Pillow Height Matters
Chiropractor-Approved Tips for Adults and Kids
(Including How to Make a Custom Towel Pillow)
It’s one of the simplest things we use every day - yet one of the most overlooked parts of spinal health: the pillow.
Whether you’re an adult waking up with a stiff neck, a teenager spending more time on screens, or a child whose spine is still developing, your pillow plays a vital role in how your body rests, recovers, and functions.
At Harrison Child & Family Chiropractic, we talk a lot about supporting the nervous system through posture, movement, and alignment - and that includes the time we spend asleep.
Because while we sleep, our bodies are busy restoring balance, repairing tissue, and resetting the nervous system.
If your head and neck aren’t properly supported, that process gets interrupted - leaving you (or your child) feeling stiff, tense, or under-rested in the morning.
Why Pillow Height Matters (for Kids and Adults)
Your pillow’s job is to keep your head, neck, and shoulders in a neutral line with your spine. When it’s the wrong height, your body spends the night compensating.
If your pillow is too high:
Your neck bends upward, compressing joints and tightening muscles.
You may wake with neck or shoulder stiffness or a dull headache.
If your pillow is too low:
Your neck drops downward, overstretching ligaments.
You may notice tension between the shoulders or mid-back, or even numbness in your hands.
For children and teenagers, who are still forming their spinal curves, poor alignment can lead to subtle strain patterns that affect posture and even concentration.
For adults, the wrong pillow often reinforces existing imbalances or creates new tension.
In short: pillow height matters - no matter your age.
How to Choose the Right Pillow Height
Everyone’s body is different. Shoulder width, posture, and even mattress firmness all influence what feels “just right.”
🛌 Side Sleepers
Need a higher pillow to fill the gap between shoulder and ear.
The head should stay level - not tipping up or down.
For children, a thinner towel or pillow works best due to smaller shoulders.
For adults, look for a pillow that supports the neck without pushing the head upward.
🌙 Back Sleepers
Need a medium height pillow that supports the natural curve of the neck.
Too much height pushes the chin toward the chest - a common cause of morning stiffness.
😴 Stomach Sleepers
Ideally avoided, as it twists the neck and spine.
But if you must then use a very thin pillow or none at all to reduce strain.
How to Build Your Custom Towel Pillow
You’ll need a mix of towels in different sizes - bath, hand, face, even a foot towel - and a pillowcase to hold them all together.
This DIY pillow lets you experiment with different heights and supports before investing in a new one.
What You’ll Need:
A variety of towels (different sizes and thicknesses)
One standard pillowcase
How to Build It:
Fold each towel to roughly the shape and size of a pillow.
Stack the folded towels on top of each other until you reach the approximate height of your head when lying down.
Lie down in your normal sleeping position to test the height:
On your side: You should feel equal pressure on your ear, shoulder blade, hip, knee, and ankle. You may find it more comfortable to place a pillow between your knees.
On your back: Your chin should sit parallel to the floor - not lifted toward your chest or dropping back toward the bed. Your neck should feel gently supported, not strained.
Slide the stacked towels carefully into the pillowcase to keep them secure.
Fine-tune the height by adding or removing individual layers until it feels perfect - even a single face washer can make a big difference.
Test it for a few nights, then adjust again if needed. Sometimes your body needs a couple of nights to settle into the new support.
Why We Love the Towel Pillow Method
✔ Customisable: Adjust to your exact height and shape.
✔ Educational: Teaches what proper spinal alignment feels like.
✔ Cost-Effective: Perfect for testing before buying a new pillow.
✔ Family-Friendly: Works for toddlers, teens, and adults alike.
Many of our clients - children and adults - use this method after chiropractic adjustments to maintain their alignment and give the body the best chance to rest and heal overnight.
Signs It’s Time to Reassess Your Pillow
It might be time for a change if:
You wake up with stiffness, headaches, or shoulder tension.
You or your child frequently adjust the pillow through the night.
Your current pillow feels flat or uneven.
Your child’s head tilts or tucks forward during sleep.
Most good-quality pillows last 18 - 24 months before they start to lose their structure and support.
Quick Alignment Check
Here’s an easy way to test your pillow fit at home:
Lie on your side or back and have someone take a photo from the side.
Your nose, chin, and sternum should form a straight line.
If your head angles up or down, your pillow height needs adjusting.
Bring that photo (or a short video) to your next appointment - our team can assess alignment and help you find the perfect fit for your age, posture, and sleeping style.
The Bottom Line
The right pillow supports your body’s natural curves and lets your nervous system truly rest. And whether you’re three or thirty, that matters.
A few towels and a bit of experimentation may be all it takes to discover the perfect pillow height - helping every member of the family wake up aligned, comfortable, and ready for the day ahead.
💤 Try It Tonight:
Build your towel pillow, test it for a few nights, and see how you feel.
Better sleep, fewer aches, and a calmer nervous system - sometimes the smallest changes make the biggest difference.