If you have hypermobility, pillow struggle is a real thing

Estimated reading time: 7 minutesPillow struggle is a thing. Is there the perfect pillow to hypermobile necks that will help prevent neck and shoulder pain? This is the number one non-movement related question I get emails and questions about.

I don’t know about you, but the thought of travelling and sleeping in another bed, with another pillow, can be a major cause of stress.

I have been known to take my own pillows with me if feasible. There is nothing worse than arriving at your holiday destination and finding an unsatisfactory pillow situation, only to wake up with a sore neck and headache.

This is a common topic of conversation in The Zebra Club community, with one member even joking about being able to open a second-hand pillow store with all of the pillows she’s tried. Many of us with EDS and hypermobility often end up feeling like the princess and the pea – we are quite sensitive to our sleeping environment.

We asked on social media and The Zebra Club, and are sharing some tested favorites. The important thing to remember is that we all have different needs and will likely find that what works for someone may not work for us.

The research on pillows?

The majority of individuals with hEDS reported having problems with their sleep not being restful (92.2%). Pillows came up in this research study as being a part of many hypermobile people’s sleep requirements (1).

The most common sleep interventions used by hypermobile participants were maintaining a routine sleep schedule (64.6%),  prescription (41.5%), and over-the-counter medications (35.0%), positioning, pillows, or wedges (20.1%), and room temperature (17.3%) (1).

Head and neck positioning are integral to overall sleep quality. It is reported that poor cervical posture while sleeping places excessive amounts of stress on cervical spine structures. This can increase waking symptoms, including neck and shoulder pain, tension headaches, and muscular stiffness (2).

The research found four parameters for pillow success: height, temperature, material, and shape.

Although Radwan et al did not look specifically at hypermobility in their research, they concluded that “a latex pillow material currently has the greatest evidence in improving sleep comfort and quality, decreasing neck pain, and improving overall function. Additionally, a pillow height between 7 and 11 centimeters was shown to yield the highest comfort ratings, reduce cervical and cranial pressure, reduce cervical muscle activation, and promote optimal spinal alignment.”

It could be worth looking into if you are struggling with pillow support.

Different kinds of pillows

Personally, I’ve tried so many different pillows. I have soft pillows, moulded shaped pillows, orthopaedic v-shape pillows, and my latest is a buckwheat pillow. I think I’ve found a winner!

I’m not selling or endorsing buckwheat pillows, but I thought this might be useful info to share. A fellow zebra and client of mine was given a tip from another zebra about buckwheat pillows. I’d never heard of them but decided to give it a go. I’m a few years in and have zero morning neck pain.

I realised the difference. The buckwheat is more solid and yet adaptable, it moulds to your head creating 360-degree support. It allows the release of neck muscles into this support and the weight of the head to relax. I now understand that even at sleep, I was guarding my very mobile neck and not allowing the muscles to relax. When I woke every morning, my neck would feel understandably stiff and uncomfortable. This pillow seems to have helped with this.

But there are lots of different pillows available – we are all so individual that the buckwheat might not work for you. I’ve taken a look at some different styles of pillows, which you can read about below. When it comes to choosing pillows for individuals with hypermobility, the key considerations are support, alignment, and pressure relief.

When selecting a pillow, it’s essential to consider your preferred sleeping position (side, back, or stomach) as well as any specific pain points or areas that need extra support. Trying out different types of pillows and adjusting them as needed can help you find the best option for your needs.

We asked on social media, and 68% of our hypermobile followers were side sleepers!

Here are just some of the pillows recommended by members of The Zebra Club and followers on social media

You may have your own favorite – please share it in the comments. We included some links to provide examples, and have no affiliation with any of these brands. We do reccomend shopping around if needed!

• Buckwheat Pillows 
  • I described them above, and many members love these. Others commented that they can be too hard. One member also suggested making your own by filling a zip-up pillowcase.
• Cushion Lab Deep Sleep Pillow
  • One member said, “It’s a foam-type pillow that has support but is soft on top to not hurt my TMD jaw”. This one is made of nylon and spandex cover with a patented “visco elastic memory foam” at the core.
• Down feather or down alternative 
  • This type of pillow received many recommendations, with members saying you can shape them to how you need them.
• Contour Memory Foam 
  • These contoured pillows support the neck and are good for side or back sleepers and have many recommendations. One member said, “This one is ideal for my neck and I will never go back 😆!”
• Cube Pillows 
  • One member said, ” I’m on my third or fourth one of these. I’m a side sleeper, and when I tried this rectangular shape, I was like “Where have you been all my life?”
• Water Pillows
  • Water pillows allow you to adjust the firmness and support by adding or removing water. This can help in finding the perfect level of support for your neck and head. Look for water pillows with a layer of memory foam for added comfort.
• Coop Eden Adjustable Pillow
  • Adjustable pillows often have removable inserts or shredded foam that can be added or removed to customize the height and firmness. This can be particularly useful for people with hypermobility who may need to change their pillow’s support over time. One follower on social media said “Coop Home Goods Eden changed my life!”
• Cervical Pillows
  • These are designed specifically to support the neck and maintain proper spinal alignment. Cervical pillows can help alleviate neck pain and improve sleep quality. These pillows with ergonomic design can support the natural curve of the neck. This one was recommended by a member, but she said she has bought it multiple times because the foam compresses.
• V shaped Pillows
  • These got a number of recommendations as well. These can support the upper back and the neck if side sleeping.
• Squishmallows
  • A recent introduction to me and a favorite of some of The Zebra Club members! Squishmallows come in different sizes and are great for positioning and support. Some find the larger ones are good for side sleeping. We also just saw Jazwares make actual pillows if you don’t want to try and stuff a creature into a pillowcase!

Most affected areas

We tend to think of the head and neck, and shoulders being the most impacted areas by pillows, but when you have hypermobility and maybe suffer subluxations during the night, you may need different pillows for different body parts.

I know many people who use knee pillows and hip pillows to help support them and help them feel comfortable during the night. Knee pillows, for example, can be highly beneficial for individuals with hypermobility, as they help maintain proper alignment of the hips, knees, and spine, reducing strain on joints.

Many people find relief with pregnancy pillows (they are not just for pregnant folks!). These pillows can provide support on both the back and front. The Zebra Club Members have recommended using the U-shaped pillows upside down so you can still use your pillow of choice for your neck but have a full-length leg pillow and back support.

Best pillows for neck and shoulder pain

Choosing the right pillow for neck and shoulder pain is crucial to alleviate discomfort and improve sleep quality.  You may find the pillows mentioned above helpful. Here are a couple of tips for the shoulders.

Orthopedic Pillows are specifically designed to provide therapeutic support for the neck and shoulders, and these pillows help maintain proper spinal alignment.

You may even find that a rolled-up hand towel can help support the neck in addition to your other pillows. I use this in the headache and migraine class on The Zebra Club app for neck support.

Tips for Choosing the Best Pillow for Neck and Shoulder Pain:

• Consider your sleeping position: side sleepers may benefit from thicker pillows to fill the gap between the shoulder and head, while back sleepers need medium loft pillows to support the neck without causing forward tilting.
• Look for adjustability: Pillows that allow you to adjust the fill or height can provide a more personalized fit, helping to reduce shoulder pain.
• Check the material: memory foam, latex, and water pillows often provide better support and pressure relief for shoulder pain compared to traditional down or polyester pillows.
• Ergonomic design: Contour or orthopedic pillows with specific shapes designed to support the neck and shoulders can alleviate pain.

Best pillows for knee pain

• Hourglass-Shaped Knee Pillows
  • These pillows have a contoured shape that fits comfortably between the knees.  They help keep the hips, legs, and spine aligned, reducing pressure on the knees and lower back.
• Bolster Pillows
  • Cylindrical or rectangular, these pillows can be placed under the knees when lying on your back or between the knees when lying on your side.  A yoga bolster could also work.  They provide support and elevation, which can alleviate strain on the lower back and hips.
• Wedge-Shaped Pillows
  • These pillows are triangular and can be used to elevate the legs. Elevating the legs can help reduce swelling and improve circulation, beneficial for hypermobile joints.  It could be a good option for POTs, too.
• Adjustable Knee Pillows
  • These often feature removable layers or adjustable straps to customize thickness and firmness.  Customizable support helps accommodate different sleeping positions and personal comfort preferences.

In this video, I discuss my favorite pillows. What are your favorite pillows? Let me know in the comments!

FAQ

What is the best sleeping position for EDS?

The best sleeping position for EDS will depend on the individual. Try and find a position where you feel comfortable and supported, especially in the head and neck. Additional pillows can provide support in different areas like between the legs, holding or hugging, or against the back.

What kind of bed is best for EDS?

The type of bed that is best will depend on the individual. Some find softer beds or mattress toppers are more comfortable, while others like a more solid bed. If possible it may be worth trying out different levels of firmness in a mattress store or making sure there are trial periods and returns if ordering online. An adjustable firmness bed, while definitely cost-prohibitive, may allow you to find just the right firmness for you.

Does EDS get worse at night?

Symptoms can often feel worse at night.  People may experience increased pain because the muscles are fatigued from trying to stabilize all day.  When we relax at night, it can increase the pain.  At bedtime, there is also reduced distraction activities from the pain and discomfort so we may end up focusing more on pain.  Some people experience subluxations during their sleep and lying in certain sleep positions could make this worse. Autonomic dysfunction can also lead to a disturbed night’s sleep.

Jeannie Di Bon

Jeannie Di Bon is a movement therapist, educator and author specializing in hypermobility, Ehlers-Danlos Syndrome and chronic pain. She is the founder of The Zebra Club app and the creator of the Integral Movement Method.