Shoulder Blade Pain: Can Your Pillow Play a Role?
Pain around the shoulder blade has many possible causes, and your pillow is just one of them. If your head, neck and shoulder end up in an awkward position at night, a pillow that doesn't suit you can contribute.
What does my pillow have to do with my shoulder blade?
Your neck, shoulders and upper back work closely together. If your pillow is too high, your head bends sideways or gets pushed forward. If it's too low, your head sinks down and your shoulder doesn't get enough room. This can sometimes be felt as far as the shoulder blade area, but it doesn't have to be. If you would like to know more about how the shoulder moves, you can read a general overview of shoulder impingement exercises.
A suitable pillow height supports your neck in a comfortable position and can give your shoulder more room while you sleep. It is not a cure. It doesn't remove any cause of pain; it can only reduce one possible strain during the night.
What determines the right height?
It's different for everyone. Three things matter:
- Body measurements: shoulder width, neck circumference and neck length.
- Sleeping position: back, side or stomach. You can read more in the article Pillows for side sleepers.
- Mattress: soft, medium or firm. On a soft mattress, your shoulder sinks in deeper than on a firm one.
How does Pillowise determine your size?
Pillowise is a made-to-measure memory foam pillow. Your size is based on three measurements:
| Measurement | How to measure |
|---|---|
| Shoulder width | around the curve of your back, without pulling the tape measure tight |
| Neck circumference | once all the way around |
| Neck length | from the bottom of your ear to the tip of your shoulder |
Together with your sleeping position and your mattress, an algorithm uses these to choose the right one of six sizes. Each has its own colour: pink, orange, green, blue, red and purple.
You can get measured at a Pillowise retailer using the Pillowise measuring tape. Or you can use PillowScan at scan.pillowise.com, on your smartphone or via QR code.
The method comes from Thijs van der Hilst. He is a physiotherapist who specialized in neck and shoulder complaints. He couldn't recommend a suitable pillow to his patients, so he developed a measuring method himself.
How can I tell if my pillow doesn't suit me?
We describe how to spot this in the article Pillow too high or too low. To find out how the height is worked out, see Calculating pillow height.
When should you have the pain checked out?
Pain around the shoulder blade can come from muscles, joints or the spine, and sometimes from internal organs. If you have pain that persists or gets worse, have a doctor look into it. This applies all the more if you have tingling, numbness, shortness of breath or chest pain. We deliberately don't offer treatment tips here.
So: do you need a new pillow?
If you wake up feeling rested and your pillow feels right, there's no need to change anything. If you have doubts about the height, though, measuring helps more than guessing. A suitable pillow is no substitute for a medical assessment. But it does help you find out whether the height suits your body.
Work out your size yourself or find a retailer near you.
Thijs van der Hilst, physiotherapist (non-practising)
Inventor of Pillowise
