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The majority of adults experience back pain at some point or another, with symptoms ranging from mild to severe. Back pain can be caused by injuries, damage to the spine, or underlying conditions. Pain can be exacerbated by poor posture during the day and as we sleep.
In general, back pain contributes to poor sleep quality. This is often cyclical, as back pain negatively affects sleep quality and poor sleep can worsen back pain. Sleepers suffering from back pain may be wondering what role their pillow plays each night. The right pillow can help reduce pressure and tension in the neck and shoulders and keep the spine aligned. It can also provide comfort and help improve sleep quality.
A pillow can be used under the head to alleviate back pain symptoms, but it can also be placed underneath the legs or lumbar region to relieve pressure and promote spinal alignment.
Choosing the best pillow for back pain may feel overwhelming at first, especially with the sheer number of options available to shoppers. We’ll break down our top picks, explaining the construction and materials that help alleviate back pain. We’ll also take a closer look at the relationship between back pain and sleep, and how back pain sufferers can find relief.
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Shoppers who want a pillow that’s both supportive and responsive will likely find the Saatva Latex Pillow a good fit. Saatva’s model features two fill materials, which combine to give sleepers a pillow that’s both plush and stable. Though it has a sticker price that’s on the high side of average, some shoppers made find this pillow’s high-quality construction and materials are worth the cost.
Those who want pressure relief without sacrificing support may find a latex pillow suitable. The Saatva’s core is made from shredded Talalay latex engineered to alleviate pressure points and provide a stable base for your neck and head. Down alternative fill wraps the core and provides a soft, plush surface. Sleepers who want to adjust the pillow’s loft can remove the down alternative layer.
Talalay latex is also well-known for its temperature regulation, which the 100% cotton cover enhances. Latex is durable and typically has a long lifespan. To ensure its longevity, sleepers should not wash the pillow’s latex core. Saatva recommends washing the down alternative layer and cover in your home washing machine.
Saatva ships the Latex Pillow for free to shoppers living in the contiguous U.S., and backs it with a 1-year warranty. A 45-day sleep trial is also included with your purchase. Refunds are not issued outside this window.
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Constructed with aerated gel memory foam, the GhostBed GhostPillow delivers contouring support that is well-suited for most individuals. Due to its medium firm feel and 6-inch loft, the solid memory foam construction works best for side and back sleepers. The pillow, which comes in one size, can pair with a standard pillowcase.
Gel-infused memory foam allows the cushion to conform to the contours of the neck and shoulders, which can help alleviate pressure buildup. Perforations in the foam allow air to circulate and minimize heat retention. The pillow is soft enough for sleepers to sink in, but has just enough give to maintain spinal alignment. Since the foam is CertiPur-US certified, it’s hypoallergenic and resistant to dust mites.
GhostBed utilizes phase change material (PCM) in the inner cover to draw heat away from the body and wick away unwanted moisture. The outer cover, treated with the company’s proprietary Ghost Ice technology, is intended to feel cool to the touch. While the memory foam cannot be submerged in water, the outer cover is removable and machine washable.
GhostBed provides free shipping and returns to the contiguous U.S. The pillow also comes with a 101-night sleep trial, including a mandatory 30-day break-in period. A five-year limited warranty covers any manufacturing defects.
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People who experience back pain can sometimes find relief through a combination of pressure relief and robust support. The Silk & Snow Pillow’s core is made from shredded memory foam that alleviates pressure by gently cradling your head and neck. The adjustable fill ensures that any sleeper can create a comfortable loft level. This model also comes in at a below-average price-point that may be attractive to value seekers.
Surrounding the shredded memory foam core is another chamber filled with down alternative microfiber. This layer adds a bit of plushness and keeps the pillow feeling airy. Together, the foam and fiber give the pillow a medium feel that’s suitable for back and stomach sleepers, though side sleepers can opt to keep all the fill in place to get the highest loft level.
You can remove the breathable cotton cover easily and wash it in your home machine. Silk & Snow offers a lengthy 100-night sleep trial that requires you first use your pillow for 30 days before starting a return. It’s backed by a 3-year warranty that covers material and workmanship defects. Shoppers in the contiguous U.S. and Canada can expect free shipping, while those in Hawaii and Canadian territories will have an additional charge.
Best for Side Sleepers
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The ergonomic Eli & Elm Cotton Side-Sleeper Pillow is designed with an oblong shape. This allows you to rest comfortably on your side with your neck slightly elevated and your shoulders aligned with the spine, which can alleviate pain and pressure points in these areas as well as the back and hips. The pillow contains a shredded blend of latex and down alternative fibers, creating a plush yet supportive feel.
The pillow is also adjustable, as you can add or remove fill to change the loft and density. This makes the pillow suitable for any side sleeper regardless of their thickness preferences. The cover is made from a soft and breathable blend of cotton, polyester, and spandex.
One size is available for the pillow. When it needs to be cleaned, simply remove the fill and wash and dry the cover in your household machines. Eli & Elm allows customers to bundle their purchase and save money on additional products, such as sheets, mattress protectors, and other pillows.
Eli & Elm provides free ground delivery to all customers within the contiguous U.S. You may return your pillow within 45 days of the original purchase, even if you’ve slept on it or washed the cover, and you’ll also receive a five-year warranty.
Best for Spinal Alignment
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The LAYR Customizable Pillow from Luxome has an adjustable design that’s well suited to all sleep positions. The reversible construction features plush down alternative fibers on one side and solid memory foam on the other. Each pillow also comes with a memory foam insert you can add to make the pillow feel firmer and more supportive. Side sleepers will likely prefer the loftiness of the extra insert, whereas back and stomach sleepers may feel more comfortable with a lower profile. During our hands-on test, each member of our team found at least one configuration that provided adequate support, promoted even alignment, and prevented pain from building up in the neck, shoulders, and back.
A cover made of viscose derived from bamboo encases the inserts. This material is both breathable and moisture-wicking, making the pillow a good choice for hot sleepers and those who reside in humid climates. The cover and insert shells are all machine-washable, so the pillow is easy to keep clean. Simply wash each component with like colors on a gentle cycle, then tumble dry on low heat. Make sure to remove all fill before laundering these items, as water can cause permanent damage.
Standard/queen and king sizes are available. Customers can also choose between a single pillow or a two-pack purchase. Those who opt for the latter receive a 50% discount on their second LAYR Customizable Pillow. Luxome offers free standard shipping within the contiguous U.S. Each order is backed by a 30-night trial period, during which you can return or exchange the pillow free of charge.
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Mulberry silk is a popular pillow fill for its exceptionally soft feel and above-average longevity, but pillows containing this material tend to be quite costly. The Cozy Earth Silk Pillow is a good compromise for shoppers with limited budgets. The price-point is fairly approachable, yet the pillow still performs at the same level as many of its more expensive competitors. The silk strands create a luxurious cushion for the head and neck, but the fill is also highly supportive and shouldn’t sink too much beneath the weight.
A cover made of breathable, moisture-wicking viscose from bamboo encases the silk. Air circulates freely throughout the interior, so the Silk Pillow should be comfortable for hot sleepers and those who frequently sweat during the night. The pillow is fully machine-washable, though Cozy Earth recommends commercial-size washers and dryers to minimize clumping. You can also spot clean or dry clean outer shell, or use a protector to safeguard the pillow against stains and smudges.
Cozy Earth offers free ground shipping to customers throughout the U.S. The company permits returns and exchanges within 100 nights of the delivery date, which also qualify for free shipping. All Silk Pillows come with 10-year warranties against structural defects such as clumping or shifting fill.
Best for Back Sleepers
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Most down alternative pillows contain fill made of polyester or viscose from bamboo. The Sweet Zzz Plant-Based Pillow’s fill is composed of plush clusters derived from plant matter. This material mimics the lightness and softness of real down without relying on synthetic fabrics. It is also safe for people with down allergies, and a good choice for people who would rather not buy products that use animal-based materials. Back sleepers are also good candidates for this pillow, as seen during our product tests. Mid-range loft and decent support allow back sleepers to lie comfortably without too much sinkage around the head, neck, or shoulders.
The shell is made of smooth natural cotton. This fabric is highly breathable and the fill retains very little heat, so the pillow should sleep reasonably cool in most climates. You can wash and dry the entire pillow in your household appliances. Machine wash with similar colors on a gentle cycle, then tumble dry on low heat. Avoid ironing or dry cleaning the pillow, as both can cause permanent damage. Standard and king sizes are available.
The Plant-Based Pillow is affordably priced in each size and shipping is free of charge for all customers in the contiguous U.S. Sweet Zzz also offers accessible shipping rates for orders to Alaska, Hawaii, and Canada. Each purchase is backed by a 50-night trial, during which you can return your undamaged pillow for a full refund or exchange it. You’ll also receive a manufacturer’s warranty that covers structural and material defects for up to 1 year.
Best Pressure Relief
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The unique blend of shredded memory foam and natural kapok fibers in the Layla Kapok Pillow relieves pressure and promotes spinal alignment. This helps ease chronic back pain and ensures ample support for sleepers. The Kapok Pillow is soft enough to be used underneath or between the knees to reduce pressure on the lower back.
The breathable cover of the Layla Kapok Pillow is woven with copper fibers, which help draw heat away from the body. In addition to temperature regulation, copper is antibacterial and odor-resistant. It has also been shown to help improve circulation.
The fill of the pillow includes natural kapok fibers, harvested from the seeds of the kapok tree. The fibers have a lightweight feel that is similar to down. The fibers maintain their loft and encourage airflow throughout the pillow. In addition to kapok fibers, the Layla Kapok Pillow includes shredded memory foam. The open-cell structure of the memory foam helps dissipate heat and moisture.
The plush feel of the Kapok Pillow conforms closely and cradles the head and neck. The pillow is responsive and can be molded into the sleeper’s preferred shape. The loft of the pillow is adjustable. The pillow arrives slightly overstuffed, and fill can be removed as needed.
The Layla Kapok Pillow is highly rated for durability and includes a 5-year warranty that covers defects in materials and workmanship. Spot cleaning the pillow is recommended, as machine washing it can void the warranty.
Shoppers can choose between a queen or king size. The Layla Kapok Pillow comes with a 100-night sleep trial. Layla asks that purchasers try out the pillow for two weeks before initiating a return.
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The Sijo CloudSupport Pillow is designed for exceptional cooling. The core consists of solid, ventilated Talalay latex that retains very little heat and promotes steady air circulation throughout the interior. A shell made from Tencel lyocell encases the latex. This fabric is both breathable and moisture-wicking to help you stay dry and comfortable while you sleep. A panel of down alternative clusters sewn to the cover creates a luxuriously soft surface for the head and neck.
Talalay latex is a responsive and supportive material. For these reasons, people who haven’t found foam pillows comfortable in the past are good candidates for the CloudSupport Pillow. A 6-inch loft also makes the pillow suitable for side sleepers, since this position typically demands more loft and support to ensure even spinal alignment. Back sleepers who prefer thicker pillows should also find this one comfortable. The shell can be machine washed on a cool, gentle cycle with like colors, then tumble dried on low heat. Spot clean the latex if stains or smudging occurs.
The CloudSupport Pillow is sold in standard and king sizes. Its sticker price is quite affordable compared to other latex pillows, and standard delivery is free of charge for all U.S. orders. Return shipping is also free for orders of $65 or more, a range that includes both pillow sizes. Sijo’s sleep trial spans 30 nights in length.
Best for Stomach Sleepers
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The I Love Pillow Contour Pillow has a shallow curve that helps support the neck and relieve pressure. This eases neck and back pain for sleepers by encouraging spinal alignment. The pillow’s 5-inch loft is a good option for both back and stomach sleepers, both of whom tend to feel most comfortable on pillows with low to medium profiles.
The soft microfiber cover of the Contour Pillow is removable and machine washable. It resists stains and common allergens while protecting the responsive core.
The core of the pillow is a proprietary memory foam blend. Its lightweight construction helps dissipate heat and moisture while resisting odors. The memory foam core conforms to the shape of the head and the neck with a medium firm feel. The I Love Pillow Contour Pillow retains its shape throughout the night, ensuring consistent support for people with back pain.
Shoppers have their choice of a queen or king size Contour Pillow. I Love Pillow gives purchasers 100 nights to try the pillow out. Additionally, it is backed by a 3-year warranty that covers defects in materials and workmanship.
There are multiple factors that can cause back pain, and consulting with a doctor is an important step in determining a treatment plan and finding relief. Injuries can often lead to back pain. This includes injuries from exercising, playing sports, and lifting heavy objects. These activities may strain the muscles and ligaments in the back.
In addition to accidents and injuries, back pain can be caused by a ruptured, damaged, or herniated disk. Disks are part of the spine that sit between and cushion each vertebrae. Damage to a disk can also lead to nerve pain and muscle weakness.
Underlying issues including arthritis, osteoporosis, and fibromyalgia can contribute to back pain. Back pain is common during pregnancy, as the additional weight puts pressure on the lower back. Back pain can also be exacerbated by poor posture.
There are several types of back pain, and understanding the severity and location of the pain can help when it comes to finding relief.
It is important to work with a medical professional to determine the underlying cause of back pain. Being able to describe the type of back pain you are experiencing is important. Back pain can be considered acute or chronic:
Whether back pain is chronic or acute, it can manifest in different areas of the back. The location of back pain can often point to the underlying cause.
Regardless of how severe your back pain is or where it manifests, speaking to your doctor about your symptoms is important. A medical professional can help diagnose and treat back pain.
Anyone with chronic pain knows how difficult it can be to get uninterrupted sleep each night. The relationship between back pain and sleep is complex. Back pain sufferers often get caught in a vicious cycle: back pain negatively affects sleep, and poor sleep quality can worsen pain. Poor sleep and chronic pain also affect mood, physical function, and quality of life.
Restless sleep often involves waking up throughout the night due to pain and discomfort. Adults generally need seven to nine hours of interrupted sleep each night, something that may feel impossible for those with back pain.
It is important to note that your pillow and mattress play a role in sleep quality and pain management. Both affect sleep posture, which can alleviate or exacerbate back pain symptoms. The best mattress and pillow to combination should promote a neutral posture that keeps the spine aligned.
Pillows can be used to support the head, neck, and shoulders. They can also be used under the lumbar region and legs to alleviate pressure on the spine. There is plenty to consider when selecting a pillow for back pain, which we’ll break down further here.
The pillow you use affects how much support and pressure relief you experience throughout the night. Spinal alignment is important for every sleeper, as it can help prevent and alleviate back pain. The following factors determine how well a pillow supports the head, neck, and shoulders and should be carefully considered. These include the loft, firmness, and size of the pillow. Each shopper has unique needs, which should be accommodated by the right pillow.
The following considerations affect the performance and quality of a pillow, and should be kept in mind by all shoppers. There are plenty of choices on the market, and it is not uncommon for companies to overstate certain features to entice shoppers. This can be distracting.
Focusing on what is most important, namely the amount of support and comfort a pillow provides, will help shoppers narrow down their options. These factors can help shoppers filter out unnecessary marketing jargon and exaggerations and find the best pillow for them.
When evaluating the following elements, back pain sufferers should also consider their sleeping position, head and shoulder size, and type of back pain.
Loft: Loft refers to the height of the pillow, which is one of the most important considerations when choosing a pillow for back pain. It determines the angle of the head and neck and how well the spine is kept in alignment. Loft can range from low to high. Some pillows have an adjustable loft, allowing sleepers to customize the height of the pillow by adding or removing fill. Stomach sleepers often need a low loft pillow to keep the head and neck at a comfortable angle. Back sleepers tend to choose a medium loft pillow that cradles the head and neck, while side sleepers may opt for a medium to high loft to fill the gap between the neck and shoulders.
Support: Support measures how well the spine is kept in alignment. The spine extends into the neck, so the pillow must be supportive enough to reduce pressure on the neck and shoulders. Some materials are more supportive than others, as they retain shape throughout the night and resist falling flat.
Firmness Level: The firmness of a pillow is measured on a scale of soft to firm. The best pillow firmness for back pain depends on sleeping position and weight, among other factors. The pillow should balance comfort and support. Stomach sleepers often prefer a soft pillow, while back and side sleepers may opt for a medium to firm pillow. Firmness and comfort are subjective, so shoppers should keep their personal preferences in mind.
Pressure Relief: How well the pillow conforms to the shape of the head and neck determines how much pressure relief it provides. Back pain can be worsened by undue pressure on the neck and shoulders. This is often caused by a pillow that is too firm, or one that puts the head and neck and an uncomfortable angle. A pillow that relieves pressure will cradle the head and neck and reduce tension. Pillows can also be used underneath the lumbar region to relieve pressure in the lower back.
Shape: How well the pillow retains its shape throughout the night affects the amount of support sleepers receive. A pillow that retains its shape without constant fluffing or adjusting is beneficial for back pain sufferers, as it can help them sleep without interruptions. Some sleepers prefer a pillow that can be molded into their preferred shape. The best pillows for back pain can have an even shape, or can be contoured for additional neck support.
Price: Setting a budget is an essential part of shopping for a new pillow. Polyester and down-alternative pillows are often affordable, while more expensive options may include memory foam, latex, buckwheat, or down fill. The materials and construction impact price.
Quality Materials: The quality of materials used determine the lifespan of a pillow. This is important for back pain sufferers, as quality materials will provide consistent and even support. Latex, feathers, and high-density foams all tend to be durable materials. Shoppers should note that investing in a high-quality pillow may cost more upfront, but these pillows do not need to be replaced as often.
There are benefits and drawbacks to each pillow type, but memory foam pillows are often considered to be the best for back pain. Back pain can manifest in different ways, and every shopper will have different needs and preferences. Some may find that down, poly fill, or latex pillows are more comfortable. We’ll break down common pillow types here.
Viscoelastic foam, or memory foam, conforms to the shape of the head and neck by responding to heat and pressure. This type of pillow offers a customized feel that reduces tension in the neck and shoulders and helps keep the spine aligned. Pillows can have a solid memory foam core, or shredded memory foam fill. There are a couple drawbacks to memory foam to keep in mind, namely that it can have an initial odor and tends to retain heat.
Buckwheat pillows are filled with the outer shell of buckwheat seeds. The hulls have a naturally open shape that encourages airflow and helps dissipate heat. Buckwheat pillows often have an adjustable loft, as the hulls can be added or removed to change the firmness and height of the pillow as needed. The hulls conform to the shape of the head and neck to reduce aches and pains. That said, the buckwheat hulls may be too firm for some. They are also prone to making a rustling noise when the pillow is shifted.
Feather pillows are filled with the outer feathers of ducks or geese. This results in a lightweight fill that compresses easily and cradles the head and neck. For sleepers with back pain, this can reduce tension in the head and neck. Feather pillows are often slightly firmer than down pillows, and the loft can be adjusted by adding or removing fill.
Latex is harvested from the sap of rubber trees, which is poured into molds and processed using the Talalay or Dunlop manufacturing method. The result is a durable, breathable material that offers moderate contouring for pressure relief. Latex retains its shape. It is often used as a solid pillow core, so latex pillows are less likely to be adjustable. They also tend to be expensive.
Down refers to the insulating under-feathers of ducks or geese. It is softer and lighter than feathers, as there are no quills. Like feathers, down compresses easily and fills gaps for contouring support. This type of pillow cradles the head, neck, and shoulders and can ease tension in the upper back. That said, down may be too soft for some back pain sufferers. Down-alternative is a polyester fiber designed to mimic the feel of down at a lower price point.
Polyurethane-based foam, or polyfoam, offers moderate contouring but is not as responsive as memory foam. It can relieve pressure for back pain sufferers. This type of foam pillow is typically affordable, but low-density polyfoam has a shorter lifespan that can result in inconsistent support or deep impressions.
Sleep posture can exacerbate or alleviate back pain. Sleeping on your back is often considered the best positioning for back pain. This position is most likely to encourage sleepers to maintain a neutral posture, which keeps the spine aligned and reduces pressure on the lumbar region. Sleepers can use pillows strategically to relieve back pain.
Stomach sleeping is one of the worst sleeping positions for back pain, as it puts pressure on the lower back and often leads to spinal misalignment.
The following sleeping positions, along with their potential benefits and drawbacks, should be considered:
For back pain sufferers, pillow choice is crucial. In addition to choosing a supportive pillow, shoppers can take the following measures to help alleviate back pain and sleep comfortably.
Can the wrong pillow make back pain worse?
The wrong pillow can worsen back pain, making it essential for sleepers with back pain to choose their pillows wisely. The wrong pillow will provide inadequate support, placing the head and neck at an uncomfortable angle. This can be the result of a loft that is too high or too low, or a pillow that is not the right firmness for the sleeper. Shoppers need to choose a pillow that supports their sleeping position and body type, including their head size and shoulder width.
What is the most important consideration when choosing a pillow for back pain?
One of the most important considerations when choosing a pillow for back pain is its loft. Size and shape are also essential factors, as each impacts how much pressure relief and support the pillow provides. Pillow loft is the height of the pillow, which determines the angle of the head and neck. The pillow should also be large enough to evenly distribute weight and ensure support as sleepers change positions throughout the night.
What is the worst pillow type for back pain?
The worst pillow type for back pain is one that flattens easily and does not support the head and neck. Some materials, like low-quality polyester fibers, are less likely to retain shape throughout the night, causing strain on the neck and shoulders. The pillow should maintain its loft and keep the upper body supported.
Can a body pillow help with back pain?
A body pillow can help alleviate back pain. Body pillows are long pillows that can be rectangular, U-shaped, or C-shaped. These types of pillows are often used to elevate different parts of the body, reducing pressure on the joints and muscles. This is especially beneficial for side sleepers who need to position a pillow between the knees to help with back pain. A body pillow is also commonly used throughout pregnancy.
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