If you’ve ever woken up with a stiff neck, an achy back, or numb shoulders, you’ve probably wondered: “Am I sleeping on the wrong pillow or bed?”
As a physiotherapist, I get asked this almost daily. The truth is, there is no one-size-fits-all answer — your ideal pillow and mattress depend on your body shape, sleeping position, and any existing musculoskeletal conditions. Below are a few tips, though: –
Pillow Tips
- Side sleepers: Choose a thicker pillow to fill the space between ear and shoulder.
- Back sleepers: Medium height keeps the neck neutral.
- Stomach sleepers: Very thin or no pillow to avoid neck twist.
- Memory foam or cervical contour pillows can help neck pain; softer pillows suit people without neck issues.
Mattress Tips
- Low back pain: Medium-firm is often best for support.
- Hip/shoulder pain: Look for a softer top layer (memory foam or latex) to reduce pressure.
- Mixed sleepers: Hybrid mattresses balance comfort & support.
For Common Conditions
- Neck pain: Cervical contour pillow + medium-firm mattress.
- Arthritis: Softer but supportive mattress, adjustable pillow height.
- Post-surgery: Adjustable bed or carefully chosen firm-but-cushioned mattress.
Final Thoughts
- Comfort matters — if you can’t sleep on it, it’s not the right choice.
- Replace pillows every 1–2 years and mattresses roughly every 7–10 years.
- Test before you buy — spend at least 10–15 minutes lying in your usual sleep position.
- Pair your pillow and mattress — a perfect pillow on the wrong mattress still leads to poor alignment.
- Better alignment at night = less pain in the morning.
Sleep is your body’s nightly repair session. The right pillow and mattress aren’t luxuries — they’re essential tools for keeping your musculoskeletal system healthy.
If you would like more information or help with an existing painful problem, either click the button below to book online or call 01276 37670
If you are unsure if Physiotherapy is the correct route for you and would like to speak to one of our expert Physiotherapists first, free of charge, then please click here.
I hope this has been interesting and of value to you.
Warm regards
Jonathan Smith (MSc BSc FSOMM MCSP SRP)
Director of Thorpes Physiotherapy