders to remain in a neutral position, thus reducing strain on the rotator cuff muscles.

Upper Back Pain

Upper back pain is typically heightened by compounding conditions such as arthritis, herniated disks, vertebral stenosis, and even thoracic or cervical misalignment in the spine. It can also persist if there is a lack of preventative care taken. So, become more proactive in supporting these vulnerabilities consistently!

A great way to integrate additional support is by elevating your upper body with a wedge pillow while you sleep. Wedge pillows are characterized by their triangular shape and can vary in height. This inclined position not only helps to reduce pressure on your upper back muscles, but it also promotes improved circulation. If you happen to be the type of person who curls up and hunches in their sleep, pay more attention to your posture concerning your sleep habits. A wedge pillow may be a great way to encourage better sleep positions!

And if a wedge pillow isn't your jam, no problem! A high profile pillow is also a great option for supporting your upper back, especially if you are a back or side sleeper.

In the daytime, try using a pillow to support your upper back while you sit or work at a desk; keep in mind the size and width of the pillow to fit your back. After continuous use, you’ll notice it helps reduce residual tension and strain on your muscles. And seriously, who wouldn’t want to take a load off their back during the day?

Lower Back Pain

Lower back pain, aka the crème de la crème of body pains. Your lower back is especially influential in core stability and supporting other major body parts. So when you suffer from this type of chronic pain, it permeates through to your everyday functions like walking, sitting, or carrying items.

For lower back pain relief, placing a pillow under your knees while you sleep on your back helps maintain the natural curve of your spine and reduces pressure on your lower back. A memory foam pillow is also a great tool to help alleviate pressure points responsible for various back pains. You can also try using a lumbar pillow when sitting or driving to relieve spinal pressure that sparks pain. It's important to find a sleeping position in conjunction with your pillow(s) of choice that works for you!

It is common to have lower back and hip pain together, so ensure your pillows for both are compatible with one another so one doesn’t distort the other.

Knee Pain

Knee pain arises due to a variety of factors, and knee pain relief can be especially hard to attain consistently. It’s important to not only think about caring for your knees when you’re standing or walking, but stationary care is pivotal as well.

Similarly to lower back pain, utilizing a pillow to elevate your knees when sleeping on your back can help to reduce pressure on your knees and improve circulation. You can also try using a pillow in the same position while sitting, which can reduce strain and tension on your knee joints. Try one that's adjustable or includes boosters to achieve your perfect height!

Foot Pain

Foot pain is an underrated severity of pain that deserves a little extra TLC. I mean, seriously, we rely on our feet to keep us standing and balanced! Foot pain derives from various issues, from plantar fasciitis to poor circulation.

If you were taught the R-I-C-E Method for injuries in health class, you know that elevation is crucial in recovery! Much like placing a pillow under your knees for knee pain relief, placing a pillow under your ankles while back-sleeping can promote similar benefits. Elevating from the ankle helps to reduce swelling in your feet and your ankles, too! Also consider using a foot pillow or cushion while you sit or work at a desk, which can help to reduce unwanted pressure along the natural shape of your feet that aiding in circulation. Quality couch pillows are a great and easy option to use when resting your foot at home.

Hip Pain

Do you have arthritis? Bursitis? Another type of -itis that’s made your hips wreak havoc on the rest of your body? Well, pillows just actually be your savior.

The most popular recommendation is to place a quality pillow between your knees while you sleep on your side. Creating this supported space between your knees can prompt better hip alignment, thus reducing pressure on the hip joints. Sleeping with a pillow between the knees helps both lower back and hip pain, so there are numerous benefits here! Consider using a curved hip pillow or seat cushion while you sit or work at a stationary desk for further preventative care.

A fun way to incorporate some functional pillow-y goodness in your life is a body pillow! They’re usually longer than traditional bed pillows, and a cuddly alternative to a couch or bed pillow when resting. Body pillows can also help other joints release some tension, such as your shoulders, knees, and neck.

Acid Reflux

When things go gurgling in the night, now you can clutch one of your beloved acid reflux remedies to calm you down: a pillow! Acid reflux is incredibly uncomfortable, but thankfully, there are plenty of approaches to alleviating it. Elevating your head with a wedge pillow or stacking bed pillows can help prevent stomach acid from flowing back into your esophagus. Mmmmmmm, a yummy midnight snack!

This position can also help reduce snoring and improve sleep quality.

Headaches

No one enjoys waking up with headaches, much less ones that don’t go away. Headaches often indicate other chronic complaints, like neck and/or shoulder pain. Therefore, using a pillow to support your neck while you read or watch TV in bed can help reduce tension in your neck muscles, which can contribute to headaches. You may also want to consider using a headache pillow or cushion designed to provide targeted support and pressure relief.

When you experience chronic headaches, observe your everyday lifestyle habits and choices to distinguish what triggers your headaches. A pillow just might be the missing link between you and a painless night of sleep!

Final Notes

Don’t be afraid to get a little pillow crazy! While there’s a prominent focus on bed pillows and pillows for the seated position, that doesn’t have to be the end of your pillow journey. Even adjusting your couch pillows can encourage better and more regular care for your chronic pain! You can even get pillows for your car seat, desk seat, and more.

Pillows are a versatile tool for pain relief, and it's worth experimenting with different positions and types of pillows to find what works best for your specific needs. However, it's important to consult with a healthcare professional if you have persistent or severe pain, as pillows may not be a sufficient solution.

Once you find your perfect pain-relieving pillows, you’ll transform into a pain-free pillow purveyor!