Is sleeping without a pillow good or bad for your spine?

Many people wonder whether sleeping without a pillow is beneficial or harmful for their spine. While it largely depends on individual sleeping positions and comfort. Here are a few pros and cons that should be weighed before you make the decision.

· : Sleeping without a pillow can help maintain a more natural posture, especially for those who tend to sleep on their stomach. A thick pillow can strain the neck by tilting it upwards, whereas sleeping flat keeps the spine in a neutral position and there is no pain or pressure on the spine.
· : Using a pillow that is too high can misalign the cervical spine, causing stiffness and discomfort. Eliminating the pillow may help reduce pressure on the neck and relieve tension, commonly in people with neck pain.
· : Without a pillow, the body learns to adapt to a natural sleeping posture. This can benefit those who experience chronic neck pain due to poor sleep positioning.

· : Side sleepers may experience strain without a pillow, as their head requires support to remain aligned with the spine. A lack of support can cause stiffness or soreness in the neck and shoulders. Hence, one will wake up with intense neck and shoulder pain.
· According to reports, stomach sleepers benefit from going pillow-free, back and side sleepers will need some level of support to maintain proper spinal alignment. It is better to speak to the expert and use or avoid the pillow accordingly. However, too much elevation due to the pillow is not good for the spine. Let the expert decide what is the best option for you and you should follow the instructions accordingly.
Start by using a thinner pillow before completely going pillow-free. This helps your neck and spine adjust to the new position. Use a firm supportive mattress to maintain proper spinal alignment without the need for a pillow. If your neck feels unsupported after not using the pillow, try placing a small rolled towel under your neck for slight elevation and gradual adaptation. If sleeping without a pillow causes persistent discomfort or pain, consider using a low-loft pillow or consulting an expert who will guide you regarding this. It is better to ensure your comfort and seek expert advice regarding going pillow-free.
Dr Ayush Sharma - Orthopaedic Spine Surgeon, Dr B R Ambedkar Memorial Hospital, Byculla, Mumbai