Best Pillows for Back Pain: Reviews and Buyer’s Guide

About 80 percent of all American adults experience back pain at some point in their lives. In many cases, back pain is acute and lasts above three months. Torn or damaged muscles or ligaments typically cause acute back pain.

However, back pain can also be chronic, lasting longer than three or even six months. Chronic back pain is often the result of an injury that didn’t heal correctly or an inflammatory condition, such as arthritis, osteoporosis, or fibromyalgia.

No matter the cause, back pain can make it difficult to relax and get a good night’s sleep. If your spine is not in a neutral position throughout the night, the muscles in the back remain tense throughout the night, slowing down recovery and causing back pain to worsen.

To help you get deep, restorative sleep, we outline some of the best pillows for back pain. Plus, we explain what to look for when selecting the right pillow.

Best Pillows for Back Pain

	Model	Highlights	Price (Queen)
	Amerisleep Flex Pillow	Hundreds of MicroFlex cushions that you can fluff into any shape.	$75
	Amerisleep Dual Comfort Pillow	Soft side and firm side, with your choice of a low or mid-loft.	$130-$150
	Zoma Pillow	Shredded memory foam fill keeps you cool and comfortable.	$75
	Vaya Pillow	Foam blend features contouring support and resists flattening.	$60
	Coop Home Goods Pillow	Shredded foam and microfiber filling with an adjustable loft	$79

1. Amerisleep Flex Pillow

Our favorite pillow for back pain is the Amerisleep Flex Pillow. This pillow is filled with hundreds of MicroFlex cushions, making it incredibly flexible and conforming. If you prefer back or side sleeping, the Flex Pillow molds to the unique curves of your head and neck, providing the perfect level of support for proper spinal alignment. With the spine in a neutral position, the muscles relax, and healing can take place.

Amerisleep’s foam filling is backed by a CertiPUR-US® certification, guaranteeing it is free of harmful chemicals and has minimal VOC off-gassing (Volatile Organic Compounds). This third-party certification ensures the Flex Pillow is safe for those with allergies and other sensitivities.

The ultra-soft ventilated cover releases warm air to keep the surface of the pillow cool and inviting. The space between the MicroFlex cushions also allows body heat to pass through the pillow without causing it to overheat.

The Flex Pillow is available in a queen size, measuring 27 by 16 inches, and a king size, measuring 34 by 16 inches. Both sizes have a medium 6-inch loft (height) that works well for both side and back sleepers. The Flex Pillow also comes with a 10-year warranty that covers structural defects such as indentations.

“Overall, I recommend the Amerisleep Flex Pillow as the best pillow for anyone suffering from back pain,” says Dr. Jordan Burns. “With its hundreds of MicroFlex cushions, it is great and adaptable for all types of sleepers and body types.”

2. Amerisleep Dual Comfort Pillow

Amerisleep’s Dual Comfort Pillow offers sleepers two different firmness levels. This pillow has a soft side, perfect for extra contouring and pressure relief when back sleeping. However, it also has a firm side for additional support when side sleeping. No matter which side you rest on, the responsive Bio-Pur® foam filling molds to your head and neck to keep you resting in a healthy position and alleviate back pain.

Amerisleep’s Bio-Pur® foam is made with plant-based oils, rather than 100 percent petroleum-based oils, making the pillow eco-friendly, responsive, and more breathable than traditional memory foam. Like their MicroFlex cushions, Bio-Pur® is also certified by CertiPUR-US® to be free of harmful chemicals and additives.

“The Amerisleep Flex and Dual Comfort Pillows are great options for anyone suffering from back pain that is looking for a pillow to help provide them with proper spinal positioning during sleep,” says Dr. Burns.

The Dual Comfort Pillow comes in two lofts, a 6-inch loft that works well for side sleepers and a 5-inch loft that many back sleepers prefer. It is also available in king and queen sizes.

3. Zoma Pillow

Like Amerisleep’s Flex Pillow, the Zoma’s Pillow is filled with shredded MicroCushions™ that make the pillow adaptable. This responsive foam filling can easily mold to the shape of your head and neck no matter which sleep position you prefer.

With close contouring, the head will never be pushed too far forward or fall below the shoulders on the Zoma Pillow. This alignment ensures those with back pain experience a relaxing and rejuvenating night of sleep.

The cover of the Zoma Pillow features a polyester and Spandex fabric for maximum comfort and flexibility. This cover also features air channels to help body heat quickly dissipate, so your face and neck stay cool throughout the night.

The Zoma Pillow is available in two different sizes—queen and king. Both sizes have a 6-inch mid-loft height ideal for side, back, and combination sleepers. Zoma also includes a 10-year warranty with each pillow to cover any manufacturing or structural defects.

“The Zoma Pillow provides a unique option for any type of sleeper,” says Dr. Burns. “Its adjustable memory foam MicroCushions™ feature allows for a more cool and comfortable night’s sleep.”

4. Vaya Pillow

The Vaya Pillow is a great choice for side sleepers with back pain. While the foam filling of this pillow is soft and conforming, it also has a slight bounce that keeps the head from sinking below the shoulders and forcing the spine to bow. This buoyancy is perfect for those with back pain because it promotes a safe, neutral spine.

Vaya Foam is also more breathable than most foams, so it won’t become flat or lose its elasticity even as it dissipates body heat throughout the night. The Vaya cover is ventilated and made with a soft, airy microfiber material to keep you cool and comfortable.

“Specific to side sleepers, the Vaya Pillow is a useful option for anyone looking to alleviate neck and back pain while keeping their spine in a neutral alignment,” says Dr. Burns.

The Vaya Pillow comes in both queen and king dimensions—both with a 6-inch medium loft. Each Vaya Pillow comes with a 10-year warranty covering manufacturing defects, such as indentation or rips in the cover.

5. Coop Home Goods Pillow

The Coop Home Goods Pillow has a shredded memory foam and microfiber filling with an adjustable loft. By unzipping the cover, sleepers can customize the pillow’s loft by adding or removing the filling. Each pillow comes with a half-pound bag of filling, so you never have to worry about not having enough fill. Plus, the use of microfiber pieces gives this pillow a soft plushness.

Coop Home Goods uses a CertiPUR-US® certified memory foam, which is hypoallergenic and resistant to dust mites, ensuring it is safe for you and your family. The cover of this pillow features Coop Home Goods’ signature Luttra™ fabric, an ultra-soft blend of cotton and sustainably harvested bamboo. This cover is also breathable, removable, and machine washable, helping to keep the pillow clean and germ-free.

The Coop Home Goods Pillow is available in king and queen sizes and comes with a 5-year limited warranty.

How to Choose a Pillow for Back Pain

Whether you have acute or chronic back pain, it is important to get a pillow suited to your specific needs to promote healing and better sleep. Below, we outline some of the most important factors to consider when shopping for the perfect pillow for back pain.

Loft

The pillow’s loft or height is the most important thing to consider when selecting a pillow for back pain. A high loft pillow could push the head too far forward, causing the neck muscles to tighten and clench during sleep. If the pillow’s loft is too low, it could cause the head to sag and bend, leading to tense, sore muscles in the neck and shoulders. Spending an entire night in these tense positions will leave you with aches and pains in the morning and could make back pain even worse.

In most cases, your sleep posture can help determine the loft most comfortable for you. Pillows for side sleepers have a medium loft, around 6 inches, and the best pillows for back sleepers are those with a low to medium loft, between 5 and 6 inches.

We recommend avoiding stomach sleeping wherever possible since this position can strain the neck and back muscles. However, some sleepers may find it difficult to sleep in any other position. If that is the case, pillows for stomach sleeping should have a low-loft to prevent exaggerating the spine’s natural curve.

Firmness Level and Support

Pillows come in several different firmness levels, from soft to extra-firm. A pillow’s firmness will determine how much your head sinks into the material and how much contouring you experience.

Side sleepers and back sleepers with back pain often prefer a medium to firm pillow to prevent over sinking and spinal misalignment. However, stomach sleepers need a soft, thin pillow to keep the head low to the mattress and aligned with the neck and spine.

Shape and Size

Most pillows have a rectangular shape. However, some specialty pillows for back pain, often called orthopedic pillows, have indentations in the middle to cradle the head. Some orthopedic pillows may also be tapered at the bottom for more accurate positioning of the neck.

Bed pillows come in standard sizes. A standard bed pillow, often called a full size, measures 20 inches wide by 20 inches long. A queen size pillow is typically 20 inches wide by 30 inches long, and a king size is 20 inches wide by 36 inches long. In most cases, it is best to purchase pillows that correlate to the size of your mattress. For example, if you have a queen size bed, you should purchase two queen size pillows.

Materials

The material the pillow is made of determines its firmness, loft, support, and pressure relief. Below, we outline some of the most common pillow fillings and explain which ones are best for back pain.

Memory Foam

Memory foam pillows are ideal for those with back pain because this material is highly responsive and conforming. Memory foam molds to the body, creating a soft yet supportive layer between you and the mattress, keeping the head and neck aligned with the shoulders and spine.

Memory foam pillows can be made with either one solid block of foam or with shredded foam. Shredded foam is often blended with other materials, such as cotton or polyester fibers. Some shredded foam pillows are also customizable, allowing sleepers to remove or add foam pieces to adjust the pillow’s loft.

The primary complaint against memory foam is that it tends to trap heat and moisture, causing the pillow to become too warm and uncomfortable. Therefore, we recommend choosing a memory foam pillow with cooling features, such as embedded air channels, gel or mineral infusions, or foam made with plant-based oils.

Latex Foam

Latex foam is derived from the sap of the rubber tree, giving it natural flexibility and bounce. While latex pillows conform to the body similar to memory foam, they typically have a firmer, more buoyant feel that keeps the head lifted rather than cradled.

Poly-Foam

Polyurethane foam often referred to as poly-foam, is manufactured like memory foam and is soft and conforming. However, poly-foam does not have the same elastic quality as memory foam. Therefore, it may not contour to the body as closely or provide as much support. Poly-foam is also not as durable as memory foam and may lose its shape more quickly.

Buckwheat

Buckwheat pillows are filled with the seeds and outer shell of the buckwheat plant. Buckwheat hulls are highly conforming and can help ease muscle tension and pressure when used in a pillow. Most buckwheat pillows have an adjustable loft, allowing sleepers to add or remove hulls to change the pillow’s firmness and loft.

Buckwheat pillows are also lightweight and breathable since warm air can pass through the shredded material quickly. The only complaint against buckwheat pillows is that they tend to be noisy and often rustle as you change positions throughout the night.

Down

Down pillows are made with a combination of down clusters, the soft plumage from the underside of duck and geese wings, and feather fibers. Down is incredibly soft and fluffy—offering sleepers a luxurious feel.

Down also has natural moisture-wicking abilities, making these pillows airy and cool to the touch. In terms of support, down pillows compress easily and mold to the shape of your head to maintain alignment.

Frequently Asked Questions

Why does my back hurt after waking up?

If your back hurts when waking up in the morning, it is likely because you are not sleeping on the right mattress or pillow. If your mattress is too soft for your body type and sleep position, your hips and shoulders may sink too far into the bed and force the spine to bow. With your spine in this awkward position, the muscles in the back remain tight, leading to tension and pain in the morning.

Likewise, a pillow that is too soft or too firm can force the head to bend at an odd angle and lead to tension in the neck and back.

In most cases, the best mattresses for back pain are medium-firm. However, when shopping for a new mattress, be sure to select one that is supportive and comfortable for your body type and sleep style.

How many pillows do you need for lower back pain?

If you have back pain, you should have at least one supportive pillow under the head to maintain proper alignment. For back sleepers with lower back pain, a thin pillow can be placed under the hips to keep the torso lifted and the spine neutral.

Side sleepers with back pain can place a thin pillow between the knees to alleviate pressure on the lower back and ease discomfort.

What is the healthiest sleeping position?

Most experts agree that the healthiest sleep position is right side sleeping. This position is ideal for keeping the spine neutral and alleviating muscle tension. Right side sleeping also minimizes pressure on the heart and lungs, improving circulation and breathing.

Should your shoulders be on the pillow when sleeping?

No, the shoulders should not rest on the pillow during sleep. The pillow should sit snugly against the shoulders but should not lift them in any way. If the shoulders lift, it could cause the spine to curve unnaturally and lead to tension build-up.

How do you know when back pain is serious?

Acute back pain typically lasts for 12 weeks and is often the result of an injury or muscle strain. If back pain lasts longer than 12 weeks, you may need to speak with your doctor about physical therapy. It is also important not to ignore persistent back pain since it can be a sign of a more serious medical condition.

Conclusion

Whether you are recovering from an injury or dealing with chronic back pain due to other health complications, the right pillow can make a world of difference. As you shop, be sure to keep your sleep position in mind. Each sleep posture requires a different level of support to maintain a neutral spine and promote healing. A pillow suited to your specific needs will ensure you find the comfort and pain relief you need.