Waking up with a stiff, sore neck can make the whole day feel harder, especially when it has come on recently and you are not sure why. Turning your head to check your screen, or looking over your shoulder, suddenly takes more effort. This guide will help you find a pillow and position that are kinder to your neck, and ease that morning stiffness.

What to expect as it settles

Recent neck pain usually improves well. A review of studies found that, on average, neck pain roughly halved within the first six to seven weeks. Many people notice the biggest changes in the first few weeks.

Sleep plays a part in that. When you sleep well, your body gets the chance to repair, and your nervous system is calmer the next day.

Getting your pillow height right

Your pillow’s job is to keep your neck roughly in line with the rest of your spine while you sleep. Research suggests that the height and shape of your pillow matter more than what it is made of. Some studies point to a pillow height of around 7 to 11 cm as a good range for many people, though the right height depends on your body and how you sleep.

A simple way to check is to lie in your usual position and ask someone to look at you. Or take a photo. If your head tips up or drops down compared with the rest of your spine, your pillow is probably too high or too low.

Positions to try

On your side, your pillow needs to fill the gap between your ear and the mattress, so your head does not tip down towards the bed or up towards the ceiling. Side sleepers usually need a slightly thicker pillow than back sleepers. Placing a pillow between your knees can help keep the rest of your spine lined up too.

On your back, a thinner pillow usually works better, so your chin does not get pushed towards your chest. A small rolled-up towel under the curve of your neck, inside your pillowcase, can give extra support.

Sleeping on your front tends to be hardest on a sore neck, because your head has to turn to one side for hours. If this is how you usually sleep, you could try starting the night on your side with a pillow to hug, which can make it easier to stay there.

Simple pillow tweaks

You do not need to buy a new pillow straight away. Some options to try first:

• Fold a thin pillow in half, or add a folded towel, if your pillow feels too low.
• Remove some filling, or swap to a thinner pillow, if it feels too high.
• Shape a softer pillow so it supports the curve of your neck.

Easing morning stiffness

Many people find their neck is stiffest first thing, after hours of staying still. Gentle movement once you are up usually helps it loosen.

Something to try once you are out of bed:

• Slowly turn your head to look over each shoulder, as far as feels comfortable.
• Gently tilt your ear towards each shoulder.
• Roll your shoulders backwards five times.
• Stand under a warm shower and let the water run over your neck and shoulders.

Keep each movement slow and within a comfortable range. If you would like a guided stretch, VIDA has short videos you can follow at your own pace.

Through the day

Keeping your neck gently moving during the day helps it settle, rather than holding it still to protect it. Short breaks from your screen to move your head and shoulders can stop stiffness building up by the evening.

What to take away

• Choose a pillow height that keeps your neck in line with the rest of your spine.
• Use a slightly thicker pillow on your side, and a thinner one on your back.
• Try a folded towel to adjust your pillow height before buying a new one.
• Ease morning stiffness with slow, gentle neck and shoulder movements.
• Keep your neck gently moving during the day.

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