Best Pillows for Back Sleepers in 2024

Sep 16, 2024
Fact Checked
Here are our top choices for the most supportive pillows for back sleepers.
Written by: Risa Kerslake
Medically reviewed by: Suzanne Gorovoy, PhD

Key Takeaways

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.

Best pillows for back sleepers in 2024

Lagoon The Fox: Best Pillow for Back Sleepers Overall

Lagoon The Fox
Best Pillow for Back Sleepers Overall
We chose the Lagoon Fox pillow as the “Best Pillow for Back Sleepers Overall” for its shredded memory foam filling that can be added or removed. This can adjust the loft, or thickness of the pillow, to keep your spine aligned. The adjustability makes it ideal for back sleepers of all body weights.
DiscountGet 15% off when you buy two or more pillows
Features
  • Price: $120 for a queen-size before discounts
  • Material: Shredded memory foam and polyester microfibers
  • Brand’s firmness rating: Adjustable
  • Trial period: 100 nights
  • Shipping: Free shipping in the contiguous U.S.
  • Warranty: Five years
  • Offers financing: Yes
Pros and cons
Pros Removable, washable cover and pillow Good for all sleep positions Hypoallergenic Adjustable loft Cons Need to store extra fill Pillow itself can only be washed once a year
Our testing scores

Our scores for The Fox by Lagoon compiled during our extensive testing:

  • 3/5 Temperature
  • 4/5 Support
  • 4/5 Durability
  • 4/5 Comfort
  • 5/5 Cleaning and care

Learn more about our testing and scoring methods.

Additional information

Customer service

You can reach out to Lagoon customer service via:

Payment options 

Lagoon accepts Visa, Mastercard, American Express, Discover, Shop Pay, and Google Pay. Financing is available through Affirm with four interest-free installments of $29.99.

Our Top Pick

Our expert take on the Lagoon The Fox pillow

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. 

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Our tester on the Lagoon the Fox pillow:

“Letting users add or subtract fill makes all the difference, especially if you need more loft and support.”

Our sleep expert’s take

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Sutera Dream Deep: Best Firm Pillow For Back Sleepers

Sutera Dream Deep
We chose the Sutera Dream Deep pillow as the “Best Firm Pillow for Back Sleepers” because its dense memory foam contours and cradles the head and neck. The Dream Deep pillow uses a unique butterfly-shaped design to keep the neck and spine aligned, which may help back sleepers dealing with back pain.
Discount 55% off
Features
  • Price: $99.98 for a queen before discounts
  • Material: Memory foam, polyester, and microfiber
  • Brand’s firmness rating: Medium
  • Trial period: 30 nights
  • Shipping: Free shipping on orders over $80
  • Warranty: None
  • Offers financing: Yes, four interest-free installments with Shop Pay
Pros and cons
Pros Excellent neck alignment Unique design cradles neck and offers arm gaps for side sleepers Washable microfiber cover Cons Pillow can retain heat Butterfly wing portions may sag over time No warranty
Our testing scores

Our scores for the Sutera Dream Deep compiled during our extensive testing:

  • 3/5 Temperature
  • 4/5 Support
  • 4/5 Durability
  • 5/5 Comfort
  • 5/5 Cleaning and care

Learn more about our testing and scoring methods.

Additional information

Customer service

You can reach Sutera by:

  • Phone: Call 844-200-8295, available seven days a week from 5 a.m. to 6 p.m. PT
  • Email: help@suterasupport.com with a 24-hour response time
  • Chat: Live chat, available Monday through Friday from 5 a.m. to 6 p.m. PT

Payment options 

Sutera accepts Mastercard, Visa, American Express, Discover, and PayPal. Financing is available through Shop Pay.

Our expert take on the Sutera Dream Deep pillow

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. 

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Our tester on the Sutera Dream Deep pillow:

“I think the ‘neck groove’ design is great for back sleepers that really need cervical spine alignment while they sleep.”

Our sleep expert’s take

Who may love it

Who may want to avoid it

Luxome LAYR : Best Pillow for Side and Back Sleepers

Luxome LAYR
Best Pillow for Side and Back Sleepers
We chose the Luxome LAYR pillow as the “Best Pillow for Side and Back Sleepers” because it fits a variety of sleeping positions with its three inserts to raise or lower the loft. When sleeping on their back, users can choose the right loft for proper spinal alignment.
Discount 15% back in Lux credit on first purchase
Features
  • Price: $120, $150
  • Sizes: Standard, king
  • Material: Bamboo and memory foam
  • Brand’s firmness rating: Soft, medium, or firm
  • Trial period: 30 nights
  • Shipping: Free shipping in the contiguous U.S.
  • Warranty: None
  • Offers financing: Yes
Pros and cons
Pros Three inserts to customize loft (height) and firmness Naturally hypoallergenic Cooling features Luxurious feel Cons Doesn’t offer a warranty Short trial period More expensive than other pillows we reviewed
Our testing scores

Our scores for the Luxome LAYR compiled during our extensive testing:

  • 3/5 Temperature
  • 3.5/5 Support
  • 5/5 Durability
  • 4.5/5 Comfort
  • 5/5 Cleaning and care

Learn more about our testing and scoring methods.

Additional information

Customer service

You can reach out to Luxome customer service via:

  • Phone: Call 855-458-9663, available Monday through Friday from 9 a.m. to 5 p.m. ET
  • Email: support@luxome.com, available Monday through Friday from 9 a.m. to 5 p.m. ET

Payment options 

Luxome accepts Visa, Mastercard, American Express, Discover, PayPal, Amazon Pay, Google Pay, and Venmo. Financing is available through Klarna or Shop Pay.

Our expert take on the Luxome LAYR pillow

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. 

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“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.  

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Our tester on the Luxome LAYR pillow:

“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.” 

Our sleep expert’s take

Who may love it

Who may want to avoid it

TEMPUR-Symphony Pillow: Best Memory Foam Pillow for Back Sleepers

TEMPUR-Symphony Pillow
Best Memory Foam Pillow for Back Sleepers
We chose the TEMPUR-Symphony pillow as the “Best Memory Foam Pillow for Back Sleepers” due to its excellent contouring and support for the head and neck. The fuller side of the dual-sided pillow is ideal for proper spinal alignment, which may help protect the back from aches and pains.
Discount Buy two pillows and save $79
Features
  • Price: $129
  • Size: Standard
  • Material: Memory foam
  • Brand’s firmness rating: Medium
  • Trial period: None
  • Shipping: Free shipping
  • Warranty: Five years
  • Offers financing: Yes, only available on orders of $1,000 or more
Pros and cons
Pros Great spinal alignment, support, and cushion Removable, washable cover Five-year warranty Cons No sleep trial period No cooling features
Our testing scores

Our scores for the TEMPUR-Symphony compiled during our extensive testing: 

  • 2.5/5 Temperature
  • 5/5 Support
  • 5/5 Durability
  • 5/5 Comfort
  • 5/5 Cleaning and care

Learn more about our testing and scoring methods.

Additional information

Customer service

You can reach Tempur-Pedic at:

  • Phone: Call 888-811-5053 for sleep expert advice before you buy Monday through Friday from 9 a.m. to 9 p.m. ET and Saturday and Sunday from 9 a.m. to 6 p.m ET; call (800) 821-6621 for customer support, available Monday through Friday from 8 a.m. to 8 p.m. ET, Saturday from 9 a.m. to 6 p.m. ET, and Sunday from 10 a.m. to 6 p.m. ET
  • Website: Submit a contact form
  • Chat: Automated chat via the bottom right corner of the website, available 24/7. Live chat agents available Monday through Saturday from 10 a.m. to 6 p.m. ET
  • In-store: Multiple locations across the United States

Payment options 

Tempur-Pedic accepts Visa, Mastercard, American Express, and Discover. Financing is available by using Tempur-Pedic credit cards on orders of $1,000 or more.

Our expert take on the TEMPUR-Symphony pillow

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.

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Our tester on the TEMPUR-Symphony 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.”

Zamat Butterfly Shaped Cervical Pillow: Best Pillow for Back Sleepers with Neck Pain

Zamat Butterfly Shaped Cervical Pillow
Best Pillow for Back Sleepers with Neck Pain
We chose the Zamat Butterfly Shaped Cervical pillow as the “Best Pillow for Back Sleepers with Neck Pain” because its dense memory foam is responsive and contours the head, neck, and shoulders. The butterfly-wing-shaped ergonomic design is ideal for those who might hold tension in the neck or shoulders.
Discount Buy one, get one free
Features
  • Price: $89
  • Size: Standard
  • Material: Memory foam
  • Brand’s firmness rating: Medium
  • Trial period: 100 nights
  • Shipping: Free shipping for orders more than $45
  • Warranty: 10 years
  • Offers financing: Yes
Pros and cons
Pros Good loft for back sleeping Long trial period and warranty for a pillow Washable cover Hypoallergenic Cons May be challenging to fit in traditional pillowcase Sleeps hot
Our testing scores

Our scores for the Zamat Butterfly Shaped Cervical pillow compiled during our extensive testing:

  • 3/5 Temperature
  • 4/5 Support
  • 5/5 Durability
  • 4/5 Comfort
  • 4/5 Cleaning and care

Learn more about our testing and scoring methods.

Additional information

Customer service

You can reach Zamat by:

Payment options 

The brand accepts Visa, Mastercard, American Express, Google Pay, Apple Pay, PayPal, and Shop Pay. Financing is available through Klarna with four interest-free payments of $13.24.

Our expert take on the Zamat Butterfly Shaped Cervical pillow

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.

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Our tester on the Zamat Butterfly Shaped Cervical pillow:

“I think if you’re looking for a solid, long-lasting cervical pillow, this one should fit your bill.”

Our sleep expert’s take

Who may love it

Who may want to avoid it

How we test the best pillows for back sleepers

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.

How to choose the best pillow for back sleepers

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. 

Firmness

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.

Material

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.  

Loft 

“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. 

Cooling

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.

Compare the best pillows for back sleepers as of 2024

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

Bottom line 

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.

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Frequently asked questions

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.

Sources

  1. Skarpsno E, et al. Sleep positions and nocturnal body movements based on free-living accelerometer recordings: association with demographics, lifestyle, and insomnia symptoms. Nature and science of sleep. November 2017. Found on the internet at https://pubmed.ncbi.nlm.nih.gov/29138608/
  2. Radwan A, et al. Effect of different pillow designs on promoting sleep comfort, quality, & spinal alignment: A systematic review. European Journal of Integrative Medicine. February 2021. Found on the internet at https://www.sciencedirect.com/science/article/abs/pii/S1876382020314505
  3. Ravesloot MJL. et al. The undervalued potential of positional therapy in position–dependent snoring and obstructive sleep apnea–a review of the literature. Sleep & Breathing. March 2013. Found on the internet at https://pubmed.ncbi.nlm.nih.gov/22441662/
Suzanne Gorovoy Medical Reviewer
Suzanne Gorovoy is a clinical psychologist, behavioral sleep medicine specialist, and member of the Sleep and Health Research Program at the University of Arizona College of Medicine. She received her graduate degree in School Psychology from Teachers College at Columbia University, her PhD in Clinical Psychology from Case Western Reserve University, and completed a postdoctoral fellowship in Behavioral Sleep Medicine at the University of Arizona College of Medicine.
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