Your sleep position plays a powerful role in maintaining healthy spinal alignment and reducing strain on your neck and back. Choosing the right pillow height helps support the natural curves of your spine so your muscles can fully relax and your nervous system can restore overnight.
Back Sleepers
A medium-height pillow (approximately 3–5 inches) is ideal. It should gently cradle the natural curve of your neck while keeping your head in a neutral position, preventing the chin from tipping too far forward or backward.
Side Sleepers
A slightly higher pillow (about 5–7 inches) is recommended to fill the space between your ear and shoulder. This keeps your neck aligned with the rest of your spine and prevents side bending that can lead to morning stiffness or headaches.
Stomach Sleepers
A low-profile pillow (under 3 inches) helps minimize excessive arching of the neck. Because this position places the greatest strain on the cervical spine, a thin pillow — or none at all — can reduce stress and support better alignment.
| Sleep Position | Recommended Pillow Height | Alignment Check |
|---|---|---|
| Back | 3–5 inches | Chin parallel to the mattress, neck curve gently supported |
| Side | 5–7 inches | Ear aligned with shoulder, spine straight from head to tailbone |
| Stomach | 3 inches or less | Neck in a neutral position with minimal head tilt |
Choosing the right pillow height for your sleep position can make a meaningful difference in how your spine feels and how well your body restores overnight. If you’re experiencing neck or back discomfort, or would like personalized guidance, I invite you to talk with me at your next visit—or, if you’re new to our clinic, book an initial visit so we can help you find the support that’s right for you.
