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Between 30 and 50% of adults experience neck pain each year. Neck pain is more common among office workers and people who sit most of the day, and if you sleep with your spine twisted or overextended in any direction, you can make it worse.

"When you're young and pliable, you can get away with poor sleeping posture," said Colleen Louw, PT, a spokesperson for the American Physical Therapy Association. "But as we get older and our cartilage changes, we can't recover. That's when the synovial joints get stiff, irritated, and swollen, and you experience neck pain."

A good pillow will keep your spine aligned and neck in a neutral position so you can avoid neck pain and sleep well through the night.

To find the best pillows for neck pain, I interviewed three experts. Six of my Insider Reviews colleagues and I tested 16 pillows to determine which models are the best for different sleeping styles. Below, I outline how we tested the pillows and answer pillow FAQs. Find out more about how Insider Reviews tests and reviews home products.

Best pillow for neck pain overall: Layla Kapok Pillow, $109 on Amazon With its virtually limitless fill customization, the Layla Kapok Pillow is an outstanding option for all neck pain sufferers looking for a superb balance of support and comfort.

Best pillow for side sleepers with neck pain: Eli & Elm Cotton Side Sleeper Pillow, $103.99 on Amazon Side sleepers will love how the unique shape of the Eli & Elm Cotton Side Sleeper Pillow supports their neck, head, and shoulder for optimal spinal alignment.

Best pillow for stomach sleepers with neck pain: Belly Sleep Gel Infused Memory Foam Pillow, $39.99 on Belly Sleep The Belly Sleep Gel Infused Memory Foam Pillow contours to your neck and has a low loft, ideal for stomach sleepers.

Best pillow for back sleepers with neck pain: Brooklinen Marlow Pillow, $58.50 on Brooklinen Neck pain sufferers who sleep on their back will appreciate the balance of softness and support afforded by the adjustable Brooklinen Marlow Pillow.

With its virtually limitless fill customization, the Layla Kapok Pillow is an outstanding option for all neck pain sufferers looking for a superb balance of support and comfort.

Pros: Removable fill for precise customization, incredibly comfortable and moldable to cradle your neck/head, made with CertiPUR-US certified foam, easy-to-clean cover

Cons: Removing the fill can get messy

The Layla Kapok Pillow was the best pillow we tested by far. It's filled with CertiPUR-US certified shredded memory foam and fibers from the Kapok tree. The fibers are light, buoyant, and commonly used as a down alternative. 

To adjust the pillow, you unzip the machine-washable cover and internal case and remove as much fill as you need to achieve your preferred loft. You'll want to remove a little fill at a time; otherwise, you may end up with shreds of fill all over your bedroom. 

I switched to the Layla pillow when I awoke with neck pain, and it did a great job of assuaging the pain. The loft was exactly what I needed for side sleeping without removing any fill.

Sally Kaplan, executive editor for Insider Reviews and a more petite side sleeper than me, also tested the Layla Kapok and loved it. She prefers flat and moldable pillows, so she removed two-thirds of the fill. This made it easy to manipulate the remaining fill to support her head and neck. Kaplan said it took a couple of nights to get the adjustments just right, but once it was there, she slept much better than with her old memory foam pillow.

Side sleepers will love how well the unique shape of the Eli & Elm Cotton Side Sleeper Pillow supports their neck, head, and shoulder for optimal spinal alignment.

Pros: Comfortable for all sleep positions, especially side sleeping; precise adjustability; machine-washable cover 

Cons: Relatively short trial period, removing fill can get messy

Only two pillows we tested were deemed comfortable by multiple neck pain sufferers in our tests: our top pick and the Eli & Elm Cotton Side Sleeper Pillow. The Eli & Elm pillow is unique because its U shape helps keep your shoulder and neck in a supported position. It's filled with polyester and latex that you can remove to get a custom loft and feel. We recommend only removing a little at a time to avoid making a mess.

The Eli & Elm pillow fits into a standard pillowcase despite the shape. If you're interested in a more precise fit, you can purchase the pillow with a case. I tried the pillow with the Eli & Elm pillowcase and a standard pillowcase and didn't notice a difference in comfort.

My first night on the Eli & Elm Cotton Side Sleeper, I slept better than I'd slept in months. I found the loft was just right for my side sleeping, so I didn't remove any. While testing the pillow, I didn't experience any neck pain.  

After a week, my wife took the Eli & Elm pillow and refused to give it back. She mainly sleeps on her back with a bit of side sleeping. The U shape kept her from unconsciously shifting to a position that didn't keep her spine aligned.

Insider Reviews senior reporter Antonio Villas-Boas also tested the Eli & Elm pillow and found the firmness and thickness were ideal for his multi-positional sleeping without adjustments. He didn't experience any neck pain during his two months of testing and liked that the shape was more comfortable than traditional pillows.

The Belly Sleep Gel Infused Memory Foam Pillow contours to your neck and has a low loft, ideal for stomach sleepers.

Pros: The low loft is great for stomach sleepers, easy-to-clean cover, lifetime warranty

Cons: Not recommended for side or back sleepers, short trial, you can't adjust the loft

At 2.5 inches, the Belly Sleep Gel Infused Memory Foam Pillow offers the lowest loft of the pillows we tested, making it ideal for stomach sleepers. While you can't adjust the loft, the gel memory foam is pliable enough to fold in half to get extra lift if you occasionally shift to your side.

Insider Reviews senior reporter Owen Burke suffers from neck pain and has tested several thin pillows designed for stomach sleepers but was never impressed by them. At times, he'd even give up and rest his head on his shoulder without a pillow. 

Right away, Burke appreciated the Belly Sleeper's ability to gently adapt to the curvature of his head and neck. He also found the machine-washable cover was particularly soothing under his usual pillowcase. "Overall, I'm sleeping far better, longer, and much more comfortably than any other time in recent memory," he said.

I also tested the Belly Sleep pillow. I found it comfortable enough when falling asleep on my stomach, but when I wanted to shift to my preferred side-sleeping position, it did not provide enough loft. When I folded the pillow, it just felt too awkward. You may want to choose a different pillow if you don't primarily sleep on your stomach.

Neck pain sufferers who sleep on their back will appreciate the balance of softness and support afforded by the adjustable Brooklinen Marlow Pillow.

Pros: Comfortable for back and side sleepers, adjustable firmness/loft

Cons: Not ideal for stomach sleepers, not machine washable 

When the Insider Reviews team is chatting about our favorite bedding, Brooklinen always comes up. The brand makes the top picks in our weighted blanket and down pillow guides. The shredded memory foam/polyester blend Marlow Pillow is another impressive product from Brooklinen.  

I slept incredibly well on the pillow. It cradled my head, keeping it aligned with my spine, whether I was on my back or side. During the 10 nights I slept on it, I didn't experience neck pain. 

Though you can't add or remove fill, it features a zipper system for making it more or less firm. If you want a softer feel with a higher loft, you simply unzip the zippers along the lengths of the pillow. Zip it up for a firm feel.  

Unzipping the pillow reveals a mesh gusset that lends a level of breathability to the Marlow. I preferred the softer, cooler feel and added loft of the unzipped pillow. 

The Marlow comes with the longest risk-free trial of any pillows we tested.

The biggest negative is that the pillow doesn't have a removable cover and is spot clean only. You may want to spring for a pillowcase protector to help it last longer.

We tested 16 pillows for this guide. These are the ones that didn't make the cut.

What else we recommend and why:

Sleep Number PlushComfort Curved Pillow: This down-alternative pillow is OEKO-TEX Standard 100 certified and made in the US. The curved design is similar to the Eli & Elm pillow, appealing to side and back sleepers. I found it was comfortable and liked that you could machine wash the entire pillow. However, it isn't adjustable. Though it comes with a 100-night trial, the customer is responsible for return shipping.

Bear Pillow: Insider Reviews junior reporter Lily Alig and I had dramatically different experiences with the Bear Pillow. Alig, a petite side and back sleeper, experienced neck pain at first, but as she got used to the pillow, she grew to love it. I slept poorly while testing it, had neck aches, and never got used to it. It also lost points because it's spot clean only, non-adjustable, and comes with a short 30-night trial.

Leesa Hybrid Pillow: The only reason we didn't include the Leesa Hybrid in our guide is because it was out of stock. This dual-sided pillow has a soft polyester microfiber side and a gel side that helped me stay cool through the night. It has an insert that you can remove for a lower loft feel. The biggest negative is that the trial period is only 30 days, and you must return the pillow clean and undamaged.

The Purple Pillow: Insider Reviews deputy editor Lauren Savoie and I had contrasting experiences with the Purple Pillow. Savoie is primarily a back sleeper with some side and couldn't get comfortable with this big rectangular slab of a pillow, even when removing either of the inserts. I didn't experience any pain and slept well using it. My biggest complaint is that the pillow is heavy (12 pounds), making it hard to move around at night.

Sleep Number ComfortFit Ultimate Pillow: Both Sleep Number pillows we tested come in classic, curved, and ultimate configurations. The ultimate pillow has three inserts that you can add or remove to fit your preferences. Unfortunately, I couldn't get it right for my body. Three inserts was too many. Two wasn't enough. This is an excellent pillow in theory; it just wasn't suitable for my body.

What we don't recommend and why:

Epabo Contour Memory Foam Pillow: This uniquely shaped cervical pillow is specifically designed to help neck pain sufferers of all types. Unfortunately, I didn't find it comfortable in any position, and it's minimally adjustable. After cleaning it, it was hard to get the covers on right. It doesn't come with a warranty, and the trial period is only 30 days.

Mediflow Water Pillow: I tested the memory foam and fiberfill versions of this gimmicky pillow. Both rely on water to adjust the loft and feel of the pillow. I like a lot of loft, so I put in as much water as possible. You could hear it sloshing around in the night, and my neck couldn't get comfortable.

MyPillow: After both of the physical therapists I talked to recommended MyPillow, I put aside the company's negative reputation and gave the Classic and Premium pillows a try. I didn't like the high-loft Premium from the start, but initially, the Classic felt great. However, the more I slept on it, the more my neck started to hurt. After several nights of neck pain, I gave up on it. While MyPillow offers its pillows in different firmness and fill levels, the pillows aren't adjustable.

Bear Contour Pillow: The only aspect of this pillow that I liked was the most important: comfort. It was supportive and left me pain free. So, why not recommend it? The pillow is not adjustable, it only comes with a 30-night trial, and you can only spot clean it. There are too many better options at this price point.

Tempur-Pedic Neck Pillow: This might be great if your neck happens to fit the contours of the pillow. Mine did not, and it's non-adjustable. Plus, if it doesn't fit your body, you're out of luck: Tempur-Pedic doesn't allow returns. I'm a fan of the company's mattresses, but this pillow is a dud.

We put each of the pillows in this guide through several tests, including sleeping on each for at least three nights. When shopping for a pillow, the most important factors to consider are comfort, return policy, and adjustability.

Here are the main attributes we look for and how we test them:

Comfort: I tested each of the pillows for at least three nights. For reference, I'm 6 feet tall and 215 pounds. I mainly sleep on my side but can find comfort in any position. Each morning, I would record how comfortable I felt on the pillow, if I experienced any neck pain, and how well I slept. Since several factors play into pillow comfort, including your body type and sleeping style, the firmness of your bed, personal preferences and more, I also enlisted the help of six neck-pain sufferers on the Insider Reviews team to help me test.

Return policy: The only way to find out if a pillow is truly right for you is to sleep on it for several nights. We gave preference to pillows that had a trial period of at least 60 days and a return policy free of loopholes, like requiring the customer pay return shipping.

Adjustability: Adjustable pillows are great if you don't want to deal with the hassle of returning a pillow or if your comfort preferences change over time. An adjustable pillow will help ensure your neck gets the precise support you need. Pillows with loose fill that you can add or remove scored higher in our testing since they allow you to achieve a more-precise customization. Models with inserts were less helpful since customization was limited. Pillows that weren't adjustable at all lost points.

Cleaning: I cleaned all of the pillows according to the manufacturers' directions. Many had removable machine-washable covers. A few, including the MyPillow pillows, were entirely machine-washable. However, it was hard to gauge when they were completely dry. I rated each pillow on how easy it was to clean and how cleaning impacted the feel.

Both of the physical therapists I talked to, Karena Wu, PT, DPT, owner of ActiveCare Physical Therapy in New York City and Mumbai, and Colleen Louw, PT, a therapeutic pain specialist and spokesperson for the American Physical Therapy Association, recommended cervical neck pillows.

These pillows take a variety of forms, but Wu and Louw recommended pillows that have a lower loft in the middle and larger bumps along each length. The Tempur-Pedic Neck was the only pillow of this style that I tested, and I found it didn't fit the curvature of my neck right. Wu mentioned having a similar problem. "I had the Tempur-Pedic pillow, and it was too small for me," she said. 

For future updates to this guide, we hope to test more cervical pillows to find one we can recommend.

Wu and Louw also liked the MyPillow because you can adjust it to fit the contours of your head and neck region. However, in our testing, we found there were better options that are more easily moldable and adjustable.

The bottom line is you need to find a pillow — no matter the style — that fits the contours of your head, neck, and shoulders to provide comfortable support throughout the night. This is why adjustability and a good return policy are important.

In a word, yes. For instance, Wu pointed out that if a pillow has too much loft, your head will bend forward too much when sleeping on your back, overstretching the back of your neck. If there's too little loft, your head tilts back and overstretches the front of your neck.

The key is to find a pillow that keeps your head in a neutral position. The best way to know if a pillow will keep your spine aligned and in a neutral position is to sleep on it. That's why Wu recommends choosing pillows with long trial periods. 

Louw discourages people from sleeping on their stomach. "It puts you in a no-win situation," she said. "You're going to have to turn your head to the right or left, closing off one of those sides." This leads to inflammation, stiffness, and pain of the synovial joints in the neck.

Louw says the key is to keep your spine aligned when you sleep, which is achievable when sleeping on your back or side with the right pillow.

CertiPUR-US certified foams are made without ozone depleters; PBDEs, TDCPP, or TCEP flame retardants; mercury, lead, or other heavy metals; formaldehyde; or phthalates. They also have low VOC emissions.

According to Helen Sullivan, communications counsel for CertiPUR-US, the not-for-profit testing organization only certifies flexible polyurethane foam, including memory foam. "The standard is not easy to pass," said Sullivan. "Many foams fail, and manufacturers have to reformulate their foams to meet our standard."

An excellent place to start when determining how long any product will last is to look at the warranty. The median warranty length of the 16 pillows we tested was 2.5 years. This is a reasonable amount of time to expect your pillow to last, especially considering your comfort preferences will change over time, often necessitating a new pillow.

Remember warranties typically only cover flaws in the pillow's construction or extreme degradation while used normally. The warranty may not cover replacement if the pillow is destroyed due to an accident, such as a spill. To protect against spills, we recommend buying a pillow protector. 

Once you're done with your pillow, you have several options for repurposing, donating, or recycling it. If you have a pet, they may enjoy using it as a bed. Or, if your pillow is still in great shape, you might donate it to an animal shelter, homeless shelter, daycare facility, or charity in your area. If you go this route, check with the facility before dropping it off since many organizations do not accept used pillows. 

If you can't repurpose or donate your pillow, look for a textile recycling facility in your area.

CertiPUR-US certified: This is a standard for polyurethane foams, including memory foam. Pillows that are CertiPUR-US certified are made without heavy metals, flame retardants, ozone depleters, phthalates, and formaldehyde. They also have low VOC emissions.

Hypoallergenic: Pillows that are less likely to cause allergic reactions are called "hypoallergenic." In general, hypoallergenic pillows are made of synthetic materials, like foam or polyester. Bedding filled with down or other animal products is more likely to cause an allergic reaction. Currently, there is no certification process that a manufacturer must go through in order to call its pillows hypoallergenic.

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