Neck Pain: Exercises and the Role of the Pillow

Which exercises make sense for neck pain depends on the cause. A doctor or a physiotherapist should go over this with you. That is why you won't find exercise instructions here. What we can explain is what your pillow can contribute during the night.

Why is there no list of exercises here?

Neck pain has many different causes. An exercise that feels good for one person can be unsuitable for another. Without an examination, a general list isn't good advice.

If you have ongoing or severe symptoms, pain that radiates into your arm, or numbness, you should have it assessed by a doctor.

What does the pillow have to do with neck pain?

If your head lies too high or too low, your cervical spine isn't in line with the rest of your spine. For side sleepers, there is also the fact that the shoulder needs room.

A suitable pillow keeps your head and cervical spine in line and leaves room for your shoulder. But it is not a cure and does not replace exercises or treatment.

You can read more in our article Which pillow for neck pain? and under Pillow too high or too low?

Which measurements determine the right height?

The right height is different for everyone. It depends on your body, your sleeping position and your mattress. Pillowise measures three points for this:

• Shoulder width: around the curve of your back, without pulling the measuring tape tight.
• Neck circumference: once all the way around your neck.
• Neck length: from the underside of your ear to the tip of your shoulder.

Your sleeping position (back, side, stomach) and your mattress (soft, medium, firm) also factor in. For a general way to estimate the height, see Calculating your pillow height.

How does Pillowise approach this?

The idea came from a physiotherapy practice. Thijs van der Hilst specialized in neck and shoulder complaints and couldn't recommend a suitable pillow to his patients. So he developed a measuring method with three measurements. Together with United Comfort Industries, this led to Pillowise, a made-to-measure memory foam pillow, made in the Netherlands.

An algorithm picks one of six sizes based on your measurements, your sleeping position and your mattress. Each size has its own colour: pink, orange, green, blue, red or purple.

You can get measured at a Pillowise retailer using the Pillowise measuring tape. Or you can determine your size yourself with PillowScan.

So: do pillows help with neck pain?

A suitable pillow can make the night more comfortable for your neck and shoulders. It does not replace exercises or a medical assessment. If you usually wake up without discomfort and your pillow works well for you, you don't need to change anything.

Find your size yourself: Take your measurements now. Or find a retailer near you.

Thijs van der Hilst, physiotherapist (non-practising)
Inventor of Pillowise