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How To Use A Neck Roll Pillow. 3 Best Ways

By understanding your daily habits, you can learn how to use a neck roll pillow optimally. You must identify the several types of neck roll pillows to use them correctly. But in general, what these nifty things do is help prevent painful muscles. 

Knowing how to use a neck roll pillow will ensure proper and comfortable resting posture consistently. Remember that these pillows will only improve sleep and prevent discomfort if you know how to use them correctly. Do your research to find your perfect match. 


Uses For Neck Roll Pillow: Comfortable Sleep And More

When we first think of a neck roll pillow, we immediately think of it as something to provide comfort from neck pain relief. Neck pain is quite common among everyone because we don’t practice healthy resting postures naturally. Therefore, our spine rarely gets in ideal neutral positions. 

Compared to the rectangular pillow, neck roll pillows can provide comfort and support, not limited to sleep. Therefore, it becomes interchangeable with other pillows and has the same overall design to bolster pillows and yoga bolsters. Below are a neck roll pillow’s uses and how it can provide you the best sleep, and more.


Comfortable sleep

A neck roll pillow makes up for the lackings of a traditional pillow we have on our beds. Upon comparison, you’ll notice how it’s significantly smaller. Therefore, it can target the spots that can be uncomfortable when sleeping on your back or if you have a smaller stature. 

But besides back sleepers, even side sleepers can benefit from a neck roll pillow because it can support your body’s top side. It will prevent you from rolling onto your stomach, but you can also just add the neck roll pillow on top of the pillow you use or underneath it for additional support. People who watch the television or read books in bed before sleeping can skip body pain by having this extra loft. 


Correcting posture

Besides your posture in bed, a neck roll pillow can also elevate other parts of your body, similar to how you’ll use an orthopedic pillow. The cylindrical shape is not only beneficial for your head and neck. You can also elevate your knees or other body parts to correct uncomfortable postures. 

If you are doing activities outside the bed, you can use a neck roll pillow to support your body parts. This is why some people use this pillow as an armrest while seated. And if you forgot a yoga bolster, a neck roll pillow can be useful under your back, neck, or knees while doing yoga. 



We often overlook our comfort while traveling, thinking that it will be a permanent position anyway. However, the small size of a neck roll pillow makes it a convenient travel pillow. Use it as a headrest or as another cushioned support for a long ride anywhere. 


Best Sleeping Position For Neck Pain

The invention of the neck roll pillow is proven useful because it helps us achieve our cervical spine’s natural shape. This makes sleep more comfortable, and we can also alleviate the discomfort and pain of our necks. And because of its shape and size, the neck roll pillow’s usefulness is not limited to sleeping. 

If you always have neck pain problems, you want to ensure that you always sleep in the ideal position. Avoid lying in your stomach because this doesn’t keep your spine straight, but instead, sleep on your back or side. Below are more tips to help prevent or alleviate neck pain while supporting your cervical spine. 


Sleeping on your back or side correctly

The best solution for back sleepers is adding a neck roll pillow to your neck and a flat one for your head. This combination will support your neck without uncomfortably propping it up. On the other hand, side sleepers have to use a slightly different approach. 

You’re aiming to keep your spine straight, and this is only achievable if you have a contoured pillow. Choose something that is higher under the neck compared to the head. But at the same time, your head should be well-supported that it doesn’t sink down and ruin the posture. 


Tips For Neck Pain Relief

If a neck roll pillow and proper sleeping posture still don’t solve your neck pain, consider checking your habits. You want a neutral spine posture while standing and sitting and always allocate time throughout the day to stretch your neck. You also want to avoid carrying heavy loads on your shoulders to prevent straining your neck. 



Neck pain doesn’t have to be a new normal, especially if it’s easy to solve during sleep. You can learn how to use a neck roll pillow as support while sleeping on your back or side and save yourself the discomfort from various areas in your body. More so, you can use this small and cylindrical pillow to correct your posture in bed, while sitting, doing yoga, or traveling. 

Never overlook the importance of posture, even during times in neutral positions. Remember that these seemingly small habits will eventually contribute to pain and discomfort in the long run. Having additional support to elevate specific body parts can maintain ideal posture. 

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How To Use Lumbar Pillow

How To Use Lumbar Pillow. Best Overall Guide

If you want to know how to use lumbar pillow correctly, you must consider your sleeping position. Remember that lumbar pillows are essential for keeping your spine in a neutral position. However, using it will vary for every sleeping position to prevent tension and pain. 

It would help if you also considered making a lumbar pillow yourself. This way, you can modify it according to your body and needs. You can learn more about making the most of your lumbar pillow below. 


How To Use A Lumbar Pillow For Every Sleeping Position

A lumbar pillow is a useful addition when sleeping in every position. This way, you can ensure that your spine is neutral, and you can prevent back pain and other stress in different body regions. However, you should know how to use lumbar pillow according to the way you sleep. 


Back sleepers

Even though sleeping on your back is the most recommended position due to it being the closest to the natural posture, you should still place a lumbar pillow on your lower back. What this pillow does is it will fill the gap between your back and the mattress and support this region. 

Remember that the lumbar region is the place where the spine curves inward when you’re sleeping on your back. It’s one of the reasons why you might be waking up with back pain. It would be best if you also elevated your legs to help with the weight in the hips and add another pillow under your neck where there’s a space between it and the pillow or mattress. 

After placing the lumbar pillow and other additions, you should check if your ears, shoulders, and hips are aligned with each other. Using a pillow too high for the head can strain your neck, shoulder, and back. On the other hand, be sure that your lumbar pillow stays under your lower back throughout the night. 


Side sleepers

Another sleeping position that is supportive of the spine is on your side. Some people can’t sleep on their back, such as pregnant women or those suffering from breathing and acid issues. So how should you use a lumbar pillow if you’re a side sleeper?

Like sleeping on your back, you’ll notice no support between the area above the hip and the mattress. As a result, your spine bends downwards and cause straining and discomfort. Place a lumbar pillow in this region to fill the gap and support your back and use other pillows for the head, neck, shoulders, and legs.

How to achieve this? When sleeping on your side, you might benefit from a contour pillow for your head, neck, and shoulders. It has the curves to support these parts and relieve pressure. You can also add a pillow between the legs to help with the hips’ weight and encourage a neutral spine when sleeping on your side. 


Stomach sleepers

Perhaps one of the most discouraged sleeping positions is on your stomach. This is because your neck turns too far from the back, unnatural for the spine and neutral posture. However, you can still use a lumbar pillow to support healthy sleep. 

Since you flex your lower back when you sleep on your stomach, use the lumbar pillow below your abdomen to keep the spine level. It would also be best if the pillow you use is flat, similar to the one you use for your head. You can flatten a pillow, depending on the material, and use the lumbar pillow, not for the lumbar region but the pelvis area. 


What about combination sleepers?

Not everyone stays in one position throughout the night. If you’re guilty of sleeping in one position only to wake up in another, get the proper lumbar pillow to ensure that your lower back is well-supported. To complement your various switches, you should use a lumbar belt. 

What is a lumbar belt? Think of this as a pillow that surrounds your waist above the hip. Because it wraps around you, you can ensure that all sides of your lower back will be supported even if you change sleeping positions. 


Types Of Lumbar Pillows

It’s essential to experiment with pillows and sleep positions to avoid back pain. Therefore, it will be useful to know about the different types of lumbar pillows for sleep. While they may vary in materials, the most significant difference among them is their shapes. 

The most common lumbar pillows are cylindrical because you can easily slide them under the mattress gap and lower back when you sleep on your side or back. Another lumbar pillow is triangular to support the back, similar to when you use a lumbar pillow while sitting. And finally, there are lumbar belts that you can wrap above the hip, ideal for sleepers that move a lot during sleep. 



Do you frequently wake up with lower back pain? Perhaps it’s time you familiarize yourself with using lumbar pillow according to your sleeping position. For example, both back and side sleepers can fill the gap between their back and the mattress with a lumbar pillow. 

However, those who sleep on their stomach must use the lumbar pillow on the pelvis area instead. Following these guides should help keep the spine neutral and lessen the pressure on the back. It would be best that you also get the appropriate pillow for your upper and lower body. 

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