If you have hypermobility, pillow struggle is a real thing

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 and waking up with a sore neck and headache.

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).

The research on pillows?

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.

Here are just some of the pillows available.  You may have your own favorite – please share it in the comments. Our Zebra Club Gift Guide also has a number of different sleeping supports you may find helpful.

• Memory Foam Pillows
  • The benefit of a memory foam pillow is that it conforms to the shape of your head and neck, providing customized support and maintaining spinal alignment. This can help reduce pain and discomfort. Contour memory foam pillows are particularly good as they have a curved design that supports the neck
• Latex Pillows
  • if you are not allergic to latex. These pillows can offer a good balance of support and comfort. They are also durable and maintain their shape well. Natural latex pillows are hypoallergenic and resistant to dust mites, making them a good choice for individuals with allergies.
• 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.
• Adjustable Pillows
  • 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. Pillows with zippered covers allowing easy adjustment of filling are ideal.
• 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.
• Full Body Pillows
  • Particularly good for side sleepers or those who need extra support for their joints, body pillows provide full-body alignment and support. They can help reduce strain on the hips, knees, and shoulders.They can be full length or U-shaped.
• Cooling Gel Pillows
  • These gel pillows help regulate temperature and provide a comfortable sleep environment. This can be particularly beneficial if you tend to overheat at night and during menopause hot flashes.
•  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.

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 are helpful. Here are a couple of tips for 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 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.  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.

What are your favorite pillows? Let me know in the comments!

Works Cited

1. Levine et al (2022) Sleep Disturbance and Common Interventions Used for Sleep Management in Individuals with Hypermobile Ehlers-Danlos Syndrome. Research Poster 2194705, archives-pmr.org
2. Radwan et al (2021) Effect of different pillow designs on promoting sleep comfort, quality, & spinal alignment: A systematic review. European Journal of Integrative Medicine.

Published 14 June 2021 Last Updated 8th July 2024