A Chiropractors Guide to Choosing the Right Pillow by Sonja Zabukovec

By Dr. Sonja Zabukovec, D.C., B.P.H.E.

Our pillow should act like a nighttime chiropractor — gently supporting your spine as you rest, rather than working against it. The right pillow can ease neck and shoulder tension, promote healthy spinal alignment, and lead to more restful, restorative sleep. Here's how to choose one that supports you best:

Back Sleepers

• Opt for a medium-loft pillow that supports the natural curve of your neck.

• Look for options with a cervical contour or memory foam for added stability.

• Pro tip: Try placing a small pillow under your knees to help reduce tension in your lower back.

Side Sleepers

• Use a firm, high-loft pillow that fills the space between your ear and shoulder to keep your neck aligned.

• Cervical or dedicated side-sleeper pillows can offer extra targeted support.

• Bonus tip: Placing a pillow between your knees can reduce stress on your hips and lower back.

Stomach Sleepers

• For long-term neck health, we recommend gradually transitioning to your side or back.

• If you do sleep on your stomach, use a very flat pillow to minimize neck strain.

• A body pillow can be a helpful tool for retraining your sleep position over time.

Additional Supportive Tips

• Replace your pillow every 2–3 years. Flattened or lumpy pillows no longer provide the support your body needs.

• Bring your pillow to the clinic. We’re happy to assess how well it’s supporting your head, neck, and spine.

• Customize for you. Pillow comfort is personal — what works for someone else may not work for you.

• Listen to your body. Waking up sore, stiff, or with a headache could be a sign your pillow isn't doing its job.

Sleep with Purpose!

Your pillow is more than just bedding — it’s an essential part of your body’s healing environment. When properly supported, your body can relax, recover, and restore itself through the night.

If you're unsure whether your pillow is helping or hurting, we’d be happy to take a closer look. Book an appointment and let’s get your sleep (and alignment) back on track.