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

Like mattresses, pillows are not one size fits all. While one person may prefer a soft, conforming pillow, another may prefer a firmer, more supportive pillow. One way to tell what type of pillow is best for you is your sleep position. Back sleepers often need a medium loft, contouring pillow to keep the head aligned with the neck and spine.

With the spine resting in a safe, neutral position, the muscles in your back relax, helping you fall into a peaceful sleep and wake with less pain. To help you find better sleep, we outline some of the best pillows for back sleepers on the market. Plus, we explain how to choose the right pillow for back sleeping.

Best Pillows for Back Sleepers

	Model	Highlights	Price (Queen)
	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
	Amerisleep Flex Pillow	Hundreds of MicroFlex cushions that you can fluff into any shape.	$75
	Vaya Pillow	Foam blend features contouring support and resists flattening.	$60
	The Purple Pillow	Hyper-elastic polymer is higher responsive and durable	$109
	Nest Bedding Easy Breather Pillow	Tencel cover for breathability and softness	$119

One side of the Dual Comfort Pillow has gentle, firm support, perfect for supporting the head and maintaining alignment when side sleeping. The opposite side of the pillow is softer and responds immediately to pressure to cushion and cradle the head and neck when back sleeping.

The Dual Comfort Pillow has a soft, ventilated cover to promote airflow. Since Amerisleep’s Bio-Pur® memory foam is made with plant-based oils, this material retains less heat and moisture than traditional memory foam. The foam’s surface is embedded with cooling channels to help warm air escape the pillow and prevent overheating.

You can purchase the Dual Comfort Pillow in a low loft (5 inches) or a medium loft (6 inches). This pillow also comes with a 10-year warranty covering manufacturing defects, such as loss of support or rips and tears in the cover.

The Zoma Pillow cover is made of 97 percent polyester and 3 percent Spandex, making it super flexible, soft, and breathable. Plus, the shredded foam inside the pillow makes it easier for air to circulate through the pillow.

The Zoma Pillow comes with a 10-year warranty that ensures Zoma will repair or replace your pillow if there are any manufacturing defects.

The ability to customize your pillow is helpful for back sleepers because it means your head will never be pushed too far forward or droop below the shoulders.

In addition to making the pillow flexible, the MicroFlex cushions also regulate temperature because warm air can quickly escape the pillow. The combination of MicroFlex cushions and the airy cover keep this pillow cool and inviting.

Like all Amerisleep pillows, the Flex Pillow comes with a 10-year warranty covering manufacturing defects to ensure the pillow keeps supporting you for years to come.

The filling is made with Vaya’s unique foam comfort. This material feels similar to traditional memory foam; however, it has a bit more responsiveness, which allows it to remain springy and supportive night after night.

Vaya’s foam is certified by CertiPUR-US® to be free of harmful chemicals and low in VOC emissions. Each of their pillows comes with a 10-year warranty, which covers structural defects.

5. Purple Pillow

The Purple Pillow has two adjustable boosters, a 1-inch booster, and a .5 inch booster. Each one is made of polyurethane foam and wrapped in 100 percent polyester covers. These boosters are removable and allow sleepers to customize the loft to their needs.

In addition to the bolsters, the Purple Pillow also has a 1.5-inch thick layer of their proprietary Purple Grid™. This grid is made with hyper-elastic polymer, a non-toxic polyethylene material that can withstand intense pressure without losing its shape and responsiveness. The Purple Gird™ is ultra-durable and molds to the head and neck for no-pressure support.

All three layers of the Purple Pillow are wrapped in a removable cover made with polyester and Spandex mesh for maximum comfort and breathability.

The Purple Pillow comes with a 1-year limited warranty. Plus, you can purchase extra boosters for your pillow if you need them.

6. Nest Bedding Easy Breather Pillow

The cover of the Nest Bedding Easy Breather Pillow is made with a Tencel lyocell and polyester blend for a balance of softness and durability. Tencel is an eco-friendly material with a smooth finish, while polyester is ultra-strong with a silky feel. This combination makes the pillow more flexible, allowing it to mold to the curves of your head and neck.

The filling of the Easy Breather Pillow features 80 percent shredded foam and 20 percent microfiber pieces. This blend makes the pillow lightweight and bouncy but also conforming. Thanks to the shredded filling, this pillow also has an adjustable loft. You can unzip the cover to remove or add filling, making it easy to get the perfect loft.

The Nest Easy Breather Pillow comes in five different sizes—standard, queen, king, junior, and side sleeper, which has a slightly higher loft. It also comes with a 2-year limited warranty.

The Benefits of Back Sleeping

Back sleeping is considered to be one of the healthiest sleep positions. When resting on your back, your head and neck are more likely to remain in alignment with your spine, helping the back muscles fully relax and recover during sleep.

However, back sleeping does have some drawbacks. This position can become uncomfortable and lead to neck pain if you sleep on a pillow that is either too high or too low. Also, back sleeping has been known to exacerbate symptoms of sleep apnea and snoring. When the soft tissue at the back of the throat relaxes during sleep, it can obstruct the airways and make breathing more difficult.

To prevent the dangerous effects of sleep apnea and reduce snoring, some sleepers use a wedge pillow that elevates the head and opens up the airways to make breathing more natural. CPAP and BiPAP machines can also be used to regulate breathing at night.

While most back sleepers will sleep comfortably on a medium loft pillow, those with sleep apnea should use a wedge pillow. Additionally, those recovering from a neck injury may prefer an orthopedic or a pillow designed for neck pain.

Best Pillow Types for Back Sleepers

If you are a back sleeper, it is important to get a pillow with enough lift to ensure the head doesn’t droop below the shoulders. However, your pillow should also have some flexibility and contouring to ensure the head is never pushed too far forward.

Below, we explain the various types of pillows and highlight some features to consider as you shop.

Memory Foam

Memory foam pillows are ideal for back sleepers because they contour closely to the body to relieve muscle tension. A medium loft memory foam pillow will mold to the head and neck to ensure proper alignment.

Memory foam pillows can be filled with either a solid block of foam or shredded foam. Pillows with shredded foam can often be customized by removing or adding foam filling.

Pillows made with traditional memory foam tend to trap heat, so be sure to select one with cooling features, such as plant-based foam, air channels, and gel or copper infusions that help absorb body heat. Those with shredded memory foam and microfiber filling tend to have better breathability than those made with a solid block of standard memory foam.

Buckwheat

Buckwheat pillows are a staple in the bedding industry. They are all-natural and feel similar to a soft, squishy bean bag. The filling of a buckwheat pillow is made with the shells of the buckwheat kernels. These pillows typically come with extra filling so sleepers can increase or decrease the height of the pillow. The only drawbacks of a buckwheat pillow are the sound they make as you change positions and the higher cost.

Down Clusters and Feather Fibers

Down is the soft plumage found on the underside of goose and duck wings. This material is very fluffy and soft, giving down pillows a luxurious feel. Typically down pillows are filled with a combination of pure down clusters and feather fibers. However, a pillow must have at least 75 percent down to be labeled a “down pillow.”

The feathers used in down pillows are also from geese and ducks, but they are stiffer and coarser than down clusters. Also, feathers have a sharp quill on the end that can stick up through the cover and poke you as you sleep. This is called “ticking,” and it can often disrupt your sleep. Therefore, be sure to look for a down pillow made with high-quality down, a higher percentage or down than feathers, and a ticking-proof cover.

Latex

Latex foam feels similar to memory foam. It is highly responsive and contours closely to the body. However, because latex foam is derived from the rubber tree’s sap, this material has a slight bounce and often feels springy. Latex foam pillows will provide the same support and contouring as memory foam; however, your head may feel more lifted rather than cradled on a latex pillow.

Polyester

Polyester is a synthetic material that is used as an alternative to down. Polyester is often blended with other fabrics, such as cotton and Tencel, to increase softness and durability. However, there are various types of polyester fillings. Microfiber tends to be the most popular polyester fabric for pillows because it is ultra-soft and absorbent.

How to Choose a Pillow for Back Sleeping

As you shop, it can be easy to get lost in advertisements and exaggerated claims. Therefore, it is important to keep a few key factors in mind when purchasing a new pillow.

Loft

A pillow’s loft refers to its height or thickness. Back sleepers are comfortable on a medium loft pillow between 3 and 5 inches thick. A pillow that is too thin will cause the head to sag and lead to tension in the neck and back. A high loft pillow may push the head too far forward and strain the neck during sleep.

Firmness

Even a medium loft pillow will not mold to the head and neck or maintain proper alignment if it is too firm. Additionally, an extra-firm pillow can cause pressure points to form along the neck.

Therefore, we suggest back sleepers choose a pillow with a medium to medium-firm feel. In most cases, memory foam and latex pillows have the perfect medium firmness for back sleepers, although softer and firmer options are also available.

Shape

Most pillows have a rectangular shape. However, the dimension of the pillow and the loft will vary. A medium loft is best for back sleepers, and the size of your pillow should correlate to the size of your mattress. If you have a queen size mattress, it is best to purchase queen size pillows to ensure you stay supported throughout the night.

Some pillows may also have a gusset, a panel of fabric around the edge of the pillow giving it a three-dimensional look. A gusset gives the filling more room to expand inside the pillow and is often used when constructing down and down alternative pillows.

Wedge pillows are also a great option for back sleepers with sleep apnea or those who snore. Wedge pillows with a 35 to 45-degree angle lift the head and open the air to make breathing easier. This slight elevation can reduce sleep apnea symptoms and snoring so you can get a good night’s sleep.

Price

A high-quality pillow costs between $60 to $200, depending on the filling. Latex and down pillows tend to be more expensive than memory foam or down alternative pillows. Latex pillows with organic certifications, such as GOLS (Global Organic Latex Standard), typically cost more.

Materials

A pillow made with high-quality materials will last for several years. Memory foam made with plant-based oils tends to be more durable than those made with 100 percent petroleum-based oils. Down pillows with a higher percentage of down than feathers are also more durable and will not cause ticking.

In general, it is best to replace your pillows every 1 to 2 years, but a high-quality pillow will ensure your head and neck are supported during this time.

Frequently Asked Questions

Should back sleepers use a pillow?

Yes, back sleepers should always use a pillow. Sleeping without a pillow will cause the head to fall too far below the shoulders, causing the muscles in the neck and back to tighten during sleep. Sleeping in this position all night will leave you feeling stiff and sore in the morning and may lead to chronic neck pain over time.

How high should a pillow be for back sleepers?

It is best for back sleepers to rest on a medium loft pillow, between 3 and 5 inches thick. A thicker pillow may cause the neck to bend and lead to tension build-up. A flat pillow will also cause the head to sag, forcing the muscles to clench.

Should your pillow be under your shoulders?

No, your shoulders should not rest on the pillow since doing so could exaggerate the natural curve of your spine. Instead, your pillow should rest just above the shoulders, beneath the head and neck. A general rule of thumb is that your ears should be parallel to your shoulders when resting on a pillow.

What is the best mattress for back sleeping?

In most cases, the best mattresses for back sleepers are those with a medium to medium-firm feel. This firmness is soft enough to prevent pressure points, but it is also firm enough to keep the head lifted and aligned with the spine.

Is back sleeping bad for pregnant women?

Back sleeping is safe for pregnant women during the first trimester. However, it is best for pregnant women to sleep on their left side in the second and third trimesters. This position reduces the stress on the hips and lower back and ensures proper blood flow to the fetus. A body pillow for pregnancy can also help support the weight of a growing belly.

Conclusion

Back sleeping is a great way to ensure your spine remains in a healthy, neutral position throughout the night. But, the wrong pillow can make this position uncomfortable and lead to chronic neck and back pain. A pillow specifically designed for back sleeping will help you fall asleep quickly and help alleviate morning aches and pains.