Chiropractors Say These Pillows Are Perfect For Back Sleepers

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No matter your preferred sleep position, you need a mattress and pillow combo that perfectly supports your personal body size, weight, and sleep style. For back sleepers, in particular, the right pillow should be supportive but not too firm, with a low-to-medium profile that lifts the head slightly off the mattress without forcing the neck and shoulders out of alignment with the spine.

“Back sleepers typically do best with a relatively thinner pillow that has a scalloping out in the middle,” says spinal surgeon Dr. Arthur L. Jenkins, MD. He confirms the secret to your best sleep is finding a mattress and pillow that keep your body in neutral alignment. It's a fancy way of saying, "making sure your head, neck, shoulders, and back are naturally and comfortably aligned."

Best Pillows for Back Sleepers

But shopping for bedding—especially mattresses and pillows—can be confusing. It often means wading through a ton of sleep science jargon and technical-sounding buzzwords designed to dazzle (i.e., confuse) you. If you're a back sleeper unsure where to start on your personal journey to pillow bliss, we've got you covered! Our team has done the hard work to cut through all the lingo and find the perfect one for you.

What to consider

Shopping for back-sleeper-friendly pillows is like shopping for just about any other type of pillow. The key is to look for a pillow that keeps your back, neck, and shoulders in neutral alignment. Here are the most important considerations.

Height

Pillow height (sometimes referred to as a pillow's "profile" or "loft") is essential to consider when shopping for your personal best pillow. There is no one right pillow height for back sleepers, as it comes down to what's most comfortable for you. As a rule of thumb, most back sleepers will probably want a pillow with a height of four to five inches. Pro tip: A pillow with adjustable foam inserts (like the Sleep Number True Temp Ultimate) or removable foam fill is a great way to dial in your perfect height without having to buy multiple pillows.

Fill material

The most popular fill materials for back-sleeper-friendly pillows are memory foam (including gel-infused memory foam), latex, and down or down alternatives. Each fill has its pros and cons.

• Memory foam pillows easily conform to the weight and shape of your head, neck, and shoulders, so it's most likely to keep your body in neutral alignment while you sleep. But the material is notorious for trapping body heat, so we recommend pillows with built-in cooling tech (gel-infused memory foam is a great option).

• Natural latex provides great support to keep the neck and spine properly aligned while also relieving pressure points. It's also durable, breathable, and excellent at helping dissipate moisture and trapped body heat.

• Genuine down pillows are usually softer and fluffier than foam pillows, so they can be a good option for back sleepers who don't want something that's too firm. Look for pillows with a high fill count (650 or more) as they're most likely to retain their shape for years.

Firmness

Most back sleepers do best with a pillow that's soft (a.k.a. "plush") or medium in firmness. But, the "right" firmness is also a matter of your personal sleep style, body size, and weight. In general, back sleepers will want a memory foam, latex, or true down/down alternative pillow with a good blend of support and pressure relief.

Ease of cleaning

Proper care and cleaning of your bedding goes a long way toward extending its shelf life. All of the pillows we recommend feature removable covers that are washable independent of the pillows themselves. But if you live in a household with kids or pets where sometimes spot cleaning just isn't enough, consider pillows with a fill material that can be hand-washed. Almost all pillows, including our recommendations below, require air drying.

Price

Budget is almost always a concern when shopping for bedding (or anything household-related, really). Thankfully, all of the pillows we recommend are reasonably affordable, with most coming in under $125.

How we chose

Every year, our sleep-enthusiast editors vet dozens of pillows, including the best pillows for back sleepers. For this roundup, we examined more than a dozen models—from travel pillows to memory foam pillows—to compare overall quality, long-term durability, fill type, price, ease of care, and, of course, how comfortable each one is for those who tend to sleep flat on their backs. We also consulted with two chiropractors and two sleep specialists on what type of bedding to look for. Ultimately, our team agreed on the seven models below as our picks for the best pillows for back sleepers in 2024.

True Temp Pillow

Combo back sleepers—those who sleep mostly on their backs but transition to their side or stomach during the night—have it rough. It's difficult to find one pillow that supports every position. Sleep Number's True Temp Pillow is just the trick. The Contour version features a uniquely contoured design that's slightly higher on one side. This allows for rotating the pillow during the night, so you're always resting on the edge with the right support for your sleep position.

"This has been my go-to pillow for over a year," said one tester. "I'm primarily a back sleeper, but switch to my side and sometimes my stomach. With a quick rotation (even while I'm half-asleep), the True Temp Pillow allows me to stay comfortable in every position."

It's filled with 100% memory foam, which provides a good mix of "give" and support, more so than most traditional down pillows. The foam actively removes built-up body heat and moisture, and the washable cover is cool to the touch, so you're never left chasing the elusive "cool side." We also love that, while some brands don't offer a sleep trial or easy return/exchange policy on their pillows, Sleep Number delivers a solid 100-night guarantee.

With a premium design, a contoured silhouette, built-in cooling tech, and a money-back guarantee, this was an easy pick for our "Best Overall" pillow for back sleepers in 2024.

(The True Temp Pillow is also available in an upgraded Ultimate version. This flagship model includes three swappable foam inserts, allowing you to dial in your own personal "best" level of comfort and support.)

Read more: Best Pillows For Back Pain

UltraCool Pillow (Soft/Medium)

Nobody likes endlessly searching for the cool side of the pillow, especially in the dark, when you're half-asleep. Slumber Cloud makes some of our favorite cooling sheet sets, and it brings the same temperature-regulating design to its cooling pillows, too. The aptly named UltraCool pillow features a cool-to-the-touch polyester cover infused with Outlast (a fantastic NASA-inspired, stay-cool material used in some of the best bedding). It's also soft and removable for easy machine-washing.

The UltraCool Pillow is available in two firmnesses, though we recommend Soft/Medium for back sleepers and combo sleepers who like to switch between their stomach and back. The profile is perfectly sized for both types of sleepers, although a Medium/Firm option is available for back sleepers looking for even more support with a higher loft. In either profile, the down-alternative polyester fill helps the pillow maintain its shape without premature sagging or developing lumps over time. After more than a year of testing, we were pleasantly surprised to find the pillow still looks brand new.

Even more surprising is the price. It's more affordable than most we tested, and is even cheaper if you buy more than one.

Pillow

Tempur-Pedic's own memory foam is another go-to favorite of ours. It's pricey, but cools better than almost any other foam on the market. Plus, it's ultra-comfy and ergonomic for any sleep position. It's truly a "you get what you pay for" product, and the Tempur-Neck Pillow is no exception.

This pillow uses the same best-in-class Tempur foam found in the brand's premium mattresses. Like Sleep Number's True Temp Pillow, the contoured design is great for any sleep position, making it a versatile option for combo back sleepers. Our team found that extra-firm memory foam was a bit too firm for our liking. However, that does mean that it retains its shape remarkably well, year after year. If you suffer from back pain or need an extremely supportive pillow, this could be right for you.

We do like that it's available in three distinct sizes—Small, Medium, or Large—so you can snag the best one for your body shape and personal favorite sleep pozish. (Pro tip: Check the chart on Tempur-Pedic's website to confirm the right size before buying!)

Adjustable Layer Pillows

Pillow height is almost as—and sometimes more—important as fill material. That's why adjustable pillows are the way to go for most sleepers. This is true for back sleepers and doubly true for combo sleepers who like to switch positions in the night. This two-pack of EverSnug adjustable-layer pillows features multiple polyester inserts that can be added or removed to edit the height/profile.

Our team found the soft, down-alternative fill to be both comfy and supportive in every position. The allergy sufferers in our group of testers especially liked the hypoallergenic, down-free construction. Both pillows come wrapped in a soft, breathable sateen cover that's relatively cool to the touch. On the down side, we found that these pillows are more prone to premature flattening than most on our list. Our samples lost their shape much faster than most others we tested over the last year.

The biggest thing these pillows have going for them is price. They're significantly cheaper than any true down option worth buying. The value alone makes them some of the most affordable back-sleeper-friendly pillows in this year's roundup. Plus, EverSnug promises a 100% money-back guarantee if you're unhappy with them for any reason.

Read more: Best Pillows On Amazon

Harmony Pillow (Low)

If you're part of the Purple bedding cult, we get it. The brand's mattresses are incredible, but its pillows are every bit as good. We love the Purple Harmony Pillow because it feels like a tiny version of one of its mattresses. It's available in three heights, but we recommend the 5.5-inch tall Low version for back sleepers looking for neutral head/neck/spine alignment.

This pillow combines a Talalay Latex core with Purple's "secret sauce"—its proprietary gel design. The result is a sleep surface that's naturally cooling, pressure-relieving, and perfectly supportive with a "springiness" that's neither too firm nor too soft, making it the perfect option for back sleepers. It's all wrapped in a moisture-wicking stretch knit cover that's machine-washable for easy-peasy maintenance. The back sleepers on our test staff—most of whom are already Purple mattress fans—universally loved the design of this model.

William Hatten, DC, a chiropractor and owner of Hatten Family Chiropractic, confirms that the Harmony is his go-to favorite pillow, calling it "the best pillow on the market."

At more than four pounds (five pounds for the Tall version), the Harmony Pillow is by far the heaviest of every model we tested for this roundup. It might not seem heavy, but it certainly feels like it for a bed pillow. That heft makes it great as a weighted therapy pillow for those interested in that sort of thing (we love it!). But it may prove a little too heavy for those who like to frequently move and reposition their pillows in the middle of the night.

On the downside, it's the priciest option on our list of recommendations. But, "if only the best will do..."

Memory Foam Bed Pillow

Ostrichpillow doesn't have the brand-name cache of industry giants like TempurPedic and Purple. But its simply named Memory Foam Bed Pillow boasts a premium design and many of the same great specs as pricier labels. The five-inch profile and scalloped design are spot-on for what Dr. Jenkins recommends for back sleepers. Like the True Temp and Tempur-Neck pillows above, this model features a contoured shape that supports any sleep position. Just turn it 45 degrees to switch between side-friendly and back-/stomach-friendly "modes." The medium-density memory foam fill strikes a just-right balance of firmness that works great for back, side, or stomach sleepers.

This pillow is not specifically billed as a "cooling pillow." However, our testers found the memory foam is designed with open channels that promote good air circulation and prevent overheating. We're happy to report that they work very well in all but the hottest ambient temperatures.

One unexpected feature our staff liked about this pillow is its size. It's smaller than a standard pillow—the smallest in this year's roundup, actually—without compromising on comfort. But that compact footprint makes it more travel-friendly than most other pillows for back sleepers. It stuffs down even smaller to a packable, air-travel-friendly size, making this a great option for replacing your bed pillow at home and your favorite travel pillow on the go.

The Ultimate White Goose Down Pillow

For some back sleepers, there's just no substitute for down. DownLinens' flagship Ultimate White Goose Down Pillow "is for people who really like down," says interventional pain specialist Dr. Jacob Hascalovici, MD, PhD. "There's a lot of down fill in this pillow, and it's very supportive." With a 650-fill-power design, it's loftier and slightly taller than most we tested but still low-profile enough to be back-sleeper-friendly. All that fill also makes for a durable design that holds its shape for years without prematurely flattening.

Our testers loved the 400-thread-count sateen cover, which feels buttery soft and slightly cool to the touch. It's also strong enough to hold up to repeated machine washing and drying.

It's one of the few pillows for back sleepers that's available in three sizes—Standard, Queen, and King—so you can perfectly match yours to your personal bedroom setup. On the downside, it's pricier than most, but that's the nature of genuine down pillows, which are always more expensive than both down alternatives and most memory foam options.

Meet the Experts

• Dr. Arthur L. Jenkins, MD, is a neurosurgeon/spinal surgeon and Principal at Jenkins NeuroSpine.

• Tony Nalda is a chiropractor who leads the Scoliosis Reduction Center in Celebration, Florida.

• William Hatten, DC, is a chiropractor and owner of Hatten Family Chiropractic.
  

• Dr. Jacob Hascalovici, MD, PhD, is a board-certified interventional pain specialist.

What's the best sleeping position?

While there is no one definitive best sleeping position, most of the experts we've spoken with over the years agree that sleeping on your back seems to offer the most benefits. Hatten confirms that humans are designed to sleep on our backs. That's good news if you're already a back sleeper. But, he goes on to say, "if you're in your mid-40s [and sleep on your side or stomach], it's going to be really hard to convince [yourself] to sleep on your back." So, rather than trying to get you to change a 45-year-old pattern, find a pillow that will work with you in this position.

Do different sleep positions (back, stomach, or side) require different pillows?

The sleep experts we spoke with agreed with a resounding yes! Your preferred sleep position—whether primarily on your back, side, or stomach—is key to determining the right type of pillow for you.

“This is because the head and neck are in different positions in each of these different sleeping positions, and the gap between the mattress and the head is different in each sleeping position," says Nalda.

In addition to knowing your most common sleep position, Dr. Jenkins advises that you may want to consider why you're sleeping in that position in the first place. “There are many reasons people sleep in a typical position, ranging from medical conditions (like sleep apnea, spinal problems, thoracic outlet syndrome, sinus infections, among MANY others), to social situations (spouse/co-sleepers/environmental) to personal (weight, body shapes, bed choices, clothing/sheets," Dr. Jenkins says. All of these factors play a role in determining the best pillow for you, and some may need to be addressed with the help of your physician before deciding on the best back-sleeper-friendly pillow.

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