Are you waking up to a stiff neck and aching shoulders? Find relief.
Quick answer: If you wake up with neck or shoulder pain, start by checking your pillow height, pillow placement, and sleep posture. Your pillow should support your head and neck in a neutral position, with the bottom of the pillow touching your shoulders.
Waking up with a stiff neck or sore shoulders can happen when your head, neck, and spine are not aligned while you sleep. A pillow that is too high, too flat, or placed too far from your shoulders can add strain to your neck and shoulder muscles overnight.
Use these simple checks to help improve comfort and reduce morning neck and shoulder discomfort.
1. Check your pillow placement
For better head and neck support, place your pillow so the bottom edge touches your shoulders.
Keep the top of your pillow at least 1 to 2 inches from the head of the bed. At any Sleep Number® setting, the edges of the bed may feel slightly firmer than the middle of your side of the bed. This can be more noticeable at lower Sleep Number® settings and may affect head and neck alignment.
2. Support good posture during the day
Daily posture can affect how your neck and shoulders feel at night. If you spend a lot of time at a desk or looking at a screen, take short breaks to stretch and reset your posture. Small changes during the day can help reduce tension before bedtime.
3. Choose a pillow that fits how you sleep
Your pillow plays an important role in keeping your head, neck, and spine aligned. The right pillow should match your sleep position, preferred feel, and the amount of support you need.
If you can, we recommend visiting a Sleep Number® store. Our Sleep Professionals can help you find a pillow with the right firmness, fill, and fit. You can also try different pillows while lying on a Sleep Number® mattress.
Can’t visit a store? Take our online PillowFit® Quiz for pillow recommendations based on how you sleep, the fill you prefer, and more.
Frequently asked questions
Why do I wake up with neck and shoulder pain?
Neck and shoulder pain can happen when your pillow does not keep your head, neck, and spine aligned. Pillow height, pillow placement, and daily posture can all play a role.
Where should my pillow sit while I sleep?
Place the bottom of your pillow against your shoulders. Keep the top of your pillow about 1 to 2 inches from the head of the bed to help support better alignment.
How do I choose the right pillow?
Choose a pillow that supports your sleep position and keeps your neck in a neutral position. A Sleep Professional can help you compare pillow firmness, fill, and fit in store, or you can use the online PillowFit® Quiz for personalized recommendations.