Pillows serve to keep the upper body in alignment during sleep, relieving pressure and counterbalancing the points in the body.
The pillow should adjust to fit one's unique shape, curves, and sleeping position and alleviate any pressure points.
Without a pillow to support the head, side and back sleepers may experience neck pain, stiffness or soreness in the lumbar or cervical spine.
Referred neck pain from not using a pillow may also contribute to tension headaches. Even when stomach sleepers don't use a pillow, neck pain isn't necessarily unavoidable.
Specifically, sleeping on the side or back is considered more beneficial than sleeping on the stomach. In either of these sleep positions, it's easier to keep your spine supported and balanced, which relieves pressure on the spine and enables your muscles to relax and recover.
It is best to sleep with one pillow to support your head and neck. Stacking two pillows under your head can lead to improper spinal alignment and neck pain.
However, you can sleep with a second pillow or body pillow to support your body and maintain sleep posture.
Typically, you will need a higher loft pillow when you sleep more on your side compared to on your back. The width of your shoulders and your weight can help you determine the pillow loft you should be looking for. The wider your shoulders, the higher your pillow should be.