Best Pillow for Back Sleepers
When it comes to bed pillows, one size does not fit all. Our bodies are different, our sleeping positions vary, and the areas we need to focus on for pain relief may also change over time.
However, one thing is certain: a bad night’s sleep makes for a bad next day for any of us. Sleep is incredibly important to our overall health. One of the main things we hear from our physicians regarding any ailment or injury, from the flu to Achilles tendinitis, is to ensure we are getting adequate rest.
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Rest fuels our bodies and, along with diet and exercise, plays a huge role in how we fight illness and infection. According to the CDC, most adults need at least seven hours of sleep per night. But, for some, getting to seven hours can be a struggle, whether that is because of a demanding work schedule, a newborn infant, anxiety that makes it difficult to fall asleep, or even a poor-quality pillow.
Whatever it is that prevents you from getting enough sleep (and quality sleep at that) may have a long-term impact on your health. Making quality sleep a top priority is one of the best things you can do for yourself, and a good pillow makes for a good start.
We will review our top picks for the best pillow for back sleepers below, but first, we will take a quick look at sleeping positions and their pros and cons.
Should I Sleep on My Back, My Stomach, or My Side?
There is no one definitive answer when it comes to the “best” way to sleep, but there are some generally accepted opinions and rankings when it comes to how we sleep and what sleeping position we use. Most experts rank each sleep position from best to worst: side, back, and stomach.
While the first two categories are both considered generally safe and healthy, the third (stomach sleeper) is the least favored and can lead to chronic back pain.
Side sleeping is usually considered the best way to sleep as it can keep your airways clear and may prevent snoring, it can help with acid reflux symptoms, and it reduces pressure on your heart.
On the other hand, sleeping on your back may be the best form of rest for those with back pain in terms of its impact on spinal alignment.
If you do generally sleep on your back, you should be sure you have chosen a bed pillow that is best suited for back sleepers and one that will optimize your favorite sleep position for a more restful night of sleep.
Buyers Guide: What to Look For When Shopping for Pillows
Pillow and bedding choices can be overwhelming these days, with everything from allergies to aesthetics to consider! When shopping for the best pillow for sleeping on your back, you will want to keep these things in mind.
Size of Your Bed
The three sizes you will find when it comes to most sleeping pillows are:
- 20×26 inches (standard/full)
- 20×30 inches (queen)
- 20×36 inches (king)
These three sizes correspond to bed sizes, with the idea being that two of these pillows will fit nicely across that particular size bed. With a twin bed, you could use one of any of these pillows.
Double-check the measurements before purchasing a pillow to make sure they work with your existing bed size (and pillowcases!)
Pillow Fillings
Most sleeping pillows will fall into one of these categories:
- Feather/Down: These natural fibers are less popular than they once were, with some of that decreasing owed to growing concerns about the use of animal products.
- Hollow Fiber: These are polyester fillings that can be packed in densely for a firmer pillow; they are hypoallergenic and can also, in some cases, be antimicrobial.
- Microfiber: These synthetic fibers can be made to feel similar to a down pillow. They are also hypoallergenic and can, in some cases, be antimicrobial.
- Memory Foam: These firm and durable pillows are now among the most popular and sought after in the bedding market. This firm pillow can mold to the shape of your head and neck and provide excellent support while you are sleeping.
Budget
While there are plenty of pillow options in the under $20 category, a high-quality memory foam pillow can cost you up to $100 or more. Considering the importance of quality sleep to your overall health, it is best not to skimp too much when it comes to pillows. Even if a $150 memory foam pillow is unrealistic for your budget, you should aim to get to the $30-$40 range to ensure you are getting a quality pillow for a good night’s rest.
Health Concerns
Finally, when shopping for pillows, you should also consider whether any specific health concerns dictate the type of pillow you purchase. If you are allergic to dust mites, you will want to ensure you purchase a pillow that is best suited for those with allergies and has some special protective coverings. If you have a compromised immune system, an antimicrobial pillow will be especially important.
If neck and back pain is a problem for you, you may need to splurge on one of the more expensive memory foam options to find some relief.
Best Pillow for Back Sleepers: Our Top Four Picks
Zamat Contour Memory Foam Pillow
Sizes available: Standard (21 x 13 x 3.9) and Queen (24 x 15 x 4.6 or 24 x 15 x 4.8)
Pillow Material: Memory Foam
Weight: 2.88 pounds
While it may surprise you to learn that a pillow is considered an adjustable pillow, that is in fact, one of the top-selling points when it comes to the Zamat Contour Memory Foam Pillow. This contour pillow comes with removable memory foam inserts (which are around .8 inches thick) so that you can customize it to your needs. This is especially helpful for those who suffer from neck or back pain.
The higher end of the contour pillow sits under your neck when using the Zamat as an orthopedic pillow, but it can easily stand in as a “regular” pillow for those who sleep lower, simply by rotating it 360 degrees.
Two pillowcases offer added comfort and protection, with a soft, quilted outer cover over a stretchable polyester liner that helps the pillow maintain its shape. Additionally, the Zamat pillow is constructed of odorless memory foam, which is why many consumers prefer this orthopedic pillow. Whether it’s the need to relieve back, neck, and shoulder pain, or an effort to reduce snoring, this pillow is guaranteed to help you get a better night’s sleep.
YourFace Memory Foam Beauty Pillow
Sizes available: 12 x 12 x 6 inches (standard and large)
Pillow Material: Memory foam
Weight: 1 pound
Not only does the YourFace Memory Foam Beauty Pillow effectively address back and neck pain, but it also serves several cosmetic functions as well. By alleviating pressure on the face, with the sides that gently cradle your head and neck as you sleep, this pillow can help prevent the wrinkles, creases, and even acne that can occur due to facial pressure on a pillow. This is why it is also favored by those recovering from various cosmetic procedures, who need to ensure they do not toss over and apply pressure to the face while sleeping.
The two sizes share the same basic dimensions, but the large version of the YourFace Memory Foam Beauty Pillow is designed with a slightly higher headrest and more space between the side support sections. This sleeping pillow will work better for a larger frame, and the higher headrest may also be a better choice for those whose primary goal is to reduce snoring.
With a washable bamboo outer cover and a hypoallergenic liner cover, the CertiPUR-US memory foam is produced free from any harmful additives. As a result, this is one of the best pillows you can buy under $100 in terms of overall quality for your sleep style; it protects your skin while also addressing neck and shoulder pain for a restful night of sleep.
Bluewave Bedding Super Slim Gel Memory Foam Pillow
Sizes available: King (33 x 16 x 2.75) Standard (24 x 16 x 2.75)
Pillow Material: Gel-infused memory foam
Weight: 2.5 to 3.5 pounds
When it comes to variety, no one touches the BlueWave Bedding Memory Foam Pillows. There are eight different choices available to buyers, including:
- Ultra Slim Full Pillow – King
- Ultra Slim Full Pillow – Standard
- Ultra Slim Max Cool Full Pillow – Standard
- Hyper Slim – Standard
- Slim – Standard
- Super Slim – Standard
- Super Slim Max Cool – Standard
- Super Slim – King
As the name implies, this low-profile sleeping pillow works well for back sleepers who do not prefer a great deal of “heft” in their pillow. The various options outlined above range in height from 2.5 inches to 4.25 inches.
These pillows also address those sleepers who want to stay cool at night, with advanced cooling features that move heat away from the sleeping surface. The washable cover, made of bamboo and polyester, also wicks away moisture throughout the night. For anyone who experiences night sweats, the BlueWave Memory Foam Pillows may provide some much-needed and welcome relief.
Sizes available: 23.5 x 14 x 4.7 inches
Pillow Material: Memory foam
Weight: 2.5 pounds
The UTTU Sandwich Pillow offers tremendous quality and tremendous value. One of the most affordable and supportive pillow options on our list, this favorite choice for back sleepers allows for an adjustable loft thanks to a removable middle layer.
The fully layered adjustable pillow has a high contour of 4.7 inches and a low of 3.9 inches; once you remove the middle layer from the pillow, you will have a high contour of 3.5 inches and a low contour of 2.8 inches. This customization is one of the reasons we love the UTTU Sandwich Pillow, but it has several other great features as well.
The bamboo viscose cover on the UTTU Sandwich Pillow acts to keep you cool throughout the night as you rest, and it is also fully removable and machine washable. The dynamic memory foam conforms to the curves of your body to provide support for your neck and shoulders, helping to alleviate pain and give you a better night of sleep overall.
Finally, this pillow is designed without any harmful additives and also carries the CertiPUR-US seal of approval.
Beyond the Pillow: More Tips for a Better Night of Rest
Upgrading your pillows to high-quality memory foam can certainly improve your rest, reduce snoring, minimize neck pain, and more. If you decide to invest in quality sleep, do not stop at your bedding: there are several simple practices you can adopt to ensure you are mindful of your sleep health and doing everything you can to improve it.
Try to adopt any or all of the tips below to ensure you are getting adequate rest, which in turn will help you recover from injury and illness faster, improve your mood, boost your metabolism, and contribute to your overall health on a daily basis.
- Reduce or eliminate screen time before bed. Light-emitting screens can interfere with your rest.
- Do not overdo it when it comes to food and drinks. A heavy meal too close to bedtime can make it difficult for you to sleep, and alcohol (as well as caffeine and nicotine) can all disrupt sleep, too.
- Stick to a regular bedtime as often as possible; this kind of consistency helps your body develop a healthy sleep-wake cycle. While it may be tempting to sleep late on the weekends, try not to vary your regular schedule by more than an hour or so in both the morning and night.
- Get a healthy amount of exercise each day, which will contribute to your ability to fall asleep (and stay asleep).
- Sleep in a cool room; ideally, your sleeping environment should be no more than 67 degrees Fahrenheit. If that number on the thermostat is a tough pill to swallow when it comes to your electric bills, you can also use cooling bed sheets.
