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Back sleeping is the second-most common sleep position, after side sleeping. But not all pillows are created equally, and if you’re spending most of the night sleeping on your back, you may benefit from a pillow that can support your neck and shoulders.
Research shows your pillow plays a big role in your quality of sleep because it can affect spinal alignment. The study authors noted pillows with contoured design (those with higher sides for side sleepers and a flattened middle for back sleepers) and heights of 2.5–4 inches are ideal for proper spinal alignment and relieve pressure on the neck.
We talked to Sean Ormond, MD, an interventional pain management specialist at Atlas Pain Specialists in Glendale, Arizona, for tips on choosing the best pillows for back sleepers.
Ormond said it’s important for back sleepers to keep their heads aligned with their spines, which can decrease the chances of neck pain. “Memory foam or latex pillows are often the best choice for back sleepers. These materials conform to the head and neck, offering tailored support and promoting proper spinal alignment,” he explained. “Back sleepers should look for a pillow that provides adequate support to the cervical spine (the uppermost part of the spine, located in the neck), maintaining its natural curvature. Consistent support throughout the night helps decrease pressure points such as the neck and shoulders,” he added.
In addition to consulting with Ormond, our expert Reviews Team personally tested pillows to select the best options. Since it can be overwhelming, we did the legwork to bring you the best pillows for back sleepers so you can spend less time searching and more time resting.
The Fox by Lagoon is an adjustable pillow with shredded memory foam and bamboo-blend materials. Depending on your sleep position, you can add or remove filling to adjust the pillow for comfort. A word of caution—don’t lose the extra filling! The Fox comes with extra filling so you can customize your pillow’s firmness and height. Testers loved the ability to add and subtract filling to find the right fit. And while testers loved the extra filling, they would’ve preferred an extra container to store it. You have a 100-day trial period to decide if the pillow’s right for you.
For those with allergies or sensitivities, the Fox uses hypoallergenic materials (meaning the materials are less likely to cause an allergic reaction). The pillow itself should only be washed once a year to maintain its shape, but the cover can be washed as needed.
Our testers thought back sleepers would get plenty of cushioning and lift around the neck. In fact, the Fox comes with extra fill, and sleepers can add a bit more as needed to adjust so the neck can have proper alignment to avoid pain and stiffness in the morning. Higher-weight (more than 250 pounds) sleepers might benefit from adding fill and giving the pillow a good fluff to get the needed neck support and cushion.
The Fox scored high in most categories, but just average in cooling. While the pillow has a breathable bamboo-blend cover and shredded memory foam fill to help with airflow, our testers felt the Fox wasn’t cool to the touch. But one tester noted there wasn’t any heat buildup while using the pillow.
“Letting users add or subtract fill makes all the difference, especially if you need more loft and support.”
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The Sutera Dream Deep pillow has a unique design influenced by the shape of butterfly wings—the center has a slight dip called the “Ortho-Groove” that cradles the neck for back sleepers and keeps their spines aligned. When testers lay on their backs with their head on the Sutera Dream Deep, they said it felt like a gentle cradle. Back and side sleepers may both like the Sutera Dream Deep—the unique design creates gaps for both types of sleepers to tuck their arms under the pillow.
The Sutera Dream Deep pillow is made of traditional memory foam and has a medium-firm feel. Our testers think lighter-weight (less than 130 pounds) sleepers may feel it’s a bit too firm.
Our tester thought the pillow was similar to a cervical neck pillow used at a spa or during a massage. Higher-weight sleepers may appreciate the neck support; it’s firm enough but allows for a nice amount of sinkage while on their back.
The Dream Deep scored well in most categories, but it did lag in temperature. Since it’s made with memory foam, which tends to retain heat, hot sleepers may want to consider adding a cooling cover (Sutera does not sell a cooling cover for this pillow).
The Dream Deep isn’t a traditional pillow shape, and we think there is a chance the butterfly wing portions may start to sag over time. But overall, our testers thought the pillow had excellent comfort features, especially with the neck support necessary for back sleeping. We also like that the microfiber cover is washable.
“I think the ‘neck groove’ design is great for back sleepers that really need cervical spine alignment while they sleep.”
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The Luxome LAYR was our pick for “Best Pillow for Side and Back Sleepers due to its range of customization options, which benefit both side and back sleepers. The pillow comes with three different inserts: soft, medium, and firm:
Mixing and matching these inserts changes how the pillow feels and how thick, or lofty, you can make it. And because one of the inserts contains shredded foam, testers think this is one of the most customizable pillows on the market (adjustable pillows will usually have solid blocks of memory foam to swap out or an insert of shredded foam—rarely does a company offer both in one product).
Sleepers of different body weights and sleep preferences should feel comfortable with the LAYR. Our tester noted, “If people are indecisive when it comes to their sleep position, this is the pillow for them.” Testers also noted that because the Luxome LAYR has a mix of shredded foam and solid blocks, they were able to fine-tune their pillow more than other pillows they tested.
Back sleepers may prefer a medium loft, so removing one or two of the inserts can be enough to keep your neck and back comfortable, possibly preventing any back aches the next morning. Our tester said they removed about half of the filling in the down alternative and memory foam layer to achieve a medium-firmness, and they felt their neck was more supported while back sleeping.
“A medium-firm pillow supports the head and neck sufficiently without causing the head to be pushed too far forward or sinking too low, ensuring the spine remains in a neutral position,” explained Ormond.
If you are a combination back and side sleeper who primarily sleeps on your side, you can play with the loft and inserts until you find the combination that keeps a good curve in your neck between the pillow and your shoulders.
Since the cover is made of bamboo material, it’s naturally cooling. This helps if you sleep hot. The gel in the memory foam insert also helps regulate temperature, so hot sleepers may benefit from sleeping with the memory foam layer on top.
“I had the pillow at a loftier height with my chest elevated, which could be nice for those who snore, have sleep apnea, or experience reflux.”
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The TEMPUR-Symphony pillow was our choice for “Best Memory Foam Pillow for Back Sleepers.” We like its unique dual-sided design: One side is flatter for side and stomach sleepers, and the other side has an arch and contour that gives back sleepers the spinal alignment that can help ease back pain. The memory foam material offers plenty of molding to support the head and neck, according to our testers.
The pillow was designed for back sleepers to use the fuller side, but testers lay on their backs with both sides and said both kept their spines aligned. Our testers also thought both sides had good lift and cushion around the neck while lying on their backs. Higher-weight sleepers may get better cushioning and spinal alignment using the fuller side with the increased loft.
While the company refers to the pillow as “soft,” our testers thought it was on the medium side, which provides more of the support necessary to keep your spine aligned. Since the TEMPUR-Symphony is made of memory foam, it may not be a good fit for those who like a cooler pillow—dense memory foam tends to retain heat.
It’s also worth noting the TEMPUR-Symphony is the only pillow on this list that doesn’t come with a trial period. If you’re unsure if the TEMPUR-Symphony will be a good fit, we recommend trying a similar pillow with a sleep trial, like the Sutera Dream Deep pillow.
“The Pillow was designed for back sleepers to go on the fuller side, which feels great when black sleeping, but I think either side will work.”
The Zamat Butterfly Cervical pillow is designed with two butterfly-wing-shaped cutouts to help you sleep in any position. These wings let you place your arms underneath the pillow in any sleeping position, which the company says helps with blood circulation in the cervical spine and the rest of your body.
The adjustable contouring of the memory foam follows the natural curves of the body. The center of the pillow has a flattened middle to accommodate your head, while the sides provide an ergonomic groove for your arms, and the bottom of the pillow has a gentle slope to support and prop up your neck.
Our tester rated the Butterfly Shaped Cervical pillow a medium firmness, which should suit a variety of sleeping needs and preferences.
Our tester—who experiences neck pain—felt it took some time to get comfortable with the unique design of the pillow. One of the benefits of the Zamat Butterfly Shaped Cervical pillow is that it comes with a 100-night trial period and 10-year warranty—by far the longest trial and/or warranty offered for each of our tested pillows. This gives sleepers plenty of time to really try it out and see if it helps neck pain.
The pillow loft measured just over 5 inches, which is ideal for those who like to sleep on their back (or side). Our tester appreciated being able to turn the pillow to the higher side to keep their head elevated. They thought this kept the body in good alignment, and they liked being able to put their arms around the winged sides.
The lower side of the pillow also worked great for back sleeping. Our tester said they experienced “a gentle hug” around the back and neck and felt supported.
Because this pillow is made with memory foam material, hot sleepers may want to look for a cooling pillowcase or try another pillow.
“I think if you’re looking for a solid, long-lasting cervical pillow, this one should fit your bill.”
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Our Reviews Team recommends products and services we believe provide value to the lives of our readers. As we perform our in-depth research, we interview industry experts to provide the most accurate review possible.
We evaluate each pillow’s suitability for back pain by testing for firmness, support, and pressure relief. Pillows that keep the spine in alignment with head and neck support will score the highest.
We personally tested each pillow on our list to gather firsthand insights into each brand’s features and ranked them in the following categories:
Firmness
Firmness is crucial in determining how well a pillow can support the neck and head, which directly affects spinal alignment for back sleepers. Adjustable pillows can help sleepers of all types align their spines, so we included several adjustable models in this article.
We evaluate the firmness by:
Back sleepers usually benefit the most from medium or medium-firm mattresses. See our picks of the best mattresses for back sleepers for more information.
Support
Support is a key factor in a good night’s sleep. A supportive pillow ensures the head, neck, and spine remain in proper alignment throughout the night. Foam is a particularly supportive material, so you will see many pillows with foam construction in this review. We assess support by:
Pressure Relief
Pressure relief is essential for reducing strain on the head, neck, and shoulders—three common areas of pressure for back sleepers. We test pressure relief by:
To learn more about our testing, review our sleep methodology.
We continuously test new pillows each month and make sure we give you the most up-to-date information possible. We regularly find new pillows hitting the market, and update our content to keep our recommendations as relevant as possible.
You may have put a lot of thought into buying a new mattress, but maybe not your pillow. Aside from a few brands, you may not even be aware of the extensive options on the market today. But just as you would choose the best mattress based on preferences and sleeping needs, your choice of pillow can make the difference between a good night’s sleep and dealing with neck or back pain in the morning.
The right firmness level for someone who sleeps on their back is important when it comes to keeping the neck in proper alignment. Medium-firm pillows are usually ideal for back sleepers, according to Ormond. He explained this firmness can give the right support without causing the head to sink into the pillow or be pushed too far forward.
Ormond says memory foam and latex pillows are ideal for those who sleep on their back because they provide contour to cradle the head and neck. This is important for spinal alignment and support where it’s needed most.
“The pillow should be neither too high nor too low, ensuring the head is aligned with the spine and reducing the risk of neck strain,” said Ormond. This pillow thickness is known as ‘loft.’ Back and side sleepers need a higher loft than stomach sleepers to keep the body in a good alignment.
Memory foam, while great for back sleepers, tends to trap heat. If you’re someone who sleeps hot, this could be an issue. Some memory foam materials, such as pillows made with shredded memory foam, might sleep cooler because of the increased air flow. You can also purchase a separate cooling pillowcase for added temperature regulation.
| Pillow type | Memory foam, polyester | Memory foam, polyester | Bamboo, memory foam | Memory foam | Memory foam |
| Cost | $120–$140 | $99.98 | $120–$150 | $129 | $89 |
| Firmness | Adjustable | Medium | Adjustable | Medium | Medium |
| Trial period | 100 nights | 30 nights | 30 nights | N/A | 100 nights |
We think the best pillow for back sleepers is the Lagoon The Fox pillow for its ability to make small adjustments to customize loft. We also liked the Sutera Dream Deep pillow for its firm memory foam, the Zamat Butterfly Shaped Cervical pillow for its ability to help ease neck pain, the Luxome LAYR for its customizable options, and the TEMPUR-Symphony for its dual-sided support.
But ultimately, the best pillow for you depends on several factors. Just be sure to choose a medium-firm pillow, as these usually provide the best level of support.
According to experts, the best pillows for back sleepers are made of memory foam or latex. These pillows conform to the head and neck, which gives personalized support and promotes proper spinal alignment.
A medium-firm pillow is typically ideal for back sleepers. Ormond explains that medium-firm pillows help support the head and neck, so the spine is in good alignment. This also prevents the head from being pushed forward or sinking into the pillow.
Ormond recommends a pillow of medium thickness, usually about 3 to 5 inches. This keeps the head elevated and the spine straight. This prevents the neck from bending too much, which can cause pain.
Have questions about this review? Email us at reviewsteam@ncoa.org.
