3 Best Pillow for Side Sleepers to Reducing Hip, Neck & Shoulder Pain

MAY 14, 2025

436 views , 6 mins read

For those who prefer sleeping on their side, common issues like neck stiffness, shoulder pressure, and restless nights are all too familiar. This sleeping position, while natural and comfortable for many, can often lead to improper spinal alignment if the right support isn't in place.

But don’t worry—an ergonomically designed best sleeping pillows for side sleepers can effortlessly resolve these problems. By providing the essential neck and shoulder support, it helps maintain proper alignment throughout the night, allowing you to wake up refreshed and pain-free.

In this article

1. How to Choose a Side Sleeper Pillow? 2. 3 Best Pillows for Side Sleepers in Australia You Can Try 3. Bonous Tips for Better Side Sleeping 4. FAQs about Pillow for Side Sleepers

How to Choose a Side Sleeper Pillow?

According to the data from the Sleep Foundation, about 70% of people with neck pain have poor sleep quality. Your pillow may be one of the reasons for your sleep problems. Choosing the right side‑sleeper pillow is crucial to maintain proper neck and spinal alignment throughout the night. A pillow’s loft—typically between 10-15 cm—must fill the gap between the shoulder and head without tilting the neck upward or letting it sink too low.

The firmness level should be medium‑firm to firm, which prevents the head from dipping and keeps the ears aligned with the shoulders

Material choices like memory foam, latex, or adjustable shredded fill provide contouring support while minimizing pressure points on the neck and shoulders

Look for pillows with contoured or curved shapes that cradle the neck and support proper curvature, reducing stiffness and pain in the morning

Breathable covers and ventilation channels are also key to temperature regulation, keeping the pillow cool and comfortable throughout the night

3 Best Pillows for Side Sleepers in Australia You Can Try

1. Newentor Memory Foam Pillow for Side Sleepers (Best Overall)

For those seeking adjustability, the Newentor adjustable memory foam pillow allows you to add or remove fill to achieve your desired firmness and loft. Its adaptive memory foam layer could precisely support your head and neck to ensure optimal comfort and pain-free sleep, making it a top choice for many side sleepers.

See What Our Pillows Compare to Others

2. Emma Foam Pillow

The Emma Foam Pillow stands out as the best option for side sleepers due to its adjustable, multi-layered design. The pillow allows sleepers to choose the ideal loft and support level, offering a balanced feel that cradles the head without being too soft or firm. The removable layers give users the flexibility to experiment with different configurations for personalized comfort. For a deeper hug, the Airgocell layer works particularly well on top, making it a top choice for side sleepers in Australia.

Price: $150.00

emma memory foam pillow for side sleepers

Pros

Adjustable loft for a customizable profile and firmness, ensuring optimal comfort.
Breathable open-cell foam enhances airflow, promoting effective temperature regulation.
Provides excellent neck and head conformity, reducing pressure points for improved support.

Cons

Edges are prone to sagging, which may cause discomfort around the neck.
The all-white cover stains easily, requiring frequent maintenance.

3. Koala Pillow

For side sleepers seeking a cool, supportive pillow, the Koala Pillow stands out. It features a reversible design, letting you switch between a softer and a firmer surface to find your ideal comfort level. A key benefit is its ability to stay cool and temperature-neutral throughout the night, despite its body-conforming nature. The pillow's firm edges are particularly beneficial for side sleepers, as they help maintain proper neck and spinal alignment for good posture.

Price: $155

Pros

Customizable Comfort: Flip the pillow to choose between different firmness levels.
Cooling Technology: Features gel-infused memory foam and a breathable polyester/tencel cover for temperature regulation.

Cons

The pillow's height is not adjustable, and it's on the pricier side.

Bonous Tips for Better Side Sleeping

In addition to use a side sleeper pillow, here are bonus tips to enhance your side-sleeping experience and avoid aches, stiffness, or poor alignment:

Place a pillow between your legs/knees
Placing a supportive pillow (10–15 cm thick) between your knees keeps your pelvis level and prevents the top leg from pulling your spine out of alignment

Choose a mattress for side sleepers
Just like pillows, it's also important to choose a medium‑firm mattress—such as a memory foam or hybrid materials—to cushion your hips and shoulders while keeping your spine properly aligned throughout the night

Keep Arms Neutral
Avoid tucking your arms under your head or pillow; instead, rest them in front of you or on the body pillow to reduce shoulder compression.

Incorporate a Body Pillow
Hugging a body pillow adds full-body support, reducing rotational stress on your spine and stabilizing your upper body.

Alternate Sides
To prevent unilateral soreness, switch sides midway through the night or alternate nightly to distribute pressure evenly

FAQs about Pillow for Side Sleepers

1. What are the benefits of side sleeper pillows?

Side sleeper pillows are designed to provide support that keeps the head, neck, and spine aligned during sleep. The benefits include:

Improved Spinal Alignment: Proper support helps reduce strain on the neck and spine, promoting a neutral alignment.
Relief from Neck and Back Pain: A pillow tailored for side sleeping can alleviate discomfort by cushioning the head and filling the gap between the neck and mattress.
Reduces Pressure Points: By offering targeted support for the head and neck, side sleeper pillows help reduce pressure points that can cause stiffness or pain.
Better Breathing: Sleeping on your side helps open the airways, which may reduce snoring or breathing problems during sleep.

2. How often should I change pillows?

Pillows should generally be replaced every 1–2 years, depending on the material and usage. Memory foam and latex pillows may last longer, while down or synthetic pillows tend to lose their shape more quickly. If you notice your pillow has lost its support, is uncomfortable, or shows signs of wear (such as lumps, flatness, or yellowing), it's time for a replacement.

3. What is the best pillow filling for side sleepers?

The best pillow fillings for side sleepers are those that provide both firmness and support while conforming to the shape of the neck and head. Some of the top options include:

Memory Foam: Offers excellent support and molds to the contours of your neck and head, providing customized support.
Latex: Durable and supportive, latex pillows help maintain proper alignment without flattening over time.
Microfiber or Down Alternative: Softer than memory foam or latex, these pillows are ideal for those who prefer a more plush, comfortable feel but still require support.
Buckwheat Hulls: These provide firm support and adjust to your head and neck's shape but may not suit those who prefer a softer pillow.

Choosing a pillow that fits your comfort preferences and provides adequate neck support is key to a restful night's sleep.

Botton Lines

Absolutely! Finding the right side sleeper pillow can make all the difference. If you’re considering an upgrade, the Newentor Adjustable Memory Foam Ergonomics Pillow is an excellent option. Recommended by Australian orthopaedic surgeons and designed with three interior contours to cradle your head, neck, and spine, it helps you find the perfect fit for your sleep style. Sweet dreams await!

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