John
Regarding your neck pain. The proper treatment depends largely on what the cause is. If it's a muscular problem you approach it one way, if it's a herniated disk you might approach it another way. Your first step might be to get a more specific diagnosis. Without an uderstanding of what the cause is, how can you fix what's not working properly? As far as pillows go, you might want to consider using a mid-density to firm pillow to cradle (or hug) with your arms while sleeping. This will eliminate prolonged periods of your arm wieght pulling on your neck while you're side sleeping. Be sure not to cover your face with it. After the acute phase, the research literature suggests that ice and heat are nearly equally effective. Go with whichever you're comfortable with. By the way, I'm a physical therapist, certified weight trainer and certified fitness trainer in the Salem, Oregon area. I was just visiting my mother, came across your email, and thought I'd offer some advice. I hope it's helpful to start the cascade of events needed to give you lasting relief. If you are able to get more data, feel free to email me and if I can be of help, I'll be glad to. God bless- John