INSIGHTS BY DR. SAMIR PILANKAR, ROBOTIC KNEE & ORTHOPAEDIC SURGEON
Most people assume that back pain comes from a bad mattress—but almost 40% of
neck, shoulder, and upper-back problems arise from using the wrong pillow.
According to leading orthopaedic surgeon Dr. Samir Pilankar, a pillow is not just a
comfort accessory; it is a vital orthopaedic tool that supports the cervical spine for 6–8
hours every night. A poor pillow can strain ligaments, over-stretch neck muscles, pinch
nerves, and trigger headaches, tingling, and stiffness.
Dr. Samir Pilankar is a reputed joint replacement surgeon with 25 years of experience
& is rated among the best in Mumbai. He is specialist in mini-incision technique in
robotic joint replacement surgery and arthroscopy resulting in faster recovery. After
extensive training in renowned hospitals in Switzerland, Spain & Germany, he has
successfully performed over 4000 Arthroscopy & Joint replacement surgeries. He was
awarded with the prestigious Abdul Kalam Award, Times Icon award 2022, Times
trendsetter award 2025 and featured in India Today’s top orthopaedic surgeons 2025.
Dr. Pilankar has recently written a best-selling book on preventive orthopaedics –
“Better Posture, Better Life” available on Amazon.

In this article Dr. Pilankar mentions top 10 evidence-based tips for selecting the
perfect pillow.

1. Choose a Pillow That Keeps the Neck in Neutral Alignment
The most important rule:
Your pillow must keep your head, neck, and spine in a straight line.
– If the pillow is too high → Neck bends forward → Causes stiffness and muscle
tightness
– If the pillow is too low → Neck bends backward → Leads to nerve compression
and headaches
A neutral posture reduces cervical strain and ensures restful sleep.

2. Pick the Right Height (Loft) Based on Sleeping Position

Dr. Pilankar recommends choosing pillow height based on your primary sleeping
posture:
– Side sleepers → Medium to high loft to fill the gap between shoulder and ear
– Back sleepers → Medium loft
– Stomach sleepers → Thin, low pillow or no pillow to avoid neck hyperextension
This prevents awkward bending of the cervical spine.

3. Memory Foam Pillows Offer Excellent Cervical Support
Memory foam moulds perfectly to the neck’s contours, distributing pressure evenly.
Benefits include:
– Maintains alignment
– Reduces muscle tightness
– Prevents mid-night tossing
– Minimizes morning cramps
Dr. Pilankar frequently recommends contoured memory foam pillows to patients with
cervical spondylosis, post-operative neck pain, and chronic stiffness.

4. Choose Cervical Contour Pillows for Neck Problems
A contoured pillow has:
– A deeper curve for the neck
– Raised edges
– Lower center for the back of the head
It maintains the neck’s natural curve (lordosis), relieving pressure on discs and
joints—particularly useful for professionals who spend long hours on computers or
screens.

5. Avoid Overly Soft or Overly Hard Pillows
Extremely soft pillows collapse under the weight of the head, causing neck strain.
Overly hard pillows can aggravate pressure points.

A medium-firm pillow offers optimal support without discomfort.

6. Pick the Material Based on Personal Needs
Dr. Pilankar highlights the following common pillow materials:
Memory Foam
Best for contouring and cervical support.
Latex
Cooler, more breathable, and long-lasting. Ideal for people who prefer firmness.
Feather/Down
Comfortable but loses shape quickly; not recommended for chronic neck pain.
Microfiber
Budget-friendly but offers limited structural support.

7. Replace Pillows Regularly
Most people keep pillows for too long.
Dr. Pilankar advises replacing pillows every 18–24 months, or sooner if:
– The pillow has lumps
– The loft has reduced
– It no longer supports neck alignment
– You wake up with neck stiffness
An old pillow is often a hidden cause of chronic discomfort.

WHY MEMORY FOAM PILLOWS ARE IDEAL FOR NECK PAIN
Dr. Samir Pilankar explains that memory foam pillows are particularly helpful for
patients with chronic neck pain. Their viscoelastic structure allows the pillow to adapt
precisely to the cervical curvature, filling gaps that ordinary pillows leave unsupported.

This reduces strain on the intervertebral discs and relieves tension in neck muscles,
especially in people who work long hours on laptops or mobiles.
Memory foam’s ability to distribute pressure evenly prevents one-sided stress, which is
a common cause of early morning stiffness. Modern memory foam pillows also
incorporate gel layers and ventilation channels to remain cool through the night.
For individuals with cervical spondylosis, disc bulges, nerve compression, or post-
operative neck issues, memory foam pillows provide consistent support and minimize
micro-movements, leading to better healing and improved sleep quality.