Move the buckwheat hulls to conform to the curve of your neck. Your head should not be tilted when laying on the pillow. You can add or remove buckwheat hulls to make your pillow just the right height for you.

If you sleep on your side: Keep your spine straight while sleeping to help reduce back and neck pain. Try hugging a pillow to keep your upper arm and upper back supported. Also, slip a regular bed pillow between your knees. This will elevate your hips and reduce stress on your spine.

If you sleep on your back: Place your head on the pillow and your shoulders on the mattress. Your pillow should support your head and neck, not your shoulders. A pillow under your thighs can help straighten and support the spine. This can be particularly helpful when sleeping away from home in an uncomfortable bed.