How to choose the Best Pillow for Shoulder Pain Relief and 6 pillow recommendations

Best Memory Foam Pillow for Shoulder Pain — Comfort Classic Pillow by Amerisleep

The best pillow for shoulder pain has to relieve pressure effectively, and the Nolah fits this description perfectly. However, what sets this model apart is its ability to reduce tension and prevent overheating while doing so. The Nolah uses adaptive foam that helps with pressure redistribution, but the filling is shredded and breathable. The cover is breathable too, which contributes to temperature regulation. It even feels cool to the touch, which pleasantly surprised me (I didn’t even want to use a pillowcase). 

I also appreciate how this pillow by Nolah feels. It adapts to the shape of the head, neck, and shoulders but doesn’t feel overly squishy. Instead, the Nolah hugs the curves while providing decent support. It felt somewhat resilient to me, keeping my head and neck aligned and, thus, preventing tension build-up.

Does Your Sleep Position Affect Shoulder Pain?

The way you sleep can either give you the best shut-eye in your life or turn you into an aching and grumpy human being. When it comes to choosing a good pillow for shoulder pain relief, your sleeping position should be the first thing to consider.

So, let me briefly explain to you how each sleeping position affects your shoulders:

• Back sleeping. This sleeping position is considered the healthiest for your spine, as it helps maintain proper alignment and relax all the muscles. Speaking of shoulder pain, sleeping in the supine position on a slightly elevated surface — say, by using a wedge-shaped pillow — may decrease the pressure on the scapulae and reduce shoulder pain, even if they are caused by arthritis or another chronic condition. The optimal firmness level for back sleepers with shoulder pain is medium.
• Side sleeping. There’s a hypothesis that the lateral sleeping position is the most detrimental to your shoulders. When you sleep on your side, you literally put your body weight on the shoulder. And if you’re a large sleeper — or, if your mattress is on the firmer side — your shoulder will have to withstand even more pressure. The good news is, if you choose a thick and firm pillow, the impact of the body weight on your shoulder belt will decrease, helping you sleep comfortably. Note that the width of your shoulder’s matters — your pillow should fill the space between your head and the mattress surface completely.
• Stomach sleeping. This position has a highly negative impact on your lower back and neck. Since overstrained neck muscles and pinched nerves in the cervical spine may indirectly affect shoulders, it’s better to avoid stomach sleeping at all. If you can’t do so, at least use a thin and moldable pillow to ensure that your neck won’t be awkwardly curved.

Mixed sleepers can monitor what sleeping positions they choose more often and choose the pillow based on that.

Best and Worst Types of Pillows for Shoulder Pain Reviewed

Most of the manufacturers today update their pillow line-up from time to time, which can turn the process of finding the best pillow for shoulder pain into a daunting task.

I’ve got a pro tip for you.

Start with defining the materials!

That’s what never changes. Here are the most common materials used in pillows, listed starting from the one that works for shoulder pain most effectively:

• Solid latex. A solid chunk of latex may offer the right amount of comfort and support for your head and neck, and it’s actually claimed the best pillow for neck and scapular pain relief, according to a recent study.
• Solid memory foam. Solid memory foam is cradling and comfortable. Such pillows are particularly great for those sleeping on the side. Although most of them have a fixed height, some models come with removable inserts, which allows you to adjust the loft for your comfort.
• Memory foam shreds. Standard viscoelastic or gel-infused shredded foam is the most popular filling for pillows. There are several reasons for that: this material has all the advantages of the standard memory foam, such as pressure relief and moldability, but it won’t disappoint you with poor thermoregulation. Also, shredded memory foam is fluffier and can adjust to your head shape better than the solid foam chunk.
• Latex shreds. Very similar to the previous material, latex shreds can be made either from natural latex or latex blends. The latter is not so different from the standard memory foam and has roughly the same features and downsides. Natural latex shreds, on the other hand, can offer you much cooler sleep, as well as better durability and moldability, which could be a plus for individuals with chronic shoulder pain or those who are prone to hot sleeping.
• Buckwheat hulls. Odorless, hypoallergenic, and breathable, buckwheat hulls can mold to your head and neck and give you great pain relief. It may take time to get used to their specific feel, as the hulls may seem a bit too rigid at first. Not everyone likes this.
• Natural down and fiberfill down alternatives. Natural and synthetic down pillows are incredibly lightweight and fluffy. They create a soft cocoon around your head and neck, adapting to your body temperature so that you wouldn’t sleep hot. However, studies found that feather and down pillows might be the least effective for users with shoulder and neck pain because they’re too soft and moldable and may not provide the needed support.

Bottom line?

I’d recommend you go for shredded memory foam or latex. You will be able to easily fluff such a pillow and adjust it to get the comfort and shoulder pain relief you want.

Things to Consider When Shopping for a Suitable Pillow for Shoulder Pain

Finally, let’s add some final touches to the idea of your perfect pillow, which you have probably formed in your mind by now. 

Here are a few more things you should consider tailoring your choice to your sleeping needs:

• Adjustable loft. Pillows with the regulated height and firmness level are the best, in my opinion. You can adjust them to any sleeping preferences in minutes, which lowers the chances of waking up with shoulder pain. 
• Gusset. A gusset is a piece of fabric around the perimeter that allows you to make the pillow higher. This may result in better pain relief for side sleepers who are more prone to experiencing shoulder pain. Pillows with a gusset can also distribute your head’s weight better. Aside from that, they often come with an adjustable height. You may want to choose models with mesh gussets for additional air circulation during sleep.
• Firmness. Now, I have mentioned how your sleep position could be connected with your pillow’s firmness level earlier. But let’s sum it up. Side sleepers typically need a firmer pillow that won’t give in under their head’s weight, causing misalignment. Stomach sleepers benefit the most from a thin, soft pillow that won’t create awkward curves in their neck, thus straining shoulder muscles. Back sleepers are recommended to use medium firmness to keep their shoulders relaxed.
• Thermoregulation. Low temperatures make sleep more restorative, which can help you heal faster and reduce shoulder pain, especially if it was caused by an injury. Give your preference to natural materials or choose gel-infused synthetic foams that have a better cooling effect than non-infused ones.
• Pressure relief. When it comes to shoulder pain, one of the sleepers’ priorities should be pressure alleviation. After all, when there’s no tension build-up, the pain levels may drop as well. Pressure-relieving pillows for shoulder pain should be able to gently cradle the head, neck, and shoulders while allowing the tension to spread out evenly. In this case, memory foam and latex models usually perform the best.
• Size. The size of the pillow can play a crucial role for active and combination sleepers. Such users typically require larger pillows in order to enjoy proper support. After all, moving around during sleep can mean that sometimes one’s head, neck, and shoulders can end up on the edge of the pillow (or even on the mattress). And that could lead to misalignment and thus, aggravated shoulder pain.
• Pillow shape. Mainly, pillows can be divided into two categories: regular (flat) and curved (often called orthopedic). Traditional pillows lie flat on the mattress and have an even form. Curved models, as the name suggests, have a particular contoured shape. In many cases, they have one raised edge to support the neck curve. Now, for shoulder pain sufferers, it is crucial to maintain a healthy alignment during sleep to reduce pressure and pain. And curved pillows can often create improved conditions for a neutral alignment, especially when sleeping on the back (as the pillow has to fill in the neck curve). Regular pillows might also do the trick, but users often have to shape them with their hands to achieve the needed support levels.
• Washability. Being able to wash one’s pillow regularly is vital for allergy sufferers and users who apply pain-relieving creams before sleep. If that’s the case, shoppers need to look for pillows filled with fiberfill, down, feathers, or cotton fibers. Some other pillow types might be washable too, but it’s essential to check the manufacturer’s instructions first (to avoid damaging the material).

F.A.Q.

Conclusion

A properly chosen pillow may help you significantly reduce or completely alleviate shoulder pain and bring back painless sleep into your life. 

To make the most of your purchase, make sure to choose a pillow made of latex or memory foam, preferably with solid filling, or the one with an adjustable loft. Cooling gel infusions and a breathable cover will also improve your sleeping experience.

For me, the Tempur-Symphony pillow offers the most value. This pillow comes with an inner memory foam filling with a two-sided design, in which the contour side adjusts around the neck and cradles the muscles and joints. This helps relax the shoulder and surrounding pressure points while relieving muscle pain.

How about you? Have you picked your personal favorite? Share your thoughts in the comments below!