Best Pillows for Degenerative Disc Disease in 2023

Degenerative disc disease (DDD) is a common condition that occurs when the discs in your spine break down over time. This can lead to pain, numbness, and restricted mobility. Finding the right pillow to support your neck and spine is crucial for managing DDD symptoms and getting a good night’s sleep.

In this comprehensive guide, we will discuss how to choose the best pillow for DDD and review the top-rated pillows for 2023.

How Does DDD Affect Your Sleep?

During sleep, the discs in your spine decompress and restore themselves. When you have DDD, this reparative process is disrupted. The main sleep issues associated with DDD include:

• Pain – Pressure on damaged discs can cause neck, back, and radiating pain. This can make it difficult to fall asleep and stay asleep.
• Stiffness – Your muscles have to overwork to support the spine, leading to morning stiffness and discomfort.
• Numbness/Tingling – Pinched nerves from bulging discs can cause numbness or tingling in the arms, hands, legs and feet.
• Reduced Sleep Quality – Between pain and discomfort, many DDD patients struggle to reach restorative deep REM sleep stages.

Choosing a pillow that properly supports the natural curvature of your spine is key for alleviating these sleep issues.

How to Choose the Best Pillow for DDD

When choosing a pillow with DDD, there are a few important factors to consider:

Choose the Right Fill Material

The fill material greatly affects the pillow’s firmness, moldability and responsiveness. Here are the pros and cons of common fill types:

• Memory Foam – Moldable, responsive memory foam cradles the neck. However, it can retain heat, so not ideal for hot sleepers.
• Shredded Memory Foam – More breathable and moldable than solid memory foam. Allows you to remove fill to customize loft.
• Latex – Provides cushioning support and conforms to head shape. Naturally cooling. Has bounce-back responsiveness.
• Down Alternative – Soft, fluffy polyester mimics down. Less expensive option. Retains some heat.
• Buckwheat – Firm support. Adjustable fill levels. Naturally cooling. Can be noisy when moving head.
• Water – Fully customizable firmness. Evenly distributes weight. Stays cool all night. Heavy. Could leak.

Consider Your Sleeping Position

Your pillow loft and shape requirements will vary based on if you sleep on your:

• Back – Need a low to medium loft pillow to support the natural space between your neck and mattress. Consider a curved cervical pillow.
• Side – Require a higher loft pillow to fill the wider gap between your neck and bed. Aim for around 3-5 inches of loft.
• Stomach – Need a very thin, almost flat pillow to avoid neck craning. Look for a pillow with removable fill.

Determine the Correct Height

The ideal pillow will keep your head, neck and spine aligned when lying on your side. To find the right loft:

• Lie on your side with a flat pillow
• Place your hand under your neck in the gap between your shoulder and head.
• Measure the depth of this space – this is the ideal pillow thickness for proper spinal alignment.

Consider Adjustability

Look for a pillow with removable fill so you can customize the height as needed to accommodate changing pain levels. Water and shredded memory foam offer the most adjustability.

prioritize Pressure Relief

A medium-firm pillow that conforms to the contours of your neck and cradles your head will minimize pressure points. This reduces neck strain.

Focus on Support

Opt for a supportive pillow that provides push-back support and keeps your head elevated. Avoid pillows that are too soft or flat which can aggravate pain.

stay Cool

Pain and pressure can increase if a pillow retains heat. Look for cooling gels, phase change materials, ventilation or other technologies to keep the pillow surface temperature regulated.

Top 7 Best Pillows for Degenerative Disc Disease

Based on the above criteria, these are 7 of the top-rated pillows for managing DDD symptoms:

1. Coop Eden Pillow

Fill: Shredded memory foam + microfiber

Height: Adjustable between low, medium and high loft

The Coop Eden offers customizable support and comfort for all sleep positions. You can add or remove fill to dial-in your ideal loft and firmness. Reviewers praise this pillow for helping alleviate neck pain, headaches and upper back discomfort associated with DDD.

Price: $96

2. EPABO Contour Memory Foam Pillow

Fill: Memory foam

Height: Cervical contour shape

This orthopedic contour pillow was developed by doctors and chiropractors to provide therapeutic support for the neck. The unique wave shape closely follows the natural curve of the spine. Suitable for side and back sleepers.

Price: $43 10%OFF

3. Snuggle-Pedic Ultra-Luxury Bamboo Shredded Memory Foam Pillow

Fill: Shredded memory foam + microfiber

Height: Adjustable between low, medium, and high loft

This hyper-breathable pillow allows you to fully customize the thickness. The micro-vented cover and perforated foam keep the surface cool. Ideal for relieving neck pain and reducing night sweats.

Price: $62

4. Malouf Z Dough Memory Foam Zoned Pillow

Fill: Shredded memory foam

Height: Adjustable

This zoned pillow is specifically designed to support the neck and cradle the head in proper spinal alignment. The firmer zone keeps the head elevated while the softer zone cushions the neck. Great for side and back sleepers.

Price: $169

5. Sleep Innovations Cool Contour Memory Foam Pillow

Fill: Memory foam

Height: Contoured cervical design

The contoured shape and cooling gel layer prevent heat buildup and target pressure points. Made in the USA, it provides therapeutic, medium-firm support for back and side sleepers.

Price: $29

6. Cr Sleep Shredded Memory Foam Pillow

Fill: Shredded memory foam

Height: Adjustable loft

This adjustable cervical pillow allows you to customize the height as your symptoms change. The hourglass shape provides proper support whether you sleep on your back or side. Great for aligning the spine.

Price: $59

7. Comfort & Relax Ventilated Gel Memory Foam Pillow

Fill: Shredded memory foam

Height: Adjustable

With a breathable bamboo cover and ventilated gel foam, this pillow sleeps ultra cool. You can unzip to remove fill and find your ideal loft and firmness. Provides custom support for back or side sleepers.

Tips for Sleeping with DDD

In addition to choosing the right pillow, here are some other tips for resting comfortably with degenerative disc disease:

• Use a firm mattress: Soft mattresses allow your body to sink in, failing to support the spine’s natural alignment. Opt for a firm, supportive mattress.
• Try a lumbar support pillow: Place a small supportive pillow under the natural arch of your lower back when lying on your side. This minimizes spinal curvature.
• Sleep on your back or side: Avoid sleeping on your stomach, which twists the neck and low back.
• Draw knees up: When on your side, place a pillow between your knees. This takes pressure off the lower back.
• Watch your weight: Excess weight puts extra pressure on your spine. Maintain a healthy weight to reduce wear and tear.
• Exercise: Low-impact activities like walking, swimming and yoga help strengthen the core muscles supporting your back. But check with your doctor first.
• Manage stress: High stress can make DDD pain worse. Try relaxation techniques like deep breathing, meditation and massage.
• Quit smoking: Smoking restricts blood flow, delaying disc healing. Quitting can help slow DDD progression.

When to See a Doctor

While the right pillow and sleep setup can help manage DDD symptoms, it’s also essential to see your doctor if you experience:

• Tingling or numbness in arms/legs
• Muscle weakness
• Bladder or bowel dysfunction
• Unexplained weight loss
• Fever/chills
• Severe or progressive neurological deficits

These can indicate your condition is worsening and requires medical treatment. Possible interventions include pain medication, physical therapy, steroid injections, or surgery. Don’t try to tough out worsening DDD pain – see your physician.

Conclusion

Degenerative disc disease disrupts sleep. But the right pillow provides crucial spine support, promoting spinal alignment and reducing pressure points. Adjustable, contoured and cooling pillows are top choices for easing DDD symptoms. Combined with healthy sleep habits, they can help you wake up refreshed and pain-free.