Best Sleeping Positions for Neck & Shoulder Pain in 2025 (Expert-Backed Guide)

Neck and shoulder pain can make every part of your day harder. From the way you sit at work to how you move at the gym, even small motions feel heavier when you wake up stiff and sore. But here’s something experts agree on: the way you sleep plays a huge role in how your body feels in the morning.

Your pillow matters, yes, but so does your position. Sleep posture can either ease tension or create new pressure points that lead to chronic pain. To break the cycle, you don’t just need a “better pillow.” You need the right combination of pillow and sleeping position that keeps your spine in perfect alignment.

So, what’s the best sleeping position for neck and shoulder pain? Let’s look at what doctors, physical therapists, and sleep experts recommend.

1. Side Sleeping with Proper Support

Experts agree: side sleeping is one of the healthiest positions if done right. It keeps your spine in a straight line, reducing strain on both the neck and shoulders. The problem? Most side sleepers use pillows that are too flat or too soft.

👉 What to do:

• Choose a high-loft pillow (5”+) that fills the gap between your head and mattress.
   
• Use a contour pillow designed for shoulder width, like the coBIO Contour Pillow, which has dual height edges and a wave-shaped design for support.
   
• Keep your bottom shoulder slightly forward, not tucked under your body, to avoid compression.

2. Back Sleeping with Neck Alignment

Back sleeping allows the spine to rest naturally, but the wrong pillow can push the head forward, creating neck tension. The solution? A contour pillow that supports the neck curve while keeping the head stable.

👉 What to do:

• Use a medium-loft pillow (3–5”) that supports the neck dip.
   
• The CBD Pillow is ideal here, it combines memory foam comfort with CBD infusion for natural relaxation, easing tension as you sleep.
   
• Avoid thick pillows or stacking multiple pillows, which lift the head too high.

3. The “Half Side, Half Back” Position

Also known as the 3/4 position, this posture is a hybrid that reduces direct shoulder pressure while keeping the neck supported. It’s especially helpful for people who toss between side and back.

👉 What to do:

• Place a contour pillow like the coBIO Contour Pillow under your head and neck.
   
• Put a pillow between your knees to keep hips aligned.
   
• Tuck a small pillow or rolled blanket behind your back for extra stability.

4. Positions to Avoid

• Stomach Sleeping: It twists the neck sideways for hours, straining the cervical spine. It also puts direct weight on the shoulders.
   
• Arm-Under-Pillow Sleeping: Common for side sleepers, but it compresses nerves and muscles in the shoulder, leading to tingling or numbness.
   

👉 If you struggle to quit stomach sleeping, try a body pillow to train your body into a side position.

Comparison Table: Sleeping Positions for Neck & Shoulder Pain

Best Pillow Picks for Neck & Shoulder Pain

 coBIO Contour Pillow

• Dual-height design for side & back sleepers
   
• Wave-shaped contour to cradle the head & neck
   
• Cooling bamboo cover (breathable & hypoallergenic)
   
• 100-night trial for risk-free testing
   

👉 Read our guide on How to Choose a Pillow

👉 Shop the coBIO Contour Pillow

 CBD Pillow

• Medium loft, perfect for back sleepers or combo sleepers
   
• Infused with CBD microcapsules for relaxation and tension relief
   
• High-density memory foam that resists flattening
   
• Removable, washable cover for hygiene
   

👉 Read: Best Pillows for Neck Pain and Side Sleepers in 2025 – Buyer’s Guide

👉 Shop the CBD Pillow

Tempur-Pedic TEMPUR-Neck Pillow

• Orthopedic support for spinal alignment
• Firm, pressure-relieving memory foam
• Ergonomic curve ideal for back & side sleepers 
• Durable and shape-retaining design

EPABO Memory Foam Orthopedic Pillow

•  Contoured shape for superior neck support
• Breathable hypoallergenic case
• Great for side, back & stomach sleepers
• Affordable and clinically recommended
   

Brooklinen Down Pillow

• Plush, soft comfort for stomach sleepers
• Dual-core construction with firm & plush options
• Hypoallergenic down alternative
• Machine washable & long-lasting quality
   

Coop Home Goods Adjustable Pillow

• Fully adjustable memory foam fill
• Customizable loft for any sleep position
• CertiPUR-US certified & hypoallergenic
• 100-night sleep trial
   

FAQ: Sleeping Positions & Neck Pain

1. What’s the single best position for neck pain?

Side sleeping with a high-loft contour pillow is often the best choice, it keeps the neck aligned and relieves shoulder pressure.

2. Can the CBD Pillow help with shoulder pain?

Yes. Its medium loft and memory foam construction relieve neck strain, while the CBD infusion helps relax muscles overnight.

3. Why do I wake up sore even when I sleep on my side?

Your pillow may be too low, causing your shoulder to take too much weight. Try a high-loft contour pillow like coBIO.

4. Is it okay to keep sleeping on my stomach?

Experts advise against it, but if you must, use the thinnest pillow possible and place one under your hips for spinal support.

5. How long does it take to notice improvements with a new pillow and position?

Usually within 1–2 weeks, though your body may need a few nights to adjust to new support.

Final Thoughts: Small Changes, Big Relief

Your sleep position isn’t just a habit, it’s medicine. With the right posture and the right pillow, you can reduce pain, sleep deeper, and wake up stronger.

If you’re a side sleeper who needs the structured support of the coBIO Contour Pillow, or a back sleeper who wants the comfort and relaxation of the CBD Pillow, one thing is certain: your neck and shoulders deserve more than guesswork.