Finding a comfortable sleeping position with scoliosis isn't always straightforward, especially if you experience back, neck or shoulder discomfort throughout the night.
So, what is the best pillow for scoliosis, and how can the right support help you settle more comfortably at night?
What Should You Look for in a Pillow for Scoliosis?
Before offering suggestions, it’s important to know there's no single pillow height or firmness that suits everyone with scoliosis. Your spinal curve, body shape, mattress and preferred sleeping position can all affect what feels comfortable.
You can instead find the best pillow for scoliosis by looking at what works for your anatomy, as a pillow should support your head and neck without forcing them into an awkward position. A 2021 review of pillow research found that pillow height and shape can affect cervical spine alignment, highlighting why finding comfortable support matters (Pang, Tsang and Fu, 2021).
An adjustable height pillow can be particularly useful when standard pillows don't feel quite right. This way, you can really tailor it to your own needs.
What is the Best Pillow for Scoliosis
The Groove Adjustable Pillow is a practical option for experimenting with different levels of head and neck support.
Its four adjustable layers allow you to change the pillow's height depending on your sleeping position and personal comfort. It’s constructed with memory foam for extra comfort.
Remember, a pillow cannot straighten the spine or correct a scoliosis curve. Instead, the goal is to find comfortable support that doesn't aggravate existing symptoms.
What Is the Best Sleeping Position for Scoliosis?
There's no universal best sleeping position for scoliosis.
Both back and side sleeping can work well, depending on your symptoms and individual preferences. Stomach sleeping, though, isn't recommended.
Rather than forcing yourself into a supposedly perfect posture, choose a position that allows your body to relax. You don’t want to end up with tense muscles and further aches. For more detailed advice, explore our guide on how to sleep with scoliosis.
Back Sleeping With Scoliosis
If you prefer sleeping on your back, choose a head pillow that supports your neck without pushing your chin excessively towards your chest.
Research into pillow height has shown that different heights can change cervical spine alignment and pressure around the head and neck, making pillow positioning worth considering (Ren et al., 2016).
Some people also find that placing a pillow beneath their knees helps their lower back feel more comfortable.
If you want to try a between the legs pillow, consider specialised support. The Groove Combination Pillow is made for the job, and can be adjusted and positioned beneath your knees to support your legs without forcing your lower back into a particular posture.
How Should Side Sleepers With Scoliosis Use Their Pillows?
Finding a comfortable pillow for scoliosis side sleeper setups often means considering more than just your head.
Side sleepers generally need enough pillow height to fill the space between their head and mattress without tilting their neck too much. Also, if your neck tilts, you may wake up with more aches and neck pain.
One small study of side sleepers found that shoulder-related measurements were linked to pillow height and cervical spine alignment, suggesting that the right height can vary between people (Tian et al., 2024).
For extra support, try hugging the Groove Body Pillow to give your arms and upper body a comfortable place to rest. A body pillow gives full-body support, and some users find it relaxing to have something to ‘cuddle’ at night.
You can also place the Combination Pillow between your knees to support your legs and limit uncomfortable twisting through your hips. As always, try out different techniques and choose what feels best for you.
Should You Sleep on the Side of Your Scoliosis Curve?
Expert advice doesn't give one answer on whether everyone should sleep on the convex or concave side of their spinal curve.
As with choosing the best pillow, your ideal scoliosis sleeping position depends on your symptoms, the shape of your curve and what feels comfortable. It’s a very personal matter!
Generally speaking, if one side consistently causes discomfort, try the other. You should also follow any individual positioning advice from your physiotherapist or scoliosis specialist.
Supporting Your Hips and Legs While You Sleep
A pillow for scoliosis back pain may be useful for supporting more than just your head and neck. The effects can also be felt in the hips and legs.
- For back sleepers, placing the Combination Pillow beneath the knees can also provide gentle leg support.
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For side sleepers, positioning it between the knees may help prevent the upper leg from dropping forward and pulling the hips into an uncomfortable position.
Experiment with the amount of support rather than assuming more cushioning is always better. You might find that less is more for your body.
When Should You See a Doctor About Scoliosis Pain?
Speak to your GP, physiotherapist, or scoliosis specialist if pain persists, worsens, or significantly affects your sleep or daily activities. Also assess any new or worsening numbness, tingling, or weakness.
Seek urgent medical attention for severe neurological symptoms, including changes to bladder or bowel control.
Last Words
Finding the right pillow for scoliosis may take a little trial and error, but you can begin the search today to enjoy a more comfortable night's rest.
Explore the Groove Adjustable Pillow, Groove Combination Pillow and Groove Body Pillow to create a supportive sleep setup that works for you.
References
- Pang, J.C.Y., Tsang, S.M.H. and Fu, A.C.L. (2021). The effects of pillow designs on neck pain, waking symptoms, neck disability, sleep quality and spinal alignment in adults: A systematic review and meta-analysis. Clinical Biomechanics, 85, p.105353. doi:10.1016/j.clinbiomech.2021.105353.
- Ren, S., Wong, D.W.-C., Yang, H., Zhou, Y., Lin, J. and Zhang, M. (2016). Effect of pillow height on the biomechanics of the head-neck complex: investigation of the cranio-cervical pressure and cervical spine alignment. PeerJ, 4, p.e2397. doi:10.7717/peerj.2397.
- Tian, S., Yao, C., Wang, Y., Cao, X., Sun, Y., Wang, L. and Fan, Y. (2024). The individualized optimal pillow height and neck support design for side sleepers. Medical & Biological Engineering & Computing. doi:10.1007/s11517-024-03204-x.
