Last night, I felt like I was sleeping well with my pillow, but when I woke up, my neck was so sore I could barely move it.
This is a condition that people often refer to as "sleeping on a bad pillow." It may seem like a minor issue, but it causes suffering and has a huge impact on the quality of your daily life. Whether it's having to force yourself to drive to work, sitting in a meeting with your neck tilted, or even doing simple activities like turning to talk to the person next to you, it becomes difficult and frustrating. To help you get rid of these problems, we'd like to introduce you to the causes of neck pain from sleeping on a bad pillow and some recommended ways to prevent it.
What is neck pain from sleeping on a bad pillow?
“Sleeping on a pillow” does not mean that your head or neck falls off the pillow, but rather that your head and neck are not properly supported while you sleep, resulting in tight neck muscles or a feeling of stiffness in your cervical spine joints in the morning after waking up.
How many days does it take to get rid of neck pain if I sleep on a bad pillow?
Neck pain from sleeping on a bad pillow is common, but many people wonder when the pain will go away. In fact, the recovery time depends on the severity of the symptoms and self-care.
- For mild to moderate neck pain, such as those who twist their neck, tilt their head, and experience pain, most will recover within 3-7 days. The body can recover by getting enough rest and avoiding postures that cause muscle tension.
- In severe cases, such as pain radiating down the shoulder or arm, or numbness in the hand, recovery may take longer than a week and should be properly managed by a doctor or physical therapist.
- If treatment is not done properly, such as using a pillow that is too high or too low, sleeping in the same position repeatedly, or not stretching the muscles, it can become chronic pain that affects sleep and daily life.
How to fix a neck pain from sleeping on a bad pillow?
Neck pain from sleeping on a bad pillow can start your day off with a painful start and interfere with your daily activities. Knowing some simple remedies can help reduce pain and speed recovery.
Adjust your sleeping position and change your pillow to one that fits your body.
Choose a pillow that provides proper neck and head support, neither too high nor too low. Sleeping on a flexible pillow designed to fit your body will keep your neck at a safe angle for sleeping. This will help prevent neck muscles from tightening and reduce the chance of recurring pain.
Apply hot and cold compresses to the sore neck area.
Cold compresses help reduce inflammation and relieve pain by inhibiting the release of pain-causing substances. They are often used within 0-24 hours of the onset of neck pain.
Heat compresses help relax muscles and increase blood flow, as well as reduce tension and stiffness in the neck and shoulders. They are usually applied after 24 hours.
Avoid vigorous massage of the neck area.
Vigorous neck massage can worsen muscle strains or tendonitis. Always rotate or move your neck slowly to loosen the muscles, and always do so with care. This allows the muscles to recover, reduces accumulated pain, and prevents joint stiffness.
If the pain persists for more than 3 days, you should see a doctor or physical therapist.
If symptoms do not improve within 3 days, consult a specialist for proper care.
How to choose a pillow to reduce neck strain
Choosing the right pillow for your body is crucial to preventing neck strain. The right pillow not only helps you sleep comfortably, but it can also prevent long-term neck pain.
The pillow should be the right height for your sleeping position.
For those who sleep on their backs, the pillow should support the head in line with the cervical spine. For those who sleep on their sides, the pillow should be thick enough to fill the space between the head and shoulders, preventing the neck from tilting and preventing muscle tension. When choosing a pillow for your sleeping position, use the principle of which sleeping position is easiest for you to fall asleep in, in order to get a pillow that is the right height for your preferred sleeping position.
Flexible materials
Choose a pillow made from flexible materials, such as one that can adjust to the shape of your head and neck, or one that is not too hard. Using materials that support pressure well will help reduce muscle tension and prevent pain.
Suitable for individual body shape
Each person's preferences and body shape are different. Choosing a pillow designed to fit the shape of your head and neck will help you find the pillow that best meets your needs, helping you sleep soundly and effectively reducing neck pain. For example, use the BestFIT pillow selection program from mr.big.
Choosing the right pillow, along with adjusting your sleeping position correctly, will help you wake up without feeling sore, improve the quality of your sleep, and reduce the chances of future sleep apnea.
If you're looking for a pillow to help reduce neck pain caused by sleeping on a loose pillow, we recommend the Mr. Big Health Pillow . This pillow perfectly meets your body's needs for a deep, comfortable sleep and provides relaxation upon waking up.
You can purchase at any Mr. Big branch and consult with a Sleep Coach, a sleep expert, who will provide advice on finding the right pillow for you. Or you can order directly through the website.
Reference information
- What to do if you have a stiff neck? Retrieved September 29, 2025, from https://pt.mahidol.ac.th/ptcenter/knowledge-article/neck-_pain_from_lying_on_pillow/
- Jiao, R., Xiao, W., Wang, M., Yu, S., & Li, H. (2025). The impact of pillow height on neck muscle activity: a pilot study. Sleep and Breathing, 29(1), 40.
- Sacco, I.C., Pereira, IL, Dinato, R.C., Silva, V.C., Friso, B., & Viterbo, S.F. (2015). The effect of pillow height on muscle activity of the neck and mid-upper back and patient perception of comfort. Journal of Manipulative and Physiological Therapeutics, 38(6), 375-381.
