Find the perfect pillow for you
Support your neck and spine while you're resting by choosing a pillow that works for your preferred sleeping position
To avoid neck and back pain or injury, keep your neck and entire spine aligned and supported at night. (You should be in the same position you normally stand in -- only horizontal.) The right pillow will help you do that.
If you sleep on your back:
Look for a medium-firm pillow that will cradle your head and
keep your head and neck level with your upper back and spine. It
shouldn't be so thick or fluffy that your head is propped up or
angled sharply away from your body.
If you sleep on your side:
Keep your head, neck and spine lined up by sleeping on a
small or medium-size pillow that has a firm or medium-firm
thickness. For optimum comfort, use a rolled-up towel or a neck
roll to support the curve between your neck and shoulder.
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