Pillows—everyone has them, but not everyone has the right one. Especially if you have back or neck pain, a good pillow for back pain can help you not just get sleep, but quality sleep. And considering a full night’s rest can affect everything from snacking habits to mood, your pillows can be the key in making sure you wake up on the right side of the bed, and without a crick in your neck that ruins the rest of the day.
There’s no one-size-fits all solution, as pillows depend on sleeping positions and personal preferences, but whatever you use, like a good BFF, they should support you and keep your body in line for the night. Ahead are some of the best expert-recommended pillows for back pain, as well as what you should look for so you can finally catch some relaxing zzz’s.
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What should you look for in a pillow to reduce back and neck pain?
To find the right type of pillow for you, think about what position you mainly sleep in, and then “imagine how the natural curve in your neck needs to be supported in that particular position,” says Dr. Schuler.
Back Sleepers
Back sleepers should use pillows with medium-firm support and loft, says Savy. It should offer some cradling for the neck and head while keeping them supported. “The right amount of support will keep your eyes looking at the ceiling—but too much support will force your chin to your chest, which is a posture you should avoid,” advises Dr. Schuler. If you’re a back sleeper, you can also put a pillow under your knees to keep the natural curve of your lower back and relieve pressure on your spine, says Dr. Breus.
Side Sleepers
Side sleepers, says Savy, need firmer support and taller pillows because the pillow has to fill in the space between your mattress and head. The firmer support will also help prevent the pillow from compressing too much. Dr. Wang recommends a thicker fiber or foam pillow to give the head and neck more support, whereas down pillows do not provide good support.
Stomach Sleepers
Stomach sleepers should choose low pillows to prevent their heads from tilting back, says Savy. “This way, sleepers can protect themselves from putting too much strain on the neck (which already experiences enough tension build-up in this sleep position).” But in general, Dr. Breus says it’s almost impossible to maintain spine alignment in this position.
- Alex Savy, certified sleep science coach, founder of SleepinOcean.com
- Laura DeCesaris, functional-medicine trained health strategist and founder of Heartroot Health
- Michael Breus, PhD, sleep expert and clinical psychologist
- Robert Pagano, certified sleep science coach, co-founder of Sleepline
- Thomas C. Schuler, MD, FACS, FAAOS, Dr. Thomas C. Schuler is a Spine Surgeon and Chairman of the National Spine Health Foundation’s Medical & Scientific Board.
- Wilson Wang, DC, Dr. Wilson Wang is a chiropractor based in Seattle.
Other things to consider are fill and size. The pillow filling (e.g., down, synthetic fill, latex, memory foam, or others) is a matter of personal preference, as they all have different benefits. As for size, for most people, Dr. Breus says a standard-size pillow should be sufficient. “If you prefer a larger pillow, that’s fine, provided you can keep your sleep posture in alignment.” And finally, make sure your pillow cover/pillowcase, which should be a breathable fabric, fit properly, recommends Dr. Breus, so you don’t have a big pillow stuffed into a small pillowcase or a standard size pillow swimming in a large pillowcase.
Best Pillows for Back Pain
Purple’s pillows use the company’s own Purple Grid, which is durable, non-toxic, hypoallergenic, soft, supportive, and breathable (because of the grid design). The pillow comes with boosters so you can change the height of your pillow, as well as a moisture-wicking mesh cover. Dr. Michael Breus, Purple’s Chief Sleep Advisor, adds that “ The GelFlex grid cradles your head and neck for optimal support” and when he sleeps with the pillow, “I move around less, and don’t wake up with any neck pain, ever.” Dr. Laura DeCesaris, a functional medicine practitioner, is also a fan of the pillow because “it allows for easy adjustment of the firmness by simply zipping or unzipping the extensions in it.”
You can also purchase on Amazon.
Pros
- Good airflow
- Adjustable pillow boosters
- Purple grid is durable and hypoallergenic
Cons
- Heavier
- Firm
This plush, latex pillow has an organic cotton cover, organic cotton fill, and a shredded natural latex core for head and neck support. Alex Savy, a Certified Sleep Science Coach and the founder of SleepingOcean.com, likes this pillow, saying since it’s latex, it sleeps cooler than the majority of conforming pillows on the market. “I also like that the latex is shredded in this model. Plus, there’s a layer of down-like cotton fill. Therefore, it’s easy to shape this pillow and adjust the loft based on every sleeper’s needs (except for stomach sleepers, probably).”
Pros
- Natural latex is breathable
- Responsive support
Cons
- Expensive
Filled with conforming memory foam and soft microfiber, this pillow has the best of both worlds. It’s adjustable to your preferences and sleeping styles too, as it comes with an extra ½ pound bag of fill so you can adjust the loft. The entire pillow is machine washable, so you can launder just the outer liner or toss the whole thing in the washing machine for a thorough refresh. It also has over 30,000 five-star reviews, with one reviewer saying, “Coop’s is about as perfect of a pillow as one can buy, especially if you have neck and back problems.”
Pros
- Both memory foam and microfiber filling
- Adjustable
- Includes an extra bag of fill
- Entire pillow is machine washable
Cons
- Some reviews mention a chemical smell
Best Pillows for Lower Back Pain
The WinkBeds pillow is filled with memory foam cubes that are infused with gel to keep them and you cool at night. You can add or remove cubes based on your sleeping positions, and the inner pillow also has a thin layer of memory foam, so you don’t feel any bumps from the cubes. Savy likes this pillow because “it adjusts to the sleeper, offering support where it’s needed while gently hugging the neck and the head. This aids pressure redistribution and proper alignment, which should also help with back pain relief.”
Pros
- Gel memory foam cube filling
- Adjustable
- Good air circulation
Cons
- Foam cubes can feel lumpy