Back Sleeper Neck Relief

Lie on your back with your current pillow. Does your head feel significantly elevated or flexed forward? Take a picture to compare later.

“If you have too much of a thick pillow obviously you're probably not sleeping with two pillows if you are get rid of one if it's too thick then your head's going to be too extended then your head's going to be too flexed”

If using two pillows, remove one and reassess. If already using one pillow proceed to the next step. Take another picture.

“If you're probably not sleeping with two pillows if you are get rid of one”

Consider purchasing a thinner pillow to allow your head to rest closer to the mattress. Use this for a week and track your comfort.

“you may need to get a thinner pillow so your head's closer to the mattress”

Research and consider purchasing a cervical pillow designed to support the natural curvature of the neck. While their long term efficacy is uncertain, they can work for some people. Use this for a week and track your comfort.

“or even look at cervical pillows Katie have you ever seen benefit from using cervical pillows at night yes are they something you continue to use no no so you might just need to find a thinner normal pillow or you can buy one of these cervical pillows I've actually never seen anyone use them for long term”

Reflect on your experience with different pillow types and identify the best option for you.

If neck pain persists, consult with a healthcare professional for further evaluation and treatment.