
Add or remove filling until your neck sits level.
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Neck pain and headaches from a pillow that is too high or too low

Most neck pain at night comes from pillow height. Too high and your neck bends up; too low and it drops down. An adjustable pillow lets you remove filling until your head lines up with your spine, whatever your shoulder width or sleeping position.
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One that keeps your neck level with your spine. An adjustable shredded memory foam pillow lets you set the height for your body, and a contoured cervical pillow supports the curve of the neck.
Most often the pillow is the wrong height, so your neck bends up or down for hours. Stomach sleeping, which twists the neck to one side, is the other common cause.
Back sleepers usually need a lower, flatter pillow. Side sleepers need a higher one that matches the distance from shoulder to ear.