Your ideal pillow is one that contours to the natural curvature of your neck. A pillow is intended to keep your head and neck elevated in a neutral position to ensure proper spine alignment while you sleep. A pillow that is too high or too low can cause back pain and neck pain.

Is a lower or higher pillow better?

The pillow for your head should support the natural curve of your neck and be comfortable. A pillow that's too high can put your neck into a position that causes muscle strain on your back, neck, and shoulders. Choose a pillow that will keep the neck aligned with the chest and lower back.

Should your pillows be high?

Body size and preference are likely to influence pillow size, but usually the pillow should maintain a height of 4 to 6 inches to support the head and neck (and shoulders when lying on the back).