I have one that sounds just like yours, but the 'innards' are adjustable. The company is called Joynox. I pulled it apart but ended up with the pieces in the original places. I only use the lower side.

Recently, I've been just beating up on an old down and feather pillow.

I often sleep in a recliner and needed a pillow for neck support. I ended up with a Sydney Sleep pillow. I like it a lot. I got the small, travel size but they also come in full size if you sleep in bed and have room for that. I bought mine from Am@zon and am very happy with it. It has a crescent shaped scoop cut out of it.

I’ve been using a Sobakawa buckwheat pillow for over 24 years. Mine is 19” x 15” and weighs about 4 lbs. It is so moldable! Need a bit more support under the neck? Push some pillow contents into the cranny - the hulls stay there. Neck too high, make a crater in the contents to nestle your head. When my cousin first raved about her buckwheat pillow many years ago, the concept seemed kinda nutso. But...we were shopping together so I bought one just to be agreeable. I’m so glad I did.

Be sure to get the pillow filled with buckwheat hulls, NOT microbeads. The microbeads don’t stay in place. There are many other brands. I have the Sobakawa because it was what Bed Bath and Beyond had in stock way back when.

This is the one I have:

https://www.amazon.com/Sobakawa-Traditional-Buckwheat-Updated-Standard/dp/B07X1TYGX7/ref=sr_1_1_sspa?keywords=sobakawa+pillow&qid=1685664639&sr=8-1-spons&psc=1&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUE5UkswTUlDUVdLMUomZW5jcnlwdGVkSWQ9QTA5NTg3ODRZQ1NJVlU0Nk1PUFYmZW5jcnlwdGVkQWRJZD1BMDcyODkzNVc3R0tBSzc3T1ZXMSZ3aWRnZXROYW1lPXNwX2F0ZiZhY3Rpb249Y2xpY2tSZWRpcmVjdCZkb05vdExvZ0NsaWNrPXRydWU=

It's going to sound odd, but I sleep on a bolster pillow. Usually 7" x 17" (though you might prefer 6" x 17" if you're smaller). I buy them from a pillow form store, so it's just the pillow, without any upholstery. I've been doing that for about 10 years now, and I have a hard time sleeping well without one. I change them out every 6 months or so, as they get too soft, and they cost me <$10 each.

TorontoVet, that sounds like the pillow I ordered a while back for under my knees, but I returned it because I needed something softer.

Speaking of which, Juneroses, I invested in buckwheat pillows decades ago. I forget where I ordered from, but it was a well-known supplier of buckwheat products at the time. I got pillows, pillow cases, and extra buckwheat. I liked the concept, and was certain I'd be happy with the pillows. I was wrong. I couldn't get used to how hard they were. It would be even more difficult for me today as two bouts with shingles left me with residual sensitivity on the back of my head and neck.

Seagrass, the Sidney Sleep pillow is intriguing. I added one to my Amazon Wish List, so it's a possibility. I can see why the small one would be perfect for your purpose.

Chisue, I spent decades beating up on down pillows. I still own a couple, but I rarely use them for sleeping. It's relatively easy to pack the filling under my neck, but then it shifts while I'm asleep. Same goes for the shredded foam pillow I use now. Only the cervical pillow allows me to sleep without moving for hours straight. It's a nice feeling.

Thanks, everyone! I appreciate the input.

Alisande -- I use the small Salonpas peel and stick analgesic patches (about 2" X 3") for the pinched nerves in my neck. These are: Methyl salicylate 10%; Menthol 6%; Camphor 3.1%. There are seven foil packets of 20 patches in a box. They keep potency for months if you fold over the ends of the foil packet.

I use larger lidocaine patches for the pinched nerves in my back, but the pain relief isn't much different.

I need to cycle back to the cervical pillow again for another try!

I'm still a side sleeper (even though my physical therapists told me that I needed to learn to sleep on my back, without a pillow). Several years ago I wasted too much money on cervical pillows that just weren't the right size or firmness to keep my head and neck on an equal, even plane. Most either too thick or too thin. Memory foam is a no, because overnight it collapses under the head.

My odyssey, after trying and failing with several other brands:

I almost liked the Core Products FIB222 cervical pillow; I liked the feel of the filling, but I purchased a medium size, gentle firmness and really needed the full size and probably the regular or extra firm. Medium wasn't thick enough.

I had an Ikea ergonomic pillow, one that looked like the current 'Rosenskarm', that worked well for a while - it was quite firm (many reviews complained that it was too hard), fit me well, but over time lost that firmness.

After that one, I took two big fluffy cotton bath towels, folded them together into the right thickness, placed in a case - that has worked pretty darn well - not waking up with either head droop or head tilted up (both cause pain and headache); but refolding it each week and getting it right each time is a challenge.

Next, I happened to acquire a sofa cushion filled with this very springy green loose batting, and decided to take the cover off of the Ikea ergonomic pillow and stuff it with a mix of that and the shredded foam from another pillow. This has been even better, still fine tuning the amount.

Just last week I acquired two small (travel?) sized "my pillow"s with cases from a neighbor. After washing them I decided to stuff both into one case - so far, perfect! (as much as I hate to admit it, but one alone wouldn't have worked at all.)

raee -- You might do well on your back with a small bolster under your knees.

I learned the hard way that if I write most of a comment at night but don't finish and submit before putting the computer in sleep mode, what I've written will disappear.

Chisue, thank you for the reminder about Salonpas. I have both sizes too, but it wasn't until I read your comment that I realized I should try using one of the large ones during the day. My scoliosis pain from my ribs being pushed out of place worsens as the day goes on, and it would be worth a try to see if one of the patches helps in the afternoon. Also, a couple of the small ones on my knees is something I should consider on bad knee days.

Raee, you've definitely had an odyssey with the pillows! I looked up the FIB222 and was intrigued--until I watched the video that demonstrated the procedure that should be performed every week to reposition the filling. My To-Do list is already too long. :-)

Yes, memory foam softens with heat--as in heat from our heads. I find it less than satisfactory for the opposite reason: It firms up in the cold, and when my bedroom gets chilly in winter the memory foam gets too hard.

It's a shame you're in this situation. I hope the travel pillows continue to provide a good solution.

Chisue, just yesterday I started looking online for exercises. Here are my initial results. I haven't clicked on any of them yet, but I might start with the one from Bob & Brad because they've helped me with other issues in the past. I searched on the Schroth Method because I've heard good things about Schroth practitioners. But I don't think there's one in my area.

YouTube results

Also, I found this article from the UK worth reading. It explains the different causes of scoliosis pain. My scoliiosis took a big turn for the worse last year. I've now lost 4" in height, and my gait is affected. I need to do something about it if I can.