Does Your Pillow and Bed Matter That Much? A Physical Therapist Weighs In

Meet the Expert: Dr. Glen Rowell, PT, DPT, OCS

Is your pillow keeping you up at night—or worse, causing you pain? As a physical therapist for over 30 years and a Orthopedic Clinical Specialist (OCS) for 20 years, I’ve seen how the right sleep setup can transform both rest and recovery.

Throughout my career, I’ve helped people manage pain, recover from injuries, and improve their quality of life—and proper sleep always plays a vital role in the process. In this post, I’ll share insights on how your bedding choices impact your health and answer the most common questions I hear about pillows and mattresses.

Does the Right Pillow and Mattress Really Matter?

When I first began my career, I didn’t think the specific pillow or mattress you used mattered much. Human beings, after all, are adaptable—we could probably sleep on cave floors or grassy mounds and be fine. But my orthopedic professor at NYU thought differently. She was adamant about choosing the right bed and pillow for different people, ailments, and sleep positions.

It wasn’t until my late twenties, after dealing with a few sports injuries, that I started paying attention to my own sleep setup. I was surprised to find how significantly my mattress and pillow impacted my sleep quality—and even more surprised at how much of a difference it made in pain management and recovery.

Sleep and Orthopedics: The Research

For years, patients have asked me, “What kind of pillow or mattress should I use?” While my own experiences have been insightful, I aim to back up my advice with evidence-based research. Interestingly, there isn’t an overwhelming amount of peer-reviewed research that correlates specific sleep setups (mattress firmness, pillow type) with reduced pain or better sleep outcomes. However, in my practice, certain methods have shown promising results.

Common Questions I Hear Every Day About Bedding

I typically get asked by my patients what pillow they should try for neck pain.

I often suggest trying different pillow types (varying in thickness, firmness, and position) to find a combination that works best. In my practice, I purchased two cervical pillows—those with a hollow center and padded edges designed to support the neck. Surprisingly, only about 20% of patients found them effective for home use. The others didn’t experience significant relief.

What seems to work better for most patients is a pillow that is soft, supportive, and can fill the natural gaps around the neck and head, providing a gentle but effective form of support.

Traditional down pillows might feel comfortable initially but lose their support or flatten out overnight, which can lead to misalignment and discomfort. However, BEDGEAR’s pillows are crafted with advanced fill technologies that are designed to retain their shape all night long. This ensures consistent support that doesn’t flatten, keeping your head and neck in optimal alignment while you sleep.

Additionally, BEDGEAR’s pillows are personalized to fit each sleeper’s unique body type and sleep position, which ensures proper alignment for reduced strain on the neck and shoulders.

Why “Neutral” is the Goal in Spine Support

Physical therapists often use the term "neutral" to describe a resting spinal position where the neck joints are neither stretched nor compressed. Ideally, your pillow should help support this neutral alignment, allowing your spine to "idle" comfortably. This position minimizes stress on the neck and back, creating an optimal environment for restful sleep and recovery.

Final Takeaway: Your Bedding Choices Matter

Choosing the right pillow and mattress isn’t a one-size-fits-all process. Finding the right combination might take time, but it’s worth it. Not only can the right bedding improve your sleep quality, but it can also alleviate pain and enhance recovery, especially if you’re dealing with chronic orthopedic issues.

If you’re not sure where to start, consider consulting with a physical therapist who specializes in sleep ergonomics. Finding the right bedding setup might seem daunting, but investing in your sleep is investing in your health.