This article is educational and is not personal medical advice. Pain, injury and rehabilitation are individual. A Pivotal Motion physiotherapist can assess your specific symptoms and recommend treatment. To book a consultation, visit pivotalmotion.physio or call (07) 3352 5116.
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Most adults spend more of the night on their side than in any other position. A 2017 study that tracked sleep with accelerometers found people spent 54.1% of their time in bed lying on their side, and that share went up with age. On your side, the gap between your ear and the mattress is much wider than it is for back sleepers, so the pillow has to fill that gap to keep your head and neck level with your spine.
Pivotal Motion’s physios have worked from the Newmarket clinic in Brisbane since 2009, and this list ranks each pillow the way a physio looks at side-lying alignment: height first, then firmness. If sleep is part of a wider recovery plan, our guide to sleep and recovery covers the rest.
Loft came first. Loft is the pillow height once your head is on it, and for a side sleeper it has to match the distance from your neck to the outside of your shoulder. Broad shoulders need a taller pillow. A narrow frame needs less.
Firmness came next. Your head stays on the pillow all night, so it has to hold its height until morning. That is why most picks here are a firm pillow or medium firm, and why the one sold as medium soft, the Eden Crescent, comes with extra fill to raise it.
Shape decided some of the awards. The Coop Cut-Out has a notch for the lower shoulder. The UTTU and Dreamz are contour pillows with a raised edge under the neck, which suit people who stay in one position, while the Eden Crescent curves for side and back sleepers who roll. Stomach sleepers need a much flatter pillow than anything on this list. We rated adjustable fill highly because taking foam out of a pillow at home beats guessing at a height on a product page.
Brisbane summers make pillow materials worth checking. Solid memory foam holds body heat more than shredded foam pillows do, so we noted the gel-infused memory foam in the Eden Crescent and the breathable covers on the UTTU and Dreamz. Every pick has a removable cover you can wash, and every one was listed on Amazon AU when we checked in October 2026. A Koala pillow or an Ecosa pillow is sold direct rather than on Amazon AU, so neither is ranked here.
Prices and ratings move often on Amazon AU, so check the listing before you buy.
| Award | Model | Best for |
|---|---|---|
| Best overall | Coop Home Goods Original Adjustable Pillow | Side sleepers unsure of the height they need |
| Best for broad shoulders | Coop Home Goods Original Cut-Out Pillow | Broad shoulders, or an arm under the pillow |
| Best premium | TEMPUR Symphony Pillow | A firm, fixed height that holds its shape |
| Best adjustable contour | UTTU Sandwich Pillow | A contour shape with a height you can change |
| Best value | Dreamz Cervical Neck Pillow 2 Pack | Couples, or trying a contour shape at low cost |
| Best for combination sleepers | Coop Home Goods Eden Crescent Pillow | Rolling between side and back |
Features at a glance
| Fill | Cross-cut memory foam and microfibre, extra fill bag included |
|---|---|
| Height / loft | Adjustable by adding or removing fill |
| Firmness | Medium firm, can feel firmer in a cool room |
| Cover / care | Breathable Lulltra zip cover |
| Best for | Side sleepers unsure of the height they need |
This is the pillow to start with if you have never measured what height you need. The inside is loose cross-cut memory foam blended with microfibre, inside a zip cover, and you open the zip to take fill out or add it back. Coop includes an extra bag of fill in the box, so you can also go taller than the pillow arrives.
That adjustability is why it wins for side sleeping. Broad shoulders need more fill and narrow shoulders need less, and you can test each change over a few nights. Because the fill is loose, you can also push more of it under your neck and leave less under your head, which a solid foam pillow cannot do.
The cover is a polyester and viscose rayon blend that goes in the washing machine. On Amazon AU the listing has a Queen size (76.2 x 50.8 cm) and a King.
The catch is the setting up. It takes a few rounds of removing fill and sleeping on it before the height feels right, and Coop notes that the foam feels firmer in a cool room, so a winter night in Brisbane may feel different from a summer one.
Physio verdict: the easiest way to match pillow height to your shoulder width without guessing.
Coop Home Goods Original Adjustable Pillow
Features at a glance
| Fill | Cross-cut memory foam and microfibre |
|---|---|
| Height / loft | Adjustable by adding or removing fill |
| Shape | Shoulder notch cut out of one edge |
| Cover / care | Polyester and rayon Lulltra cover |
| Best for | Broad shoulders, or sleeping with an arm under the pillow |
If your lower shoulder feels squashed on a standard pillow, this is the one to look at. It has the same adjustable cross-cut memory foam and microfibre fill as the Original, plus an extra bag of fill, but one edge has a notch cut out of it. Your lower shoulder slides into that notch instead of pushing against the pillow.
For a broad shouldered side sleeper this matters. Without the cut-out, the shoulder props the pillow up or takes the weight of your upper body, and the usual fix is a very tall pillow. With the notch, a more moderate height keeps the head level. It also suits people who sleep with an arm tucked under the pillow.
It comes in Queen and King. The King listing measures 86.4 x 45.7 cm, which is long, so check it fits your bed. The cover is washable on a cold, gentle cycle.
The limitation is that the notch is on one edge. If you swap sides during the night, you may need to turn the pillow around to keep the cut-out under your shoulder. If you have an existing shoulder problem, a shoulder physio can tell you which side to sleep on while it settles.
Physio verdict: a good choice if your lower shoulder feels squashed on a standard pillow.
Coop Home Goods Original Cut-Out Pillow
Features at a glance
| Fill | Solid TEMPUR memory foam |
|---|---|
| Height / loft | Fixed, Large is 63 x 43 x 14 cm |
| Firmness | Firm, two sides: curved for side sleeping, flatter for back |
| Cover / care | Removable cover, washable at 60°C |
| Best for | Side sleepers who want a firm height that holds its shape |
The TEMPUR Symphony is solid TEMPUR memory foam with two usable sides. The more curved side is shaped to sit against the shoulder for side sleeping, and the flatter side is for lying on your back. It is sold as a firm feel.
Firm and solid is what a side sleeper wants from a premium pillow, because the height you buy is the height you keep. Amazon AU lists it in Medium and Large, and the Large measures 63 x 43 x 14 cm. If you have broad shoulders or sleep on a firm mattress, go for the Large.
Expect the first few nights to feel hard. TEMPUR says the pillow may feel very firm or stiff at first, because the material reacts to body and room temperature and adapts slowly. The cover comes off and washes at 60°C, and TEMPUR gives a 2-year warranty.
The downsides are cost and heat. It is the most expensive pillow on this list, and solid memory foam pillows hold more body heat than loose shredded foam, so hot sleepers may notice it on a humid night. You also cannot change the height once you have chosen a size.
Physio verdict: a consistent, firm height, which side sleepers need.
Features at a glance
| Fill | Memory foam with a removable middle layer |
|---|---|
| Height / loft | About 12 and 10 cm, or 9 and 7 cm with the layer removed |
| Firmness | Stays the same firmness in cold weather |
| Cover / care | Breathable, machine washable cover |
| Size | Travel Size, 40 x 28 cm |
The UTTU has a removable middle layer, which is where the “sandwich” name comes from. With the layer in, the high edge measures about 12 cm and the low edge about 10 cm. Take it out and those drop to roughly 9 cm and 7 cm. Most contour pillows only give you the first two.
Four heights from one pillow helps if you sit between the sizes other brands sell, or if you like a defined roll under the neck but find standard contours too tall. UTTU says its foam stays the same firmness in cold weather. The cover is 60% polyester and 40% viscose and goes in the washing machine.
Check the size before you order. The Amazon AU listing linked here is the Travel Size, which measures 40 x 28 cm, so it is smaller than a standard bed pillow. If the standard size is listed when you buy, it may suit you better at home.
Contour pillows feel unfamiliar for the first week or so. They also work best for people who stay in one position, because rolling off the raised edge puts you on the lower part of the pillow.
Physio verdict: one of the few contour pillows you can adjust to your own shoulder width.
Features at a glance
| Fill | Slow rebound bamboo charcoal memory foam, pack of 2 |
|---|---|
| Height / loft | Fixed contour edges at 8 cm and 11 cm |
| Shape | Contour side and rolled neck side |
| Cover / care | Dustproof inner cover, double-layer outer case, machine washable |
| Best for | Couples, or trying a contour shape at low cost |
The Dreamz comes as a two pack, which makes it a low cost way to try a contour shape, or to buy for both sides of the bed. Each pillow is slow rebound memory foam with bamboo charcoal, measuring 60 x 35 cm, with a contour side and a rolled side. The two curves sit at different heights, 8 cm and 11 cm, so you pick the side that fits.
For most side sleepers the 11 cm edge will be the place to start. A narrower frame or a softer mattress may suit the 8 cm side.
The covers are a good detail at this price. There is a dustproof inner cover and a double-layer outer case with air holes and a hidden zip, and both go in the washing machine.
The limitation is that the foam is fixed. If neither 8 cm nor 11 cm suits your shoulder width, there is nothing to remove or add. Budget foam may also soften sooner than the more expensive picks here.
Physio verdict: a low cost way to test whether a contour shape suits your side sleeping.
Dreamz Cervical Neck Pillow 2 Pack
Features at a glance
| Fill | Gel-infused cross-cut memory foam and microfibre |
|---|---|
| Height / loft | Adjustable, 2-inch gusset keeps the edges even |
| Firmness | Medium soft, add fill for a firmer feel |
| Cover / care | Removable, machine washable Lulltra cover |
| Best for | Rolling between side and back sleeping |
If you fall asleep on your side and wake up on your back, the crescent shape is built for you. The pillow curves around the neck, so the raised outer edge supports your head on your side and the lower centre gives a flatter height when you roll onto your back.
The fill is gel-infused, cross-cut memory foam mixed with microfibre, and like the other Coop pillows it is adjustable and comes with a bag of extra fill. A 2-inch (about 5 cm) gusset keeps the fill spread evenly so the edges hold their height. The Lulltra is a removable, machine washable cover. Coop sells it as a cooling pillow, which makes it the pick here for hot sleepers who also roll.
The Amazon AU listing is the Queen size, 68.6 x 43.2 cm, sold as medium soft. Side sleepers who want a firmer feel can add fill to raise the height.
The crescent takes up more room than a standard pillow, and its curved shape will not sit neatly in a standard rectangular pillowcase, so you will mostly use its own cover.
Physio verdict: a sensible pick if you change between side and back sleeping.
Coop Home Goods Eden Crescent Pillow
You need a tape measure and someone to help. Stand side-on against a wall and have them measure from the side of your neck to the outside edge of your shoulder. Take away how far your shoulder sinks into the mattress, and what is left is roughly the pillow height you need with your head resting on it.
Mattress firmness changes the number. On a soft mattress your shoulder sinks further, so you need less pillow. On a firm mattress your shoulder stays up and you need more. A broad shouldered person on a firm mattress is the case for the TEMPUR Symphony in Large at 14 cm.
If your shoulders are broad but you do not want a tall pillow, the Coop Cut-Out lets the shoulder drop into its notch, so a lower height still keeps your head level. A narrow frame usually suits a medium loft, such as the 8 cm side of the Dreamz. If you have no idea where you sit, buy adjustable fill and take foam out until your head is level.
If you roll onto your back during the night, the Eden Crescent or an adjustable pillow will handle both positions better than a single-height contour. If you sleep hot, lean toward shredded foam, or a cooling cover if you prefer solid memory foam. On a tight budget, the Dreamz two pack gives you a contour shape at two fixed heights.
The quickest check needs a second person. Lie on your side on your new pillow and ask them to look at you from the end of the bed. Your nose and chin should line up with your breastbone, and your head should not tilt up toward the ceiling or drop toward the mattress. If it tilts up, take fill out. If it drops, add some or go up a size.
A pillow between your knees helps the rest of your body. It keeps your top leg level with your hip, so your lower back and pelvis are not twisted as the top knee falls toward the mattress. A contoured memory foam knee pillow is the usual option, and Amazon AU stocks several.
Your top arm needs somewhere to rest too. Hugging a spare pillow, or using a body pillow, stops that arm from dragging your upper shoulder forward. If one arm is sore at night, Pivotal Motion’s tips for getting better sleep with night pain suggest a pillow under that arm to take pressure off the shoulder, and sleeping away from the sore side.
Give a new pillow one to two weeks before you decide. Replace any pillow once it stops holding its height.
See a physio if neck pain or shoulder pain lasts more than a week or two, or if you wake with pain most nights. Pins and needles or numbness in your arm or hand is also a reason to book in, as is any weakness in your grip. Pivotal Motion’s neck physiotherapy team can assess what is going on. This is general information, not personal medical advice.
Most side sleepers need a medium to high loft. The pillows on this list that publish their heights sit between 7 cm and 14 cm, and the right one depends on your shoulder width and how firm your mattress is. Use the wall measurement above to find your starting height.
Medium firm to firm for most people. A soft pillow can feel good when you first lie down, then flatten under your head so it drops toward the mattress before morning.
Either can work. Memory foam moulds to your shape and holds it. A natural latex pillow is bouncier and tends to sleep cooler, though none of the picks on this list is latex. Shredded foam, like the fill in the three Coop pillows, is the easiest to adjust. Pick on height and firmness first, then on material.
Neither. Too high tilts your head up and too low lets it drop toward the mattress. If you sit between two heights, an adjustable pillow lets you remove fill until your head is level.
Not everyone does. A knee pillow keeps your top leg level with your hip, and many side sleepers find it more comfortable through the hips and lower back.
Physios recommend whichever pillow keeps your head level with your spine for your shoulder width, rather than one brand. Adjustable pillows make that easiest to get right at home. If you have ongoing neck or shoulder pain, book an assessment with Pivotal Motion.
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