If you have hypermobility, pillow struggle is a real thing

EDS Hypermobility Lifestyle & Wellbeing

by Jeannie Di Bon, July 9th, 2024

Estimated reading time: 6 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 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.

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 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.

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

11 Comments

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traci dean - 13th June 2023

I have a Mediflow water pillow that has been the best pillow for me for the last two years. I would go through pillows every other month trying to find one but my dr recommended this (I found it at a chiropractor office though). I love it. Would be interested in adding a buckwheat one to travel with though cuz my water pillow is HEAVY lol

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    Jeannie Di Bon - 20th June 2023

    Hope you like the buckwheat pillow.

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Anonymous - 12th May 2023

I use an expensive foam pillow for my head which I cut a hole in the middle of with a knife, so my ear doesn’t get so painful when I lie on it. Without this hole I would have excruciating pain in the outer cartliege of my ear every night. Why? I have no idea. Just part of my inexplicable body weirdness. At the same time I use a V pillow to support my hips and legs but I also have to have two Squish mallows to support my chest (so I don’t roll forwards and to hold up my arm so my shoulder doesn’t hurt) and another for my foot so my ankle isn’t flopping downwards off the V pillow. I am not diagnosed with hEDS and probably never will be because NHS. But this massive palaver with pillows and support and pain every night due to my joints feeling like they’re slipping out of place and straining to stay together convinces me (amongst other things) I have it.

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    Jeannie Di Bon - 17th May 2023

    Thank you for sharing your experience. Yes pillows are an essential part of the toolkit.

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Enjolique Zimmerman - 30th July 2022

Do you recommend the full size buckwheat pillow or the neck roll?

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    Jeannie Di Bon - 4th August 2022

    A full size pillow is the one I use.

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Robin Porter - 22nd December 2021

Something I found on migraine boards was a water pillow. I’d never heard of it. I bought one and I love it! It’s memory foam on top of a bladder that you can custom fill. It gives me the support I need as a side sleeper. Highly recommended! The one I have is made by Mediflow. I got it on Amazon.

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Lisa - 14th September 2021

I have been struggling with pillows too and it’s so difficult for me to find one that is comfortable. I have been thinking about trying a buckwheat pillow but of course, I never know which one to try. Thanks for posting this!

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Lisa - 14th September 2021

I have been struggling with pillows too and it’s so difficult for me to find one that is comfortable for me. I have been thinking about trying a buckwheat pillow but of course, I never know which one to try. Thanks for posting this!

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Aimee Jacobs-paton - 6th September 2021

Thank you for posting about pillow!! It’s something I always struggle with. I have quite a collection at home 😂
I have been considering a buckwheat pillow amd I know you don’t endorse it, but is there a brand you would recommend as I have seen a lot and I don’t know which one to buy?

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    Jeannie Di Bon - 8th September 2021

    Thank you for your reply. I got my pillow from Amazon. I was going to share the link but it’s not available anymore. I know people have tried various brands. I would go for one that is sealed rather than a zip as I hear the buckwheat can come out.