Is your pillow causing your Headache? 3 tips to manage this
Many a times we go through the whole day headache-free but we wake up within a few hours of sleeping or in the morning with a headache. We haven’t been ‘using’ our neck at night when we are sleeping. So what might have caused this headache .... have you ever wondered if this maybe caused by your pillow? In this blog we will discuss how can your pillow cause headaches and 3 tips to manage this. 
 
Lets first look into how a pillow can cause a headache. In our spine there are nerves exiting from either sides of the spine. These nerves supply different parts of the body. The ones exiting the upper to mid cervical spine (the area at and above the hairline) supply the back and sides of the head. If these nerves are pinched or irritated due to inflammation or a herniated discspinal stenosisspinal degeneration or a poor sleeping posture they can lead to spasm in the surrounding muscles, causing a nerve irritation and thus a headache. When you are sleeping and you are not using a pillow of the correct height then your neck is in a poor posture for the 6 to 8 hours that you are sleeping. This prolonged positioning of the neck in a poor posture, due to a wrong pillow can cause irritation of the nerves that supply the head and lead to a headache. 
 
The solution to these headaches is to use a pillow that keeps your neck positioned in a good posture while sleeping. If you are a side sleeper this first tip is for you. The height of your pillow should be equal to the distance between the earlobe and the shoulder. This will prevent your neck from tilting to one side, thus avoiding the stresses from building up on the neck muscles that may have lead to a headache. 

The second tip is for those who sleep on their back. Your pillow height should be equal to the distance between the back of your head to your upper back. If your pillow Is high it will push the head up and if the pillow is too low it will let your head roll backwards. Both these situations can irritate the nerves and lead to headaches. 
 
The third tip is for you if your pillow is of the correct height but you still get a headache. The reason for your headache may be the stresses that have built up on your neck throughout the day. Once you lie down in bed your neck is unable to relax completely on the pillow and the tight neck muscles can irritate the nerves in the cervical spine and lead to a headache.  
 
Watch this video to learn the three tips in more details:


HERE is a free guide on 'Is your Neck the cause of your Headache?' 

If you want to know more about how to manage your cervicogenic headaches, join my free community where you can access the free training on "Simple Solutions to Manage your Cervicogenic Headaches" and many more trainings on how to manage neck/back pain, mid back pain, posture tips, tennis elbow pain, jaw pain, ankle pain, etc. 

Get the course on "Simple Solutions to Manage your Cervicogenic Headache" HERE.  This course offers practical, easy-to-implement proven strategies that actually work and have helped countless people to  overcome their pain, regain energy, and fully engage with their families and careers.

If you like this blog and want to be notified about new blogs as soon as they are published, subscribe to my mailing list below.

I would love to see you around the internet! For other places you can explore more about me: https://withswati.com/page/link

0 Comments

Leave a Comment


MEET SWATI

 
Hi there! 
I am Swati, an Executive Mum Power Coach & Certified Posture Expert

I help mums of young kids working in high-stress executive jobs manage back, neck, and nerve pain, even with low energy, brain fog, and little time to spare. My proven system delivers real relief without stealing hours from your already packed day. The result? More productive professionals at work and guilt-free mums who can be fully present with their kids, instead of being sidelined by pain.



My passion comes from personal experience. I’ve been where you are: in pain, overwhelmed, and exhausted. After two pregnancies in three years, juggling my kids, housework, and a demanding job, I was stuck in a constant cycle of back and nerve pain. The physical load of motherhood added strain to my spine and joints. Meanwhile, adrenal fatigue left me drained, even after 10–12 hours of sleep.

Everyday tasks became a struggle. I was forgetful, foggy, and low on energy. Even as a trained physiotherapist and posture expert, I couldn’t escape my own pain. I stood all day at work, spent evenings on the laptop, rocked my kids to sleep, sat through endless meetings, traveled frequently ... I’ve been through it all.

I kept my pain hidden at work, afraid to speak up. I felt like a fraud, someone who coached others on relief strategies but couldn’t find relief herself. I loved my job and my children, but I couldn’t give 100% to either. Pain was holding me back.

One New Year, I made a resolution: to get healthy, not just fix pain, fatigue, or weight. I focused on reducing inflammation, healing my adrenal fatigue, and reclaiming my energy. Slowly but surely, the pain faded. I lost weight, my brain fog cleared, and my energy skyrocketed. Today, my pain is nearly gone. I feel stronger, clearer, and more in control than I have in years.
And now, I want that for you.

I combine professional expertise with lived experience to support other mums like me, those with young kids, high-stress jobs, and no time for complicated health programs. I’ve helped hundreds of women reduce spinal and joint pain, lift their energy, and clear the mental fog that holds them back.

If any of this resonates, you’re not alone. I’ve been there. I got you, mommy!

Let’s get you feeling strong, confident, and fully present at work and at home.
Are you ready to start? Curious about how this works? Just ask.

Let's DO THIS!
xx Swati
** Executive Mum Power Coach **

Contact

Copyrights © 2025 held by respective copyright holders, including Swati Prakash.