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Written by
Daniel Noyed
Sleepfoundation.org is reader-supported. We may earn a commission through products purchased using links on this page. Learn more about our process here
You spend time carefully choosing the best mattress for you. Your pillow deserves the same amount of attention. Like your mattress, your pillow affects how comfortable you feel in bed and how well you sleep.
Just as some mattresses work better for back sleepers, so do some pillows. Not all back sleepers prefer the pillows loved by side, stomach, and combination sleepers.
Generally, back sleepers require a pillow with a higher loft than pillows for stomach sleepers and a lower loft than pillows for side sleepers. The ideal pillow for back sleepers promotes spinal alignment rather than arching the neck too far upward or allowing the head to sink in too deeply.
The Helix Adjustable Pillow stands out because a removable insert layer allows sleepers to adjust its height and feel.
The Helix Adjustable Pillow offers more versatility than the average pillow. With a removable support insert layer, the Helix allows sleepers to easily alter the loft and firmness of the pillow.
Helix states that most back sleepers will prefer the pillow with the insert. Since everyone is different, however, some sleepers might prefer to sleep on a softer, less lofted pillow.
Although medium loft pillows tend to work well for back sleepers, there is no one single loft or firmness that’s ideal for all sleepers. An individual person’s weight and size impacts how deeply they sink into a pillow. As a result, different people prefer different firmness and loft levels.
With the Helix Adjustable Pillow, sleepers can add or remove the support insert, adjusting the loft and firmness to fit their body’s needs. The pillow contains a gel microfiber fill, which is a popular down alternative. Microfiber fill has a feel similar to down, and it’s less likely to cause an allergic reaction.
The addition of gel helps draw heat away from the sleeper. As a result, hot sleepers will likely find that they don’t overheat on the pillow throughout the night.
Helix ships their pillows for free and offers a 100-night sleep trial and a one-year warranty. Sleepers who don’t enjoy the Helix Adjustable Pillow can return it for a full refund within that time frame.
As a custom pillow, the Pluto is personalized to fit your height, weight, sleep position habits, and pillow preferences.
The Pluto Pillow is unique because it’s created specifically for your body and sleep preferences. Shoppers fill out a questionnaire on the Pluto website, then Pluto creates a custom pillow based on each individual’s unique information.
In the questionnaire, Pluto asks your age, height, weight, current pillow style, firmness, and loft, satisfaction level with your current pillow, heat sensitivity, pillow surface preference, sleep position habits, and more. Shoppers can also leave specific notes about their preferences.
Pluto uses a proprietary algorithm that results in 35 different pillow designs, so the pillow you receive is not generic. For this reason, the Pluto pillow is a good choice for sleepers who haven’t found comfort on conventional pillows.
Pluto Pillows are built with a “pillow within a pillow” hybrid design. Pluto uses different types of foam support cores and outer fiber fillings, depending on your body’s unique needs. They also offer a cooling cover for people who tend to sleep hot.
Pluto Pillows ship for free and come with a 100-night risk-free sleep trial. That said, the company recommends you sleep on the pillow for at least two weeks before making a decision. This time frame allows for you to adjust to your pillow and vice-versa.
With low-profile, high-profile, and down alternative options, the Juvea Pillow lets sleepers choose the best loft and feel for them.
The Juvea Pillow is a vegan, cruelty-free pillow made of Talalay latex and available in three options. One is a low loft, soft molded pillow that is best for back and stomach sleepers. The second is a high loft, medium molded pillow that works best for back and side sleepers.
The third Juvea Pillow is a shredded latex pillow that feels similar to down. This style of pillow works well for sleepers of all position preferences. The shredded pillow is a good option for sleepers who like the feel of down and pillows that can be fluffed.
To choose the best Juvea Pillow, back sleepers should reflect on their weight and preferences. Larger, heavier sleepers might prefer the support of the high loft pillow. Those who prefer more structured, supportive pillows should stick with one of the molded models.
All three Juvea Pillows work well for hot sleepers due to their cooling covers. The latex filling is naturally breathable, and the pillow’s cover was designed to prevent heat absorption and wick moisture.
As a latex pillow, the Juvea runs a little higher in terms of price. Long-term, however, the difference might be worth it. Like latex mattresses, latex pillows can last for decades. Juvea comes with a 10-year limited warranty, which is much longer than the average pillow warranty.
Juvea allows customers to return pillows within 30 days of purchase. They do not refund any shipping costs paid.
The BedStory Pillow is a soft and fluffy hypoallergenic pillow that doesn’t flatten when you lie on it.
The BedStory Pillow is a thicker, more supportive pillow. As a result, it works best for back and side sleepers seeking spinal alignment. Stomach sleepers, on the other hand, will likely find more comfort on a pillow with a lower loft.
Back sleepers who prefer a higher loft, but don’t want to sacrifice a soft, fluffy feel, enjoy the BackStory Pillow. This pillow has the feel of a highly “fluffable” down pillow, but will not completely flatten under the weight of your head.
Filled with clusters of plush down alternative fibers, the BedStory is hypoallergenic. The fiber clusters are designed to mimic down and have a similar feel, but they are dust mite-resistant. Also, the pillow is less likely to flatten with use than many other down and down alternative pillows.
With a lower price tag than many competitors’ pillows, the BedStory is a good option for value seekers. Compared to down and faux down pillows that feel similar, the BedStory Pillow offers comfort and support at a fraction of the cost.
Customers do not have to pay for shipping or pay taxes on their online BedStory Pillow purchase. Returns are also free and must be initiated within 30 days of purchase.
The pillows are rolled and vacuum-sealed prior to shipping, to provide a more eco-friendly shipping method. Customers may also compress the pillows to shrink them for travel. Shaking the pillows vigorously will “re-fluff” them.
The Live & Sleep Pillow offers a highly conforming feel using open-cell memory foam, which allows airflow and stays cooler.
Sleepers who like the feel of a highly conforming pillow that molds to the body enjoy the Live & Sleep Pillow. This pillow consists of solid memory foam and contours closely to curves in the neck. Its pressure relieving properties make it one of the best pillows for back sleepers with back pain.
Back and side sleepers tend to prefer the Live & Sleep Pillow the most due to its loft and medium-firm firmness level. Sleepers in these groups are most likely to find the pillow supports them in a way that promotes spinal alignment.
Since memory foam tends to trap heat, Live & Sleep has taken efforts to make this pillow more cooling. The foam itself is open-cell, which allows for increased airflow. The cover was also designed to be cooling.
The Live & Sleep Pillow costs less than many other pillows, particularly down and latex pillows.
Each Live & Sleep Pillow ships for free. The pillows come with a 100-night sleep trial and 5-year limited warranty. During the sleep trial, any unsatisfied customer may return the pillow for a full refund.
European white down makes the Parachute Down Pillow feel luxuriously soft, regardless of which of the three firmness options you choose.
The Parachute Down Pillow is a good option for back sleepers who enjoy the luxurious feel of high-quality down. This pillow consists of 85% European white down and 15% down and feather fibers. The pillow comes in soft, medium, and firm options. The firm option is one of the best extra firm pillows for back sleepers.
Most back sleepers prefer the medium Parachute Down Pillow. This provides support without pushing the head too far upward. Of course, some larger and heavier sleepers might sink into the medium pillow more deeply than the average person and prefer the firm pillow as a result.
Because it’s a down pillow, the Parachute feels fluffy and light. It’s an airy pillow that won’t retain much heat, making it a good option for hot sleepers. The Parachute works well for sleepers who like a pillow they can “fluff.”
Like most down pillows, the Parachute tends to cost a bit more than competing pillows made of other materials. It should last a very long time, however, which could make the additional cost worth it. Also, the Parachute Down Pillow comes with a three-year warranty.
Parachute offers free shipping on all of their products. They allow returns within 60 days of delivery.
One of the few 100% organic pillows, the Avocado Green Pillow has an adjustable loft and closely conforms to the body.
The Avocado Green Pillow is a vegan, organic, environmentally friendly pillow. It consists of an adjustable amount of shredded latex and kapok tree fiber inside a cotton cover. All three of these materials are GOTS organic certified.
Because the Avocado Green Pillow contents are adjustable, sleepers of all position preferences can find comfort on this pillow. The pillow comes with extra fill material that can be added to increase the loft of the pillow or to extend its lifespan after years of use.
There are no animal products in the Avocado Green Pillow, such as wool, down, feathers, or silk. The pillow is also free of volatile organic compounds (VOCs), formaldehyde, phthalates, and chemical flame retardants. For this reason, people with chemical sensitivities prefer the pillow.
The Avocado Green Pillow ships for free vacuum-sealed in a small box. Customers can prepare the compressed pillow for use by fluffing it. The company offsets carbon emissions associated with their shipping by donating to environmental foundations.
Avocado offers a 100-night sleep trial on their pillows, along with a one-year warranty. Customers may return pillows during the sleep trial at no cost.
Back sleepers tend to enjoy spinal alignment more readily than side and stomach sleepers. For this reason, back sleeping is considered the most healthy position. Still, if their pillow’s loft is too high, even back sleepers can experience pressure points in their neck.
One drawback to back sleeping is that those prone to acid reflux are more likely to experience it while lying on their back. Eating a light dinner or at least four hours prior to lying down can help prevent this, however.
Unfortunately, back sleepers tend to snore more than side and stomach sleepers. Snoring is especially an issue in people who have sleep apnea but aren’t using a CPAP or BiPAP machine. Snoring in back sleepers can be reduced by sleeping on a slight incline.
There are special considerations to keep in mind when pillow shopping as a back sleeper. Many back sleepers want a pillow with a high enough loft to help reduce snoring, but low enough to maintain spinal alignment.
As a back sleeper, there are particular pillow features you should take into consideration when shopping. In their advertising, pillow brands make all pillows sound good, even though not all will work well for your body. It’s important to bypass the hype and focus on what’s important.
Learn which pillow features are truly impactful for your sleep experience, then judge prospective pillows on those features rather than manufacturer claims about comfort.
Sometimes companies use copywriting to make their pillows sound wonderful without actually telling you what you need to know about the pillow. Instead of buying a pillow because it feels “like a cloud” or will make you “sleep like a baby,” assess the characteristics that are most important to you as a back sleeper.
Before purchasing a pillow, make sure you have an understanding of its loft, firmness level, shape, and materials. Determine how supportive the pillow is and how well it relieves pressure. Also, be sure to take into consideration the cost to ensure you stay within your budget.
When you focus on the key characteristics of a pillow rather than poetic, abstract claims, you’re more likely to end up purchasing a pillow that will provide the support and comfort you’re seeking.
Loft
The loft of a pillow refers to how thick the pillow is without anything on top of it. Back sleepers tend to prefer medium-loft pillows, which are those that measure between 3 and 5 inches thick. With a medium-loft pillow, most back sleepers will maintain spinal alignment.
Support
A supportive pillow will hold your head and neck in place, rather than allow them to sink all the way down to the mattress. In a pillow, support generally results from a combination of a pillow’s loft, firmness level, and materials.
Firmness Level
Most back sleepers prefer medium-firm pillows. The firmness level of a pillow determines how it feels and how much it flattens in response to weight. Pillows of all material types can be firm or soft. Often, the density of the pillow’s materials are what determine firmness.
Pressure Relief
A pillow provides pressure relief by evenly distributing weight. Pressure relief is often closely tied to a pillow’s loft and firmness level. When a pillow is too thick or firm for a sleeper, they tend to develop pressure points in their neck. Pressure points can lead to discomfort or even pain over time.
Shape
Most bed pillows are rectangular, though their loft and shape can vary. Down and down alternative pillows tend to look more rounded. A gusset, or a fabric panel surrounding the edge of a pillow, can give the top of these pillows a flatter look and feel. Molded memory foam and latex pillows tend to be flat and rectangular, unless they are molded into a rounded shape. Specialty orthopedic pillows frequently feature irregular shapes designed for particular sleep positions.
Price
Pillows sell for anywhere from ten to hundreds of dollars. Price is largely determined by the costs associated with the pillow’s materials and construction. Down and latex pillows tend to cost more than down alternative and memory foam pillows. Organic pillows also tend to be more costly.
Quality Materials
Within each type of pillow material, there are varying qualities available. Higher density memory foam is usually higher quality than low-density foam, for example. Also, down pillows with a higher percentage of down are higher quality than those with a lower percentage of down.
There is no single material type that works best for back sleepers overall. Back sleepers should opt for the material type that provides the feel they most prefer.
Memory Foam: Memory foam often conforms closely to the body. Memory foam is quiet and tends to provide pressure relief. The downside of memory foam is that it can trap heat if it isn’t infused with something cooling or intentionally designed to promote airflow. Also, memory foam tends to off-gas more than other pillow materials.
Buckwheat: Buckwheat is an all-natural pillow fill made of the shells from buckwheat kernels. Some liken the feel of a buckwheat hull pillow to that of a beanbag. One advantage of buckwheat pillows is that they often come with extra hulls, so increasing or decreasing their loft is usually easy. Buckwheat is also a cooler pillow material. Buckwheat pillows often come with higher price tag and some sleepers dislike the sound the hulls make when you change positions.
Feather: Feather pillows should not be confused with down pillows. Goose and duck feathers differ from down plumage. Feathers are larger with stiffer, longer quills. Feather pillows tend to be less expensive than down. They also tend to remain cooler. The feather quills can stick through the outside of the pillow, however, causing discomfort.
Latex: Latex is naturally derived from rubber trees, then processed into a springy material that supports the body. Molded latex pillows retain their shape and do not require any fluffing. Shredded latex pillows are more down-like. They tend to provide good support and pressure relief. Latex pillows are long-lasting and come with a higher price tag.
Down: Down refers to the small plumage found on a goose or duck beneath their larger feathers. Down is very soft and fluffy. Down pillows are usually a mix of down and feathers, though they must contain at least 75% down to be called a down pillow. Down can retain heat, but not as much as memory foam does. These pillows are often the longest lasting and the most expensive.
Polyester: Polyester fill pillows are a synthetic alternative to down. These pillows usually feel soft and are inexpensive and widely available. Unfortunately, they aren’t long-lasting. Although they might be comfortable at first, they need to be replaced more often and tend to become misshapen or flattened.
As you pillow shop, you might notice that bed pillows come in several sizes. The most common are standard, queen, and king. Some brands offer other sizes such as super standard, European sizes, or unconventional sizes, such as large body pillows.
Standard, super standard, and queen pillows usually fit into standard pillowcases. King pillows need king-sized pillow cases, however. Body pillows also require their own specially sized pillow cases.
Keep reading to learn the measurements of each pillow size, as well as who tends to prefer each size the most.
Although pillow choice is important for back sleepers, other factors also influence how well a person sleeps. Choosing the right mattress, using a pillow beneath your knees, and eating a lighter (or earlier) dinner can keep you comfortable when you lie down for the night.
Choose the Right Mattress: Most back sleepers prefer a medium-firm mattress, since they provide ample lumbar support. Without adequate support, many back sleepers experience lower back pain. Of course, body weight greatly influences how a mattress reacts to and feels to your body. Heavier back sleepers might need a firm mattress to receive proper support.
Use a Pillow Beneath the Knees: Some back sleepers, especially those who suffer from lower back pain, might benefit from sliding a small pillow under their knees while lying down. Doing so can help maintain the natural curve of the back and reduce pressure points.
Eat a Lighter Dinner: Sleeping on your back is a risk factor for acid reflux. If acid reflux is a problem for you, bypass this tendency by opting for a lighter dinner, or eating dinner at least four hours prior to lying down.
How common is back sleeping?
Unfortunately, experts estimate that less than 10% of people sleep on their backs. This is too bad because back sleeping is widely viewed as the healthiest sleeping position available (except for pregnant women). Back sleeping is beneficial because it keeps your body in a neutral position and isn’t as likely to cause pressure points.
What is the most important consideration when choosing a pillow for back sleepers?
Loft is generally the most important consideration for back sleepers choosing a pillow. Most back sleepers prefer a medium loft pillow. If a pillow is too flat, your head might tilt back and put pressure on your neck. Conversely, if a pillow is too thick, your head might be propped up too far forward.
What is the worst pillow type for back sleepers?
The worst pillow for back sleepers is one that has an inappropriate loft, meaning it is too flat or too thick. If the pillow loft is off, the sleeper will experience pressure in their neck. There is no single pillow material type that works best for all back sleepers. The material type determines a pillow’s feel, and sleepers should opt for the feel that they prefer.
Where can I find a pillow for back sleepers?
All of the pillows for back sleepers featured in this post are available online. Most pillow companies sell their pillows online directly to customers. Third-party websites such as Amazon and department store sites also sell pillows online. Customers who want to buy pillows in-person can visit brick-and-mortar mattress stores, department stores, and other stores that sell bedding.
Is back sleeping bad for pregnant women?
Back sleeping is fine for pregnant women in their first trimester of pregnancy. In the second and third trimesters, however, experts recommend that pregnant women sleep on their left side. Pregnant women who are accustomed to sleeping on their backs can use a body pillow or pregnancy pillow to help “train” themselves to sleep on their sides during pregnancy and reduce strain on the hips and lower back.
