Experts agree that back sleeping is one of the best sleep positions for most people, as compared to side and stomach sleeping. The benefits center on the ability for the head, neck, and spine to find a neutral alignment and achieve sufficient pressure relief. This becomes much easier if you have the right pillow. That’s why I put together a list of the best pillows for back sleepers.
I have personally tested hundreds of pillows and compiled the best ones for all of you back sleepers out there. Keep reading to find the best one for your needs.
The Verdict: What’s the Best Pillow for Back Sleepers?
The Saatva Latex pillow is my favorite pillow for back sleepers. It’s a soft pillow, but the latex core keeps sleepers supported. This helps keep heads and necks in a neutral position for back sleeping. It’s made with certified organic materials and shouldn’t trap too much heat.
The 9 Best Pillows for Back Sleepers
- Saatva Latex – Best Pillow for Back Sleepers with Neck Pain
- LUXOME LAYR Pillow – Best Luxury Pillow for Back Sleepers
- Brooklyn Bedding Talalay Latex – Best Cooling Pillow for Back Sleepers
- Coop Sleep Goods Original Pillow – Best Memory Foam Pillow for Back Sleepers
- TEMPUR-Neck – Best Contour Pillow for Back Sleepers
- Purple Harmony – Best Pillow for Side & Back Sleepers
- Avocado Molded Latex Pillow – Best Firm Pillow for Back Sleepers
- Lagoon Lemur Pillow – Best Eco-Friendly Pillow
- PlushBeds Goose Down Pillow – Best Down Pillow for Back Sleepers
Video Review: Best Pillows for Back Sleepers
How We Chose Our Products
Our team of Certified Sleep Science Coaches tested many pillows currently on the market, using proprietary analysis and hands-on testing to find the best of the best for our readers. When building our roundup for the best pillows for back sleepers, we paid special attention to support, durability, loft, and quality of materials.
Pillows made for back sleeping require different attributes than pillows made for other positions like stomach sleeping, so we made sure to keep this in mind. Additionally, we featured pillows that should maintain their support and durability through the night to keep your spine properly aligned. Lastly, we wanted to place an emphasis on pillows featuring quality materials.
For more, we encourage you to check out our Buyer’s Guide at the bottom of the page. There, we take a deeper dive into all of these attributes so you can make the most informed purchase possible.
Best for Neck Pain – 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
If you’re a back sleeper who has neck pain in the morning, chances are your pillow isn’t the right height and isn’t doing a good job relieving pressure. Luckily the Saatva latex pillow will do the job. This is a soft pillow that has a medium loft, which back sleepers need to keep their heads in a neutral position.
This pillow combines soft down alternative that surrounds a shredded latex foam core. You’ll get great plush comfort from the down alternative while getting exceptional support from the latex foam. Because you’ll sink just a little bit into this pillow, your chin shouldn’t jut into your chest, which is how some back sleepers could develop neck pain.
What We Love About the Saatva Latex Pillow
- It’s a fully organic pillow that’s also hypoallergenic. Saatva also uses 100% certified organic cotton and latex in this pillow.
- It’s made of breathable materials that will keep you cool, making it a good choice for hot sleepers.
- The combination of plush down alternative with supportive latex should keep you sleeping in a neutral position, which can help relieve neck pain.
What to Keep In Mind About the Saatva Latex Pillow
- At full price, this pillow costs about $165. For some, this price might not be budget-friendly. The materials are durable and should last a while, however.
- The standard loft version of this pillow is best for back sleepers, but back and side combination sleepers might prefer the high loft version.
Read our full Saatva Latex pillow review.
Best Luxury – LUXOME LAYR Pillow
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
When it comes to pillows, back sleepers should take a page out of Goldilocks’s story; while stomach sleepers require something soft and thin, and side sleepers need a thick and firm pillow, back sleepers like something in between. A medium loft and a medium firmness pillow is just right.
The LUXOME LAYR Pillow accomplishes this balanced loft, but takes things a step further–it’s adjustable! With the LUXOME LAYR, you can switch between pillow inserts to get it to your ideal loft and firmness. This helps promote good spine alignment and helps ensure a comfortable night’s sleep.
To make things even more convenient, the covers for the pillow and the pillow inserts are machine-washable.
What We Love about the LUXOME LAYR Pillow
- This pillow is especially cooling; it has cooling gel-infused memory foam, a naturally cooling bamboo cover, and a construction that promotes airflow.
- These pillows are great for couples, since they can be bought in a two-pack and customized to each partner’s needs.
- Luxome offers free shipping in the contiguous US, as well as a 30-night sleep trial.
What to Keep In Mind About the LUXOME LAYR Pillow
- While I love this pillow because of its customization, not everyone is going to want to play the guessing game with this pillow. There are three inserts to mix and match, and some people may not want to go through the process of trial and error.
Read our full Luxome LAYR pillow review.
Best for Cooling – Brooklyn Bedding Talalay Latex Pillow
Brooklyn Bedding Talalay Latex Pillow
Brooklyn Bedding’s Talalay Latex Pillow is a supportive and pressure relieving blended latex foam pillow. It has a ventilated core and removable soft knit cover. It comes in two loft options, making it a good choice for any sleep position.
Mattress Clarity Score
4.70 / 5
Read Full ReviewOur Expert’s Take
Some would argue that there’s nothing worse than waking up hot and stuffy. The Brooklyn Bedding Talalay Latex Pillow is a great product for hot back sleepers everywhere! Not only is latex a naturally cooling material, but Brooklyn Bedding also incorporates a breathable cotton cover.
The brand’s Talalay latex pillow is soft but supportive at the same time. You won’t sink too far into this pillow, but you’ll get plush comfort and support. This pillow won’t sleep hot thanks to the perforated latex foam that promotes airflow. It’s also a versatile pillow with two loft options: low and high.
What We Love About the Brooklyn Bedding Talalay Latex Pillow
- Talalay latex is different than memory foam. It’s soft like memory foam, but it’s bouncier and more responsive. This unique feel makes it easy to move around on, and it helps support the neck.
- This pillow comes in two loft options, so it works well for a wide variety of body types. Heavier back sleepers will compress the pillow more, so they should get the tall version.
- The latex foam is perforated with holes. This lets air flow through the pillow easier, which is how it stays cool.
What to Keep In Mind About the Brooklyn Bedding Talalay Latex Pillow
- Some people prefer the soft, cushy feeling of a down or down alternative pillow.
Read our full Brooklyn Bedding Talalay Latex pillow review.
Best Memory Foam – Coop Sleep Goods Original Pillow
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
Shredded memory foam pillows are filled with tiny pieces of foam, which makes them feel cushiony and malleable. Plus, they can often be adjusted to get a loft that’s right for you. All you need to do is simply unzip the cover and remove some of the shredded foam filling. If this sounds like something you want, take a look at the Coop Sleep Goods Original Pillow.
This pillow is full of a proprietary blend of foam and microfibers that give it a perfect medium-firm feel. Back sleepers who love memory foam most likely will enjoy this pillow because it’ll conform to the head and neck and promote a comfortable, neutral alignment. Stomach sleepers might also benefit from this pillow, as it is also rated one of the best pillows for stomach sleepers.
What We Love About the Coop Sleep Goods Pillow
- It comes with an extra bag of filling, so you can make it taller if you want to.
- It has that classic, slow-moving feel that memory foam fans love.
- It’s a great hypoallergenic pick. The bamboo cover is hypoallergenic and memory foam isn’t known to trap or attract allergens.
What to Keep In Mind About the Coop Sleep Goods Pillow
- You may have to take some of the memory foam filling out to make it softer. Unfortunately, that means it’s easy to make a mess.
Read our full Coop Sleep Goods Original pillow review.
Best Contour – TEMPUR-Neck Pillow
TEMPUR-Neck Pillow
The ergonomic shape to the TEMPUR-Neck pillow makes it an ideal pillow for anyone dealing with neck pain. This solid slab of memory foam will contour to your head and neck, giving you good support and will alleviate neck pain.
Mattress Clarity Score
3.90 / 5
Read Full ReviewOur Expert’s Take
Contour pillows are named as such because they have a unique, contour shape. This ergonomic design is meant to help support your head and neck, and can even help with neck pain. The TEMPUR-Neck is a great choice for those looking into contour pillows for their benefits.
The TEMPUR-Neck is made form a single piece of TEMPUR Material, which is that classic, slow-moving memory foam the brand is known for. However, it’s a rather firm pillow, which is how it helps support your head and neck. You shouldn’t feel like you’re sinking into this pillow.
What We Love About the TEMPUR-Neck Pillow
- Tempur-Pedic sells this pillow in three size options, so it can fit a wide range of body types. Those with broad shoulders should get the biggest size, while those with narrow frames will do best with the smallest.
- The ergonomic design helps support your head and neck, and it can even help with neck pain.
- It’s made from a single piece of TEMPUR material and has that slow-moving memory foam feeling.
What to Keep In Mind About the TEMPUR-Neck Pillow
- If you opt for the cooling cover (which comes at an extra fee), the TEMPUR-Neck could be a little pricey. And without the cooling cover, this pillow will likely trap heat.
Read our full TEMPUR-Neck pillow review.
Best for Side & Back Sleepers – Purple Harmony Pillow
Purple Harmony™ Pillow
The Purple Harmony pillow combines a solid and bouncy feel – thanks to its ventilated latex core – with the squishy nature of the Hex Grid that’s made with the brand’s Hyper-Elastic Polymer.
Mattress Clarity Score
4.40 / 5
Read Full ReviewOur Expert’s Take
Let’s face it, not all of us stay in one position while we sleep. Side and back combination sleepers need a pillow that’s tall enough for both positions and easy to move around on. The Purple Harmony comes in three loft options, and the mid and high loft will work for most back and side combo sleepers out there.
This pillow combines Purple’s proprietary gel grid with a springy, responsive latex core. The mid loft option will work better for back sleepers and side sleepers with narrower frames, while the high loft will work best for those with bigger frames.
What We Love About the Purple Harmony Pillow
- This pillow is springy and responsive and easy to move around on. This means it’s easy to change positions while you sleep.
- The Purple Harmony comes with a nylon and spandex cover that is moisture-wicking.
- The grid and the latex foam have open constructions, so the pillow shouldn’t trap heat.
What to Keep In Mind About the Purple Harmony Pillow
- This is a rather pricey pillow, so it might not fit every budget.
- Because of the unique materials, it doesn’t have that traditional, cushioning feel that you find in traditional pillows.
Read our full Purple Harmony pillow review.
Best Firm – Avocado Molded Latex Pillow
Avocado Molded Latex Pillow
The Avocado pillow is a non-toxic and environmentally friendly pillow filled with a combination of Kapok fibers and natural shredded latex. It has a smooth and plush feel but the shredded latex brings in a lot of support. It is adjustable, making it a good fit for all sleep positions, but its firmness lends itself to side and back sleepers.
Mattress Clarity Score
4.40 / 5
Read Full ReviewOur Expert’s Take
If you’re a back sleeper who likes a firm pillow, then Avocado’s molded latex pillow could be a good option. It’s made from a single piece of molded Talalay latex that has been perforated, which allows air to flow through very easily. But being latex, this pillow feels very bouncy and responsive, and you’re not going to sink too far into this pillow.
This pillow is a mid-loft option perfect for back sleeping and will keep you in a neutral alignment while you sleep. For back sleepers, this means keeping your chin in line with your chest. This, coupled with the firm feeling of the pillow, keeps your head supported while staying in the proper alignment.
What We Love About the Avocado Molded Latex Pillow
- Avocado ensures each product has a Global Organic Textile Standard (GOTS) certification. This means that the materials are certified organic and are made and produced in ethical, sustainable ways.
- It is quite firm, perfect for keeping your head and neck in a neutral position.
- It won’t trap heat thanks to the perforations in the latex foam, which promotes airflow, and the breathable cotton cover.
What to Keep In Mind About the Avocado Molded Latex Pillow
- While Avocado does include this pillow in seasonal discounts, at full price, it may end up out of some budgets.
Read our full Avocado Molded Latex pillow review.
Best Eco-Friendly – Lagoon Lemur Pillow
Lagoon Lemur Pillow
The Lagoon Lemur is the ideal eco-friendly option. It incorporates recycled down alternative microfiber, as well as bamboo, for a medium-soft feel
Our Expert’s Take
If you’re a back sleeper who values eco-friendly products, then we’ve got the pillow for you: the Lagoon Lemur.
The Lagoon Lemur is a medium-soft pillow. So, it should work for many different types of sleepers, but especially back sleepers, who require a balanced feel. It’s also adjustable, allowing folks to add or remove the filling to their liking and get the neck support they need.
Speaking of filling, the Lagoon Lemur has eco-friendly bamboo and recycled down alternative microfibers inside. Because the Lagoon Lemur doesn’t use real down, it’s hypoallergenic and prevents the buildup of contaminants. The cover and liner also include bamboo.
What We Love About the Lagoon Lemur Pillow
- This pillow has an impressive five-year warranty, so it should last a long time.
- The cover of this pillow is machine-washable, so it’s easy to keep clean.
- The bamboo in the cover should provide a comfortable, silk-like feel and won’t trap heat.
What to Keep In Mind About the Lagoon Lemur Pillow
- Adjustable pillows are great for finding that “just right” feeling, but some might find the process messy.
Read our Lagoon Pillows review.
Best Down – Plushbeds Goose Down Pillow
Plushbeds Goose Down Pillow
If you love down pillows, then check out the Plushbeds Goose Down pillow. Goose down is some of the softest out there, but with two firmnesses available, there’s something for everyone.
Mattress Clarity Score
4.80 / 5
Read Full ReviewOur Expert’s Take
Plushbeds’ Goose Down pillow is a fantastic choice for back sleepers who love down pillows because it has two firmness options available.
Lightweight to average-weight back sleepers will most likely enjoy the medium-firm option, while heavier back sleepers may want the firm option. Regardless, both will give you that plush feeling that down is known for.
This pillow comes to you in a cotton sateen shell and feels luxuriously soft. Down can be an insulator, but Plushbeds has optimized this pillow for breathability.
What We Love About the PlushBeds Goose Down Pillow
- This pillow is full of plush down that is supportive enough to help you reach a neutral alignment while back sleeping.
- PlushBeds uses down that has been responsibly and humanely sourced.
- This pillow has been optimized for breathability and temperature regulation so it won’t trap heat.
What to Keep In Mind About the PlushBeds Goose Down Pillow
- PlushBeds uses a number of high-quality materials, and the price reflects that. You can expect to spend around $300 on this pillow, which isn’t a very budget-friendly price.
Read our full PlushBeds Goose Down pillow review.
What Back Sleepers Should Look For In A Pillow
As we mentioned before, people want to find a pillow that helps the head, neck, and spine stay in a neutral position. This will prevent unnecessary stress on the joints. Pay attention to these factors so you wake up feeling refreshed:
Materials
There are many great pillow options for back sleepers from a variety of material types.
- Latex pillows offer great pressure relief and long-term support. Plus, latex quickly responds to your movements so you can sleep comfortably.
- Memory foam pillows also have effective contouring to match the natural curvature of your neck and spine. Additionally, they’re very durable and offer long-lasting support.
- Down pillows are soft and cooling, though they tend to become flat more quickly and may not offer long-lasting support.
- Cotton pillows are also softer and may lose support more quickly.
- Gel-infused pillows can help keep you cool at night.
Loft
Your neck has a normal curvature that should be supported by the pillow. If there’s too much loft, the neck will straighten out. If the pillow is too low, the curve is intensified. Either of these positions will leave a person with soreness and stiffness.
Firmness
Back sleepers should avoid extra-soft or extra-firm pillows. For proper support, back sleepers will want a medium to medium-firm pillow. This should keep the spine aligned properly.
Certain materials affect the density and firmness of the pillow. For example, latex and memory foam pillows are denser and offer a different feel than down and feather pillows.
What Else Can Back Sleepers Do?
Back sleepers should consider more than just the pillow resting under their head. Here are a few more tips for a good night’s sleep.
- Sleep on a supportive mattress: Back sleepers need a medium-firm mattress offering solid support, especially in the lumbar region of the spine. Check out our roundup of the best mattresses for back sleepers if you’re on the market for a new mattress!
- Add a mattress topper to a too-firm mattress: If your mattress is too firm and you aren’t ready for a new one, try adding a memory foam or latex mattress topper for an extra layer of comfort. If your mattress is too soft, some high-density toppers may help make your sleep surface slightly more firm.
- Add another pillow to the bed: Sleeping with a pillow underneath your knees can help the natural curvature of the spine. This is especially true for back sleepers who experience lower back pain.
- Stretch before bed: Doing some light stretches before bed to release muscle tension can help you avoid pressure and pain in the lower back.
- Looking into pillows that offer trial periods: This way, you can sleep on several pillows for a few nights and see which one leaves you feeling the best in the morning.
Benefits of Back Sleeping
Back sleeping is said to be the best sleeping position since it helps allow for the spine to properly align. Neutral spinal alignment allows you to breathe at full capacity during the night and also lessens the chances of you waking up with aches or pain.
Additionally, back sleeping helps keep your hips elevated, so it may be helpful for people who have hip pain. Also, you won’t be laying directly on your hips, but evenly distributing your weight.
Back sleepers also have an advantage when it comes to pillow use. Since there is less friction between the pillow and your face, back sleeping may help reduce wrinkles.
Cons of Back Sleeping
Back sleeping isn’t ideal for everyone, and there are a few cases where you may want to avoid back sleeping all together.
- If you have acid reflux or GERD (gastroesophageal reflux disease), sleeping on your back may not be the best position. since this position can disturb your esophageal sphincter muscle and aggravate symptoms.
- If you have obstructive sleep apnea or snoring issues, back sleeping can make breathing more complex and construct your airways. A lot of back sleepers note that side sleeping helps alleviate symptoms.
- Pregnant people are recommended to sleep on their sides since side sleeping supports circulation and reduces pressure on the veins and internal organs.
Summary
| Pillow | Best For |
| Saatva Latex | Best Pillow for Back Sleepers with Neck Pain |
| Luxome LAYR Pillow | Best Luxury Pillow For Back Sleepers |
| Brooklyn Bedding Talalay Latex | Best Cooling Pillow for Back Sleepers |
| Coop Sleep Goods Original Pillow | Best Memory Foam Pillow For Back Sleepers |
| TEMPUR-Neck | Best Contour Pillow for Back Sleepers |
| Purple Harmony | Best Pillow for Side and Back Sleepers |
| Avocado Molded Latex Pillow | Best Firm Pillow For Back Sleepers |
| Lagoon Lemur | Best Eco-Friendly Pillow for Back Sleepers |
| Plushbeds Goose Down Pillow | Most Best Down Pillow for Back Sleepers |
The Best Pillows for Back Sleepers FAQs
What kind of pillow is best for back sleepers?
The best pillow for back sleepers is one that will support the natural head, neck and spinal alignment of the body. Please keep in mind that this is not the same thing as an exact straight line. Our bodies have a natural curve to them – this is noticeable when sleepers place their hands behind their heads and move them down toward the shoulders – the curvature is prominent in this point.
The best pillow for back sleepers is one that supports this natural curve. One that is too firm will push the head forward, generating neck strain and discomfort. Likewise, a pillow that’s too soft or flat will cause the head to fall too far back, exaggerating the curve of the neck and increasing the likelihood of neck pain as well.
Are memory foam pillows good for back sleepers?
Memory foam pillows can be a great option for back sleepers; the natural contouring and pressure-relieving properties that memory foam provides can help support the neck and the head and keep it in the right alignment, all without falling flat or changing shape overnight. The key is to find the right support level and height for a person’s body type – not all memory foams are created the same in terms of feel or support.
Should back sleepers even use a pillow?
Yes, in most cases back sleepers should use a pillow. How tall or supportive the pillow should be will be determined by body shape and size and also how firm or soft one’s mattress is. The firmer the mattress, the more one’s body will sleep on top of the bed, as opposed to sinking into the bed.
This correlates to how supportive one’s pillow should be – the firmer the mattress, the taller and the more supportive the pillow will need to be. Likewise, the softer the pillow the more someone will sink into the mattress and a flatter pillow will be sufficient.
