As the weather remains cool here in Oregon, we may find it a little harder to get out of bed and may even start wanting to spend more time tucked in. With that in mind, it’s important to make sure our pillows and mattresses are supporting a healthy spine. Research from the Spine Journal, American Chiropractic Association (ACA), and Mayo Clinic highlights how the right sleep setup can improve spinal alignment, reduce pain, and enhance overall sleep quality.
When it comes to pillows, the goal is to maintain neutral spinal alignment by supporting the natural curve of the neck. Back sleepers tend to do best with a medium-loft memory foam or cervical contour pillow, while side sleepers need a firmer, higher-loft option to keep the head level with the spine. Stomach sleepers should opt for a thin, soft pillow or none at all to prevent unnecessary strain on the neck. Memory foam and latex pillows generally provide the best contouring support, helping to keep the spine in a healthy position throughout the night.
Mattress selection is just as important. Studies in the Journal of Clinical Sleep Medicine and Mayo Clinic suggest that a medium-firm mattress is the best choice for most people, offering enough support to maintain spinal alignment without creating pressure points. Hybrid or memory foam mattresses conform to the body while keeping the spine stable, while latex mattresses are known for their durability and natural support. Innerspring mattresses with zoned support can also be a good option for distributing weight evenly and preventing sagging.
A few key things to remember: pillow height plays a crucial role in spinal alignment, mediumfirm mattresses tend to provide the best balance of comfort and support, and both should be replaced regularly—pillows every one to two years and mattresses every seven to ten years. Investing in the right sleep setup can prevent pain and improve overall sleep quality. If discomfort persists, consulting a chiropractor or physical therapist can help determine the best sleep solutions for your specific needs.
Dr. David Higginson, DC, brings nearly two decades of chiropractic experience, specializing in diversified spinal and extremity manipulation. His expertise includes sports chiropractic, pediatric and pregnancy care, and advanced soft tissue techniques, allowing him to tailor evidence-based treatments to meet the unique needs of each patient. Having served as an Attending Physician at the University of Western States and now practicing with NPWC, Dr. David is committed to promoting wellness through personalized care and collaborative strategies. Outside of work, he enjoys spending time with his family, watching and playing sports, and taking his pug on walks.
Dr. David Higginson, DC
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