Written by Tony Klespis, Staff Writer
Back pain can develop for a variety of reasons. But one thing is for sure: If you experience back pain, you can kiss a good night’s sleep goodbye. Surprisingly, pain relief can come in the form of a pillow.
Yes, it’s true, pillows can help alleviate back pain! That’s why I’ve compiled a list of the best pillows for back pain to help out. I should note, I’m not a medical professional, but my knowledge of pillows and proper neck and spinal alignment has given me some insight on how to help.
Our Top Picks for the Best Pillows for Back Pain
- Saatva Latex Pillow – Editor’s Pick
- LUXOME LAYR Pillow – Best for Combination Sleepers with Back Pain
- Helix Wedge Pillow – Best Wedge Pillow for Back Pain
- Layla Kapok – Best Adjustable Pillow for Back Pain
- COOP Sleep Goods Original – Best Memory Foam Pillow for Back Pain
- Eli & Elm Side Sleeper – Best Pillow for Side Sleepers with Back Pain
- MedCline Shoulder Relief Pillow – Best Body Pillow for Back Pain
Our Verdict: What’s the Best Pillow For Back Pain?
I named the Saatva Latex pillow as the best pillow for back pain. Sometimes, back pain can start as upper back pain or neck pain. The Saatva pillow comes in two loft options, making it a good choice for back or side sleepers with back pain. Having the right loft in your pillow can promote a healthy, neutral alignment of both your neck and back. This proper alignment is what can help alleviate back pain. Because of its wide appeal, and its soft yet supportive feel, the Saatva should be a great choice.
Editor’s Pick – Saatva Latex Pillow
Saatva Latex Pillow
The Saatva Pillow has an organic cotton cover that is removable. Underneath is an outer pillow made up of hypoallergenic microfibers.
Mattress Clarity Score
4.80 / 5
Read Full ReviewOur Expert’s Take
Sometimes back pain starts out as neck pain. The Saatva Latex pillow has made our best orthopedic pillows and best pillows for neck pain lists — and for good reason. Because of this, the Saatva Latex pillow landed as our top pick.
This soft pillow is made from two different materials. Within the organic cotton sateen cover, there’s a layer of plush microfiber down alternative, which provides comfort. This surrounds a supportive shredded latex core, which prevents you from bottoming out of the pillow. This combination of materials helps provide some pressure relief along your neck and shoulders, which can help reduce neck pain.
Plus, this pillow comes in two loft options, with the standard loft working well for back sleepers, and the high loft working well for side sleepers. And because it helps keep your head and neck in a neutral position, it should help prevent back pain.
What We Love About the Saatva Latex Pillow
- The down alternative outer chambers are soft and fluffy, but the supportive latex core keeps you in a neutral position while you sleep.
- It can provide pressure relief and neck support, which will help alleviate neck pain.
- There’s organic latex and cotton in this pillow. These materials feel breathable and don’t trap heat.
What to Keep In Mind About the Saatva Latex Pillow
- Saatva is known for using high-quality, durable materials. This pillow should last a good while, but it is on the pricier end, so it’s not the most budget-friendly pillow.
Read my full Saatva Latex pillow review.
Best for Combination Sleepers – LUXOME LAYR
Luxome LAYR Pillow
The LUXOME LAYR Pillow is a high-quality adjustable option that allows you to create your own comfort.
Our Expert’s Take
If you’re someone who finds yourself switching between many positions during the night, you don’t want to have to readjust your pillow during the night, especially if you’re already dealing with back pain. Adjustable pillows are perfect for finding that “Goldilocks” feeling in any position, but the LUXOME LAYR stands out above other adjustable pillows. It has three inserts with three different firmnesses that let you customize the pillow to your liking. These inserts fit inside a bamboo rayon cover that’s soft and breathable, helping the pillow stay cool.
Back and side combination sleepers do well with the firm and medium-firm inserts as they can make the pillow tall and supportive. Stomach sleepers will prefer the soft insert, because it helps make the pillow nice and flat.
What We Love About the LUXOME LAYR Pillow
- Because this pillow contains memory foam, it has a classic, slow-moving feel.
- The foam has cooling gel infusions, and the inserts fit inside a breathable bamboo cover. This means that the pillow shouldn’t trap heat.
- Because the pillow is adjustable, you can easily find a firmness and loft that works best for your sleeping habits.
What to Keep In Mind About the LUXOME LAYR Pillow
- At full price, this pillow costs around $120, which could put it out of some people’s budgets.
Read my full LUXOME LAYR pillow review.
Best Wedge – Helix Wedge
Helix Wedge Pillow
The Helix Wedge is a pillow effectively combat snoring and acid reflux.
Mattress Clarity Score
4.30 / 5
Our Expert’s Take
If you’re a back sleeper struggling to get the proper support, adding a wedge pillow could help. The Helix Wedge is a firm, supportive pillow that elevates your torso. With this elevation, back sleepers should be able to keep their spines in a neutral alignment while they sleep.
This pillow is made entirely out of memory foam. It has a thin, soft foam layer on top that offers some body contouring, but the rest of the pillow is made of supportive high-density foam. This gives it the balanced feel that back sleepers need.
If you have lower back pain, try placing the wedge pillow underneath your legs and knees. This helps ease the pressure on your lower back and prevent you from switching sleeping positions during the night.
What We Love About the Helix Wedge Pillow
- If you have upper back pain, you will appreciate the pillow’s firm support. Additionally, the elevation will help prevent your body weight from being placed onto your back.
- It’s a great choice for those who prefer firm pillows.
- Helix offers a 100-night trial period. That gives you a little over three months to test the pillow and see if it alleviates your back pain.
What to Keep In Mind About the Helix Wedge Pillow
- Because of the pillow’s unique wedge design, it doesn’t work well for side and stomach sleepers.
Read my full Helix Wedge pillow review.
Best Adjustable – Layla Kapok
Layla Kapok Pillow
The Layla Kapok pillow combines shredded foam and natural kapok tree fibers to give you a great balance of comfort and support. You can also take out some of this fill to adjust the height of the pillow to make it work for you.
Mattress Clarity Score
4.50 / 5
Read Full ReviewOur Expert’s Take
Relieving back pain can start with getting proper alignment for your head and neck so that they’re in line with your spine. Adjustable loft pillows are a fantastic choice for achieving that neutral position because you can truly customize the pillow to your needs. And for that I turn to the Layla Kapok pillow.
This pillow combines shredded memory foam with plush kapok tree fibers. Because you have the option to add or remove the fill, you can make it as firm or soft, and as low or high, as you need.
The removable cover has a copper infusion running through the fabric, which helps pull away body heat. This means you should sleep cool on this pillow.
What We Love About the Layla Kapok Pillow
- You have the option to add or remove the inner fill to adjust the pillow to your liking, which can help you achieve a neutral alignment.
- The copper infusion in the cover helps pull heat away, allowing you to sleep cool.
- The shredded foam has a classic slow-moving feel, so you’ll feel some nice body contouring.
What to Keep In Mind About the Layla Kapok Pillow
- It’s not great for people who prefer bouncy, responsive pillows.
Read my full Layla Kapok pillow review.
Best Memory Foam – COOP Sleep Goods Original
Coop Sleep Goods Original Pillow
The Adjustable Shredded Memory Foam Pillow from Coop Sleep Goods is distinct in more than one way. The memory foam shredded filling is responsive and guarantees the pillow will never go flat, plus sleepers can remove as much filling as they like which makes it great for people who sleep in several positions.
Mattress Clarity Score
4.70 / 5
Read Full ReviewOur Expert’s Take
Memory foam is a great material for people experiencing body aches and pain because it contours around your body and provides pressure relief. The COOP Sleep Goods Original pillow is a good option for people who want that classic memory foam feel in their pillows.
The COOP Sleep Goods Original pillow is adjustable, which allows you to take out or add in shredded foam fill. The company also gives you an extra bag of fill in case you need it to be firmer or taller. Because of the adjustability, you can make it low and flat for stomach sleeping, or tall and firm for side sleeping.
Because you can adjust the firmness and height, and this pillow conforms to your head and neck, you should be able to reach a neutral alignment while you sleep.
What We Love About the Coop Sleep Goods Pillow
- The soft, slow-moving memory foam provides great contouring around your head, neck, and shoulders, keeping them properly aligned.
- It’s also available as a body pillow for those who want full body support.
- It’s adjustable, so it works well for all sleeping positions.
What to Keep In Mind About the Coop Sleep Goods Pillow
- Because this is a memory foam pillow, it will show up on your doorstep compressed in a box. The foam will need time to expand when unpackaged, and it might have a slight chemical smell to it. It’s best to let the pillow off-gas before first use.
Read my full COOP Sleep Goods Original pillow review.
Best for Side Sleepers – Eli & Elm Side Sleeper
Eli & Elm Side-Sleeper Pillow
If you’re a side sleeper looking for a supportive and comfy pillow, the Eli & Elm Side Sleeper Pillow has you covered. This U-shape pillow was specifically designed to alleviate neck pain and promote the proper spinal alignment.
Mattress Clarity Score
4.30 / 5
Read Full ReviewOur Expert’s Take
When it comes to sleeping on your side, pillows need to be tall and firm. However, some pillows just don’t feel comfortable around your neck and shoulders. With the uniquely shaped Eli & Elm side sleeper pillow, you’ll be able to alleviate pressure along your pressure points.
One side of this pillow has a U-shaped cutout, which accommodates your shoulder. This shape is also designed to promote a proper spinal alignment, which will help alleviate any back pain you may have.
This is another adjustable pillow, so if you have narrower shoulders, you can take out some of the latex noodles within the pillow to lower its loft. But if you have broad shoulders, you have the option to add in fill.
What We Love About the Eli & Elm Side Sleeper Pillow
- The U-shaped cutout on one side of the pillow is designed to accommodate your shoulder and promote the proper spine alignment.
- You can take out or add in fill to get the loft and firmness you need, which can also accommodate short or broad shoulders.
- All the materials in this pillow are OEKO-Tex certified, meaning no harsh chemicals went into the production of this pillow.
What to Keep In Mind About the Eli & Elm Side Sleeper Pillow
- The pillow’s unique shape makes it work specifically for side sleepers. It may not feel comfortable for back and stomach sleepers.
Read my full Eli & Elm Side Sleeper pillow review.
Best Body Pillow for Back Pain – MedCline Shoulder Relief System
MedCline Shoulder Relief System
This three-part pillow system alleviates shoulder pain and can help with acid reflux symptoms.
Our Expert’s Take
When it comes to chronic back pain, sometimes it takes more than just a regular pillow. Body pillows are great for total body support, which can help alleviate back pain. The MedCline Shoulder Relief System is a three-part body pillow that includes a firm, dense wedge to elevate you, the body pillow itself, and an insert pillow for the hole in the wedge.
As a bonus, this hole in the wedge is where you place your arm, so it also helps take pressure off of your shoulder. This is a win for those who are also dealing with shoulder pain in addition to their back pain.
The main body pillow wraps around your back, or front depending on how you prefer to use it, which also provides exceptional back support. This combination of lumbar support and elevation makes for a pain-free night of sleep.
What We Love About the MedCline Shoulder Relief System Body Pillow
- This three-part body pillow includes a wedge that can help elevate your back to promote proper spinal alignment.
- It works well for side sleepers with shoulder pain.
What to Keep In Mind About the MedCline Shoulder Relief System Body Pillow
- Because this pillow comes with three pieces, it is rather large and bulky. It takes up a lot of space on the bed, which could pose problems if you share a bed with a partner or have a smaller bed.
Read the full MedCline body pillow review.
How to Choose the Best Pillows for Back Pain
Before I get too detailed here, I should note that I’m not a medical professional, and my knowledge of pillows should not be taken as medical advice. But it does provide me with some insight on how to help. If you are facing chronic or severe back pain, please consult your doctor.
A pillow might not be the first thing you’d think of when looking for ways to alleviate back pain. Sometimes, a crick in the neck can work its way down your spine and cause aches and pains to develop along your back.
When it comes to choosing the right pillow to help with back pain, consider where the back pain is first. If it’s upper back pain, near your shoulders and neck, the solution could be as simple as picking a pillow with the right loft for your sleeping position.
Back sleepers need something around 4”-5” tall, side sleepers 5”-6” tall, and stomach sleepers need something no more than 3” tall while sleeping. These heights will keep most sleepers’ spines aligned in each position. Side sleepers need to keep their head elevated, and firm pillows do a better job of that because you won’t sink too far into one.
However, if the back pain is more towards the lumbar area or your lower back, body pillows are a good option. Body pillows are designed for full body support and can help lift your hips up if you use them in front of you. Or they can provide some good lumbar support if they run down your back.
Of course, sometimes back pain can develop from an old or sagging mattress, and that’s where a pillow might not be as useful to help. Be sure to look at the best mattresses for back pain if this is the case for you.
Pillow Position for Back Pain
When it comes to positioning your pillow to help with back pain, just like choosing the right pillow, location matters. For shoulder and upper back pain, a standard pillow will do, you just need to make sure you’re picking the right pillow for your sleeping position. Look at the loft of the pillow, see if it’s an adjustable pillow, and go from there.
When it comes to the lumbar area and lower back pain, body pillows are more equipped to help. If the body pillow can wrap around your shoulder, having it run along your back can provide great back support. In the case of the Yana pillow, it surrounds your body entirely, so you can play around with a position that works best for you.
| Pillow | Best For |
| Saatva Organic Latex Pillow | Editor’s Pick |
| LUXOME LAYR Pillow | Best Adjustable Pillow for Back Pain |
| Helix Wedge Pillow | Best Wedge Pillow for Back Pain |
| Layla Kapok Pillow | Best Adjustable Pillow for Back Pain |
| Coop Sleep Goods Original Pillow | Best Memory Foam Pillow for Back Pain |
| Eli & Elm Side Sleeper Pillow | Best Pillow for Side Sleepers with Back Pain |
| MedCline Shoulder Relief System Body Pillow | Best Body Pillow for Back Pain |
Best Pillows for Back Pain FAQs
Are body pillows good for back pain?
In a word, yes! Body pillows are designed to provide full body support. Some can fully surround your body, like the Yana 360. This support can keep your spine in a natural alignment. It can take a little trial and error to find the right position that works best for you, but the name of the game here is achieving a natural spinal alignment, which will help alleviate back pain.
Is sleeping without a pillow good for back pain?
For some, sleeping without a pillow can help reduce back pain. If you’re a stomach sleeper, removing a pillow can help straighten and elongate your spine. Without the incline of a pillow, your spine can achieve that proper alignment a bit easier. Back sleepers may also do better without a pillow, but most will need some loft to keep their neck and spine aligned. Side sleepers, however, should still use a pillow.
For more information, we have a full article on sleeping without a pillow.
Does a knee pillow work for back pain?
Knee pillows are just a pillow you fit in between your knees, and they can help with reducing back pain. While side sleeping, placing a pillow in between your knees can help elevate one side of your hips, and could bring your spine into a more natural alignment. Knee pillows are also a great option if you face hip pain while you sleep, too.
