Sleeping without a pillow can be good or bad for neck pain, depending on the sleeping position and individual neck alignment.
When Sleeping Without a Pillow Can Help With Your Neck Pain
- Stomach Sleepers – Since stomach sleeping already puts strain on the neck, using a thick pillow can push the head further backward, making the strain worse. Sleeping without a pillow (or using a very thin one) can help keep the spine more neutral.
- Proper Spinal Alignment – If the pillow being used is too high or too firm, it can push the neck out of its natural curve, leading to more pain. In this case, removing the pillow or switching to a lower-profile pillow might help.
When is a Pillow Necessary for Neck Support?
- Back & Side Sleepers – Sleeping without a pillow while on the back or side often reduces neck support, leading to more stiffness and discomfort in the morning. Without a pillow, the neck can fall into an unnatural position, increasing strain on the muscles and spine.
- People with Chronic Neck Pain or Previous Injuries – Proper support is important in order to keep the neck in a neutral position and prevent further irritation.
Best Pillow Alternative if You Are Sleeping Without One
For people wanting to try sleeping without a pillow but still need support, a rolled-up towel under the neck can provide gentle support while avoiding excessive elevation.
Sleeping without a pillow might help stomach sleepers reduce neck strain. Back and side sleepers usually need a supportive pillow to keep the neck aligned with the spine and a proper pillow choice is more important than eliminating it entirely—a cervical or contour pillow can help maintain neck alignment.
For persistent neck pain, focusing on spinal alignment, sleep position, and mattress quality can make a bigger difference than simply removing the pillow.
