How to Measure Your Shoulder Width for a Pillow
The number that matters most for a side sleeper's pillow is the gap between the side of your head and the outer edge of your shoulder. Here are three ways to measure it at home.
Method 1: A photo (easiest)
Take a straight-on photo of your head and shoulders with your arms relaxed, standing in good light with the camera at chest height. LoftFit's pillow finder places measurement points on your eyes, the sides of your head and your shoulder tips, then uses the average distance between your pupils to convert the photo into centimeters. If you know your pupillary distance (PD) from an eyeglass prescription, enter it for a more accurate result.
Method 2: A tape measure and a friend
- Stand up straight with your arms relaxed at your sides.
- Have a friend measure straight across your back from the outer edge of one shoulder to the other. Measure across the bony tips of the shoulders, not around the curve.
- Measure the width of your head just above the ears.
- Subtract the head width from the shoulder width, then divide by two.
Method 3: A wall and a ruler
- Stand with one shoulder touching a wall, upright, head straight.
- Measure the distance from the wall to the side of your head, just above the ear.
That distance is your gap directly, with no math needed. It's a quick check on the other two methods.
What to do with your number
| Gap | Pillow loft (under your head) |
|---|---|
| Under 8 cm | Low |
| 8–11 cm | Medium |
| 11–14 cm | High |
| Over 14 cm | Extra high |
Remember that pillows compress. Shop for a listed height about 25% taller than your number, and adjust for your mattress: lower on a soft mattress, a little higher on a firm one.
LoftFit gives general sizing guidance, not medical advice. If you have neck or shoulder pain that lasts more than a couple of weeks, numbness or tingling in your arms, or pain after an injury, see a doctor or physical therapist.