Best Pillows for Shoulder Pain

Chronic shoulder pain is an unfortunately common condition. Some people with shoulder pain require surgery, physical therapy, and other forms of formal treatment to address their condition. However, you may be able to alleviate some of your day-to-day shoulder pain symptoms by replacing your pillow. Many pillows sold today are specifically designed to support the head and neck in order to reduce pain and pressure in the shoulders and surrounding areas.

Below, you’ll find our top picks for pillows sold today that alleviate shoulder pain. These selections are based on reviews and feedback from verified owners, as well as our own product research and analysis. This best pillow for neck and shoulder pain guide also discusses causes and treatments for different types of shoulder pain, pillow options for people with shoulder discomfort, and some frequent questions from first-time pillow buyers.

What Is Shoulder Pain?

“Shoulder” is the shorthand term for the ball-and-socket joint that allows both of your arms to move freely. Recent statistics indicate that roughly 15 out of every 1,000 medical patients sees a physician about shoulder pain, and some studies suggest 70 percent of adults will experience shoulder pain at least once during their lifetime.

The shoulder joint consists of three bones: the clavicle (collarbone), scapula (shoulder bone), and humerus (upper arm bone). According to the Mayo Clinic, shoulder pain can also develop from a wide range of injuries and medical conditions. These include the following:

• Broken arm or collarbone
• Torn or injured rotator cuff
• Dislocated or separated shoulder
• Frozen shoulder characterized by pain, stiffness, and loss of range of motion
• Torn cartilage or ruptured tendons
• Osteoarthritis, rheumatoid arthritis, or septic arthritis
• Nerve impingement
• Tendinitis
• Bursitis
• Heart attack

If you experience other symptoms along with the shoulder pain, such as shortness of breath or an uncomfortable tightening sensation in the chest, you should call 911 immediately – these could be signs of a more serious condition. Sudden pain, swelling, warmth, and/or loss of movement may necessitate a visit to the emergency room or your physician’s office.

The Cleveland Clinic also notes several treatment methods for ongoing shoulder pain. Less invasive options include physical therapy, anti-inflammatory medications or injections, or simply resting until the pain subsides. You may need to undergo certain medical procedures if the pain persists or worsens over time. Surgical treatments for shoulder pain include arthroscopy, open shoulder surgery, shoulder resurfacing, and replacement.

Please note: The information and tips in this guide should never replace the advice of a credentialed medical professional. Please contact your physician or another certified healthcare provider to learn more about diagnosing and treating shoulder pain.

Shoulder Pain and Sleep

According to Ruben Gobezie, M.D., founding director and chief of surgery at the Cleveland Shoulder Institute, discomfort in bed and sleep problems are common issues for people with shoulder pain. Patients frequently feel discomfort regardless of which sleep position they employ. Some also feel numbness, tingling, and muscle spasms.

While any of the conditions listed above could contribute to shoulder pain-related sleep problems, Dr. Gobezie notes three specific conditions are the most common culprits:

• Bursitis, an inflammation of the bursa sacs that cushion bones around joints in the body. Inflamed bursa produce more liquid which can lead to painful swelling.
• Biceps tendinopathy, a condition that occurs due to prolonged deterioration of the biceps tendon that connects shoulder bones and muscles. Tendinopathy is characterized by sharp pains around the tendon.
• Tears and other injuries to the rotator cuff, a grouping of muscles that cushions and stabilizes the shoulder joint.

Before seeing medical attention for any of these conditions, Dr. Gobezie recommends taking anti-inflammatory medications such as ibuprofen or acetaminophen. You can also try sleeping in a recliner, applying ice or heat to the pain-affected areas, or wearing a compression sleeve.

While replacing your pillow is not always effective, this measure may mitigate some of the nightly shoulder aches and pains that accompany these and other conditions. Dr. Gobezie notes that a large pillow to support the entire body or a smaller pillow behind the upper arm can also reduce discomfort after shoulder operations.

How to Choose a Pillow for Shoulder Pain

Finding a new pillow to reduce shoulder pain might seem like a straightforward task, but there are several factors to consider based on your body type, normal sleep position(s), firmness and thickness preferences, and level of pain. Below, we’ll list some of the most important variables to take into account when choosing a pillow and discuss the most common pillow types based on fill material.

What to Consider When Purchasing a Pillow for Shoulder Pain

If you take pillow manufacturers at their word, then every pillow on the market today will reduce shoulder pain and deliver nightlong comfort regardless of your needs or preferences. However, very few pillows are designed to specifically target and alleviate shoulder pain. Furthermore, a pillow that is not soft, firm, thick, or thin enough can cause added discomfort based on your body type, head size, shoulder dimensions, and sleep position.

Before buying a pillow for shoulder pain, check the following specs – and reach out to the manufacturer if you can’t track down any of these details.

• Loft: Loft, or thickness, affects how supportive the pillow feels. Side sleepers typically need more loft to ensure even spinal alignment, which reduces pressure around the shoulders, lower back, and hips. Back and stomach sleepers often prefer less loft because this allows their head to lie evenly with the rest of their body and lowers their potential for neck and shoulder pain.
• Support: A supportive pillow will keep your head upright while cradling the neck, while a less supportive pillow will sink beneath the weight of your head. Some sleepers prefer the latter but many people with chronic shoulder pain need a pillow that will support the head and cushion the neck and shoulders.
• Firmness Level: The ideal firmness level for any given sleeper depends largely on personal preference. Some feel more comfortable on a softer, plusher pillow, while others prefer a pillow that feels firmer and more supportive. Since support is often crucial for pain relief, those with shoulder pain may want to consider a firmer pillow – though excessive firmness can also lead to added aches and pressure points.
• Pressure Relief:The best pillows for pressure relief support the head and neck without sinking too deeply. If your head is on the smaller side and your wingspan is somewhat narrow, then a softer pillow provides adequate pressure relief, but those with larger heads and wider shoulders will probably find that a firmer pillow reduces more pressure instead.
• Shape: Some specialty pillows for people with neck pain have irregular shapes that differ from the rectangular cut of traditional pillows. These include wedge pillows that keep the head and neck inclined, and body pillows you can embrace for an added bolster around the neck and shoulders.
• Price: You should be able to find a high-quality pillow that alleviates at least some of your shoulder pain for less than $100. These include wedge pillows, body pillows, and other models with irregular shapes. For a specialized pillow with multiple components, expect to pay a bit more.
• Quality Materials: The materials used to construct a pillow can tell you a lot about its expected longevity and supportive qualities. In the next section, we’ll take a closer look at the most popular fill materials for pillows sold today.

What Pillow Materials Are Best for Shoulder Pain?

The best pillow materials include memory foam, buckwheat hulls, latex, and other fills that provide sufficient support to keep the head and neck upright and aligned with the spine. If a pillow sinks too much or loses shape quickly, the potential for more shoulder pain increases.

Memory Foam

Viscoelastic polyurethane foam – memory foam for short – is engineered to soften when exposed to body heat and return to its former shape when the heat is removed. By contouring close to the body, memory foam can alleviate pain and pressure around the neck and shoulders.

Solid memory foam is used to construct many wedge and specialty pillows for neck pain, including a few of our top picks listed above. Shredded memory foam does not provide the same level of support, but many models with this fill offer adjustable loft.

Buckwheat:

Buckwheat pillows are filled with hulls, the hard outer casings of buckwheat kernels. They tend to be quite firm but also highly supportive, so your head and neck won’t sink too deeply into the surface. Buckwheat pillows also offer adjustable loft. By adding or removing the hulls, you can make the pillow more comfortable for different sleep positions.

Latex

Latex is a naturally resilient material derived from the sappy extract of rubber trees. It provides gentle contouring and won’t conform as closely as memory foam, but latex is also highly durable and won’t flatten as easily.

Down

Down refers to the soft inner plumage of ducks and geese located beneath their outer feathers. It is exceptionally soft and light, so resting your head and neck on a down pillow can alleviate tension and pressure to some degree. At the same time, down is not particularly supportive and won’t be suitable for sleepers who want more firmness from their pillow.

Down Alternative

Made from polyester microfibers, down alternative is a very soft and light material designed to mimic authentic down. Down alternative is hypoallergenic, making it suitable for people with down allergies, and these pillows tend to be much cheaper than their authentic counterparts. However, they don’t offer many advantages over regular down for sleepers with shoulder pain.

Feather

The outer feathers of ducks and geese are slightly more supportive than down, but they still provide minimal levels of support. Unless you prefer a softer pillow, a feather-filled model may not keep your head and neck upright.

Polyfoam

Like memory foam pillows, polyfoam pillows may contain solid or shredded fill. Polyfoam doesn’t contour too closely and feels somewhat responsive foam, so these pillows may be a good alternative to memory foam models if you find the latter too adaptive.

What Is the Best Pillow Positioning for Shoulder Pain?

If you experience chronic shoulder pain, it’s entirely possible that no sleep position will feel totally comfortable. However, certain angles and pillow configurations may reduce some types of shoulder pain better than others, depending on specific condition and symptoms. Four useful pillow positioning arrangements are outlined below:

Side with Pillow in Armpit: A good rule of thumb for side sleepers with pain in one shoulder is to avoid lying on the affected side. With the sore shoulder upright, place one pillow under that shoulder’s armpit, another between the legs, and cuddle with a third pressed against your stomach. With a fourth pillow beneath your head, this configuration should promote even spinal alignment and help alleviate your shoulder pain.

Back with Pillow in Armpit: Since back sleeping promotes even spinal alignment without putting added pressure on either shoulder, this is often the best position for people with shoulder pain. If you notice soreness or stiffness in one or both shoulders, try placing a pillow in the armpit beneath the shoulder(s).

Side with Pillow Between Knees: Often the chosen pillow position for pregnant women, a pillow between the knees can improve spinal alignment for side sleepers by reducing pressure in the lower back and hips.

Side with Pillow Under Back: Side sleepers with broad shoulders often experience uneven alignment because their hips and lower back don’t receive the same level of cushioning. A thin pillow placed under the back and hips can even out the spine and alleviate pain throughout the body – including the shoulders.

Stomach sleeping is generally associated with more aches and pains than back or side sleeping. Neck and shoulder pain from craning the neck to avoid lying face-down on the pillow is a common issue for stomach sleepers. For this reason, we don’t recommend stomach sleeping for people with shoulder pain.

Other Tips for Shoulder Pain Sufferers

In addition to using a pillow that offers adequate support, sleepers with shoulder pain can try one or more of the following strategies in order to find relief.

Choose the Right Mattress: As with pillows, a mattress can help reduce shoulder pain or exacerbate your discomfort – and again, this usually comes down to support level. A mattress that feels too soft and sinks excessively can worsen shoulder pain.

Generally, side sleepers feel more comfortable on softer mattresses because they cushion the shoulders and hips while supporting the lower back, leading to better spinal alignment. The back position already promotes proper alignment on its own, so these sleepers need more firmness and support to prevent excessive sinkage beneath the shoulders.

Engage in Physical Therapy or Stretching: Physical therapy and stretching are commonly prescribed to medical patients with shoulder pain. The nature of these treatments largely depend on the nature of your injury and severity of symptoms, so please consult your doctor or another credentialed medical provider for more information.

Practice Good Posture: Slouching while sitting can greatly exacerbate shoulder pain. According to the Mayo Clinic, certain exercises can not only improve posture but also reduce pain in the process. These include “rolling the shoulders up and back, then letting them relax down, tucking chin down slightly, and sitting up from the hips.” You can also try standing against a wall by resting your head, lower back, and hips against the surface with your shoulder blades down and close together.

Frequently Asked Questions About Pillows for Shoulder Pain

Can the wrong pillow make shoulder pain worse?

Absolutely. If a pillow does not provide enough support for the head and neck, then you’re more likely to feel new or worsening shoulder pain. A less durable pillow that flattens or loses shape over time can mean more pain, as well. The best pillow for shoulder pain should properly support the head and neck, promote spinal alignment, and stabilize the affected shoulder(s).

What is the most important consideration when choosing a pillow for shoulder pain?

The most important factors when choosing a pillow for shoulder pain include loft (or thickness), firmness, shape, and fill material. Since everyone has different pillow preferences, we suggest trying different models to see which ones alleviate pain. As you’re starting out, consider pillows that offer sleep trials with free or mostly free returns. You’ll be able to test out these models without financially committing to them at first.

What is the worst pillow type for shoulder pain? Down, down alternative, and feather pillows are generally considered the worst pillows for shoulder pain because they provide the least support and tend to flatten during the night.

Can a mattress topper help with shoulder pain?

A mattress topper is a thin layer of cushioning material that rests on top of the mattress surface. Toppers are intended to change the firmness of the mattress – either softer or firmer – so using one can definitely reduce shoulder pain if your mattress sinks too much or feels excessively stiff. However, make sure the pillow you’re using also suits your needs; otherwise the topper on its own may not provide much pain relief.