Physiotherapist guide to choosing the right pillow for sleep

Dr. Chris McCarthy, an associate professor at the Manchester School of Physiotherapy, provides guidance on selecting the ideal pillow based on individual sleeping positions to prevent neck and spinal pain.

McCarthy identifies three primary sleeping categories: side, back, and front. He strongly advises against sleeping on one's front, noting that the prolonged neck rotation can irritate muscles and ligaments.

For back sleepers, the recommended pillow thickness should account for the natural curvature or flexion at the top of the spine, which often increases with age. Side sleepers should choose pillow thickness based on shoulder width and mattress firmness, as the depth to which a person sinks into a mattress significantly impacts the necessary pillow height.