Written by Julia Forbes, Sleep Advisor Product Tester
If you look like a turtle on its back when you try to get out of bed, you might want to reconsider whether your bedding fits your sleeping position. Back sleepers should be mindful of back and neck pain, and part of this includes having the right pillow.
A supportive pillow can help keep the neck aligned with the rest of the body by preventing your neck from sinking too much when you sleep on your back. This may not only help prevent neck strain but it might also help alleviate snoring.1
Here, the Sleep Advisor team and I are sharing a diverse set of pillows that we think meet the needs of back sleepers. Take a look at our top picks below.
What’s the Best Pillow for Back Sleepers?
The Saatva Latex Pillow is our top pick for back sleepers. Our reviewer noted its hotel-like feel and complimented its signature design, which includes multiple layers and a supportive latex core.
Best 10 Pillows for Back Sleepers
- Saatva Latex Pillow – Editor’s Pick
- Luxome LAYR – Best Pillow for Back Sleepers with Adjustable Fill
- Puffy Signature Pillow – Best Memory Foam Pillow for Back Sleepers
- Nolah Squishy Pillow – Best Cooling Pillow for Back Sleepers
- Brooklyn Bedding Luxury Cooling Memory Foam Pillow – Best Hypoallergenic Pillow for Back Sleepers
- TEMPUR-Cloud® Pillow – Best Pillow for Back Sleepers with Neck Pain
- Avocado Green Pillow – Best Organic Pillow for Back Sleepers
- Lagoon Lemur – Best Down Alternative Pillow for Back Sleepers
- Purple Harmony™ Pillow – Best Low-Loft Pillow for Back Sleepers
- Coop Original Crescent Pillow – Best Pillow for Back and Side Sleepers
Sleep Advisor’s Testing Methodology
At Sleep Advisor, our product reviews are based on findings from in-person tests that give us a genuine understanding of how the mattress feels and performs.
For this roundup, we prioritized especially important features for pillows for back sleepers. We paid special attention to components such as pillow thickness, support elements, material, and cooling features.
The Best Pillows for Back Sleepers, Reviewed
Saatva Latex Pillow – Editor’s Pick
Saatva Latex Pillow
A pressure-relieving pillow made with natural latex.
Saatva Score
4.80 / 5
Read Full ReviewJust like Saatva’s luxury mattresses, the Saatva Latex Pillow has a multi-layer construction that’s engineered for both support and comfort. Its “Standard Loft” height of 4 to 5 inches is well-suited for back sleepers.
While the pillow’s “fill layer” of microdenier fibers — extremely tiny and soft synthetic fibers provide a down-like plushness against your head, the shredded latex core ensures there’s still plenty of support for your neck.
Want to know more? Read our comprehensive review of the Saatva Latex Pillow, or browse our roundup of the best latex pillows available.
Luxome LAYR – Best Pillow for Back Sleepers with Adjustable Fill
Many of the pillows on this list allow you to adjust their height and feel by removing or adding fill. But the Luxome LAYR, as its name suggests, takes this feature a step further: it includes three “inserts” that can be swapped and layered to your heart’s content.
Back sleepers should appreciate this level of customization, as it can sometimes be difficult to balance softness with the right amount of loft and neck support.
Puffy Signature Pillow – Best Memory Foam Pillow for Back Sleepers
Puffy Pillow
An adjustable pillow that could benefit hot sleepers and those with allergies
Puffy Score
4.90 / 5
Puffy is known for their cloud-like mattresses, and the company’s Signature Pillow is a fitting complement. This pillow is filled with CertiPUR-US®-certified memory foam that you can remove or add to as needed. Changing up the fill is a good way to help find the ideal alignment for your neck and head while on your back.2
Curious about this pillow? Check out our in-depth Puffy Signature Pillow review.
Nolah Squishy Pillow – Best Cooling Pillow for Back Sleepers
When your head and neck feel hot, it can be tough to sleep in any position. The Nolah Squishy Pillow tackles this problem with a breathable bamboo blend cover and shredded pieces of foam as the fill. This setup is a great option for back sleepers who run hot because not only can the pillow help keep them cool, but they can also change up the amount of fill to get the loft and feel they desire.
Brooklyn Bedding Luxury Cooling Memory Foam Pillow – Best Hypoallergenic Pillow for Back Sleepers
Brooklyn Bedding Luxury Cooling Pillow
A pillow with dual-action cooling for hot sleepers.
Brooklyn Bedding Score
4.60 / 5
The Brooklyn Bedding Luxury Cooling Memory Foam Pillow should provide a responsive, contouring night’s rest for folks who sleep on their backs. The pillow should cradle your neck and shoulders while keeping your head comfortably aloft.
You can choose between high or low loft depending on your preference, and since the pillow contains a single slab of memory foam rather than shredded or cut-up pieces, you won’t need to “fluff” or manipulate the pillow to puff up.
TEMPUR-Cloud® Pillow – Best Pillow for Back Sleepers with Neck Pain
TEMPUR-Cloud Pillow
Featuring the brand’s famous TEMPUR® Material, this pillow adapts to the pressure from your head and neck to deliver soothing comfort.
Tempur-Pedic Score
4.50 / 5
If you wake up with a crick in your neck, your pillow might be to blame. The TEMPUR-Cloud® is a great option for these folks, as its dense foam construction supports the neck and encourages proper spinal alignment.3 It effortlessly balances this lift with cushioning, making it a comfortable option for most back sleepers (and, as an added bonus, any sleepers who also switch to their sides).
Want more information? Check out our full TEMPUR-Cloud® pillow review or our list of the best pillows for neck pain.
Avocado Green Pillow – Best Organic Pillow for Back Sleepers
Avocado Green Pillow
Sustainable brand Avocado brings their same eco-friendly touch to this pillow.
Avocado Score
4.50 / 5
Read Full ReviewAvocado is a brand known for their sustainable and organic mattresses, and their Avocado Green pillow has a fill of GOLS-certified organic latex and GOTS-certified organic kapok fibers. This combination gives the pillow a medium feel that’s a good option for back sleepers who want something better for the planet.
Interested? Look through our in-depth Avocado Green Pillow review or peruse our picks for the best organic pillows.
Lagoon Lemur – Best Down Alternative Pillow for Back Sleepers
Lagoon Lemur Pillow
A pillow made of recycled down fibers, providing support for back sleepers.
The Lemur uses recycled down alternative microfibers as well as 100% bamboo fibers to create its cushiony feel.
Lagoon describes this pillow as ideal for back sleepers due to its lower loft and supportive structure—it’s definitely softer than most foam pillows but a bit more robust than your typical down alternative pillow. We think this could be a great option for back sleepers who like a down alternative feel but still need that vital support for their head and neck.
Looking for more pillows that use bamboo? Read through our list of the best bamboo pillows.
Purple Harmony™ Pillow – Best Low-Loft Pillow for Back Sleepers
Purple Harmony™ Pillow
Purple gives you three loft choices here, including a low loft option that’s perfect for back sleepers who don’t need as much height.
Purple Score
4.40 / 5
Read Full ReviewIf you’re a back sleeper who prefers to lay low on your mattress, the Purple Harmony™ may come in handy. This pillow comes in High, Medium, and Low lofts, but we’ll focus on the Low model in this review.
A combination of latex and the iconic Purple grid gives this pillow stellar support and a uniquely comfortable feeling. Even with the lower loft, back sleepers should appreciate the cushioning around their necks.
Want to know more about this pillow? Consult our full Purple Harmony™ Pillow review.
Coop Original Crescent Pillow – Best Pillow for Back and Side Sleepers
Coop Sleep Goods Original Crescent Pillow
A pillow designed for back- and side-sleepers who switch between the two positions. Its crescent shape leaves room for your shoulders and may help encourage healthy neck alignment.
Coop Score
4.90 / 5
Constantly flipping between your side and your back when you sleep? Coop designed the Crescent pillow with you in mind. The crescent shape is meant to cater to both these sleeping positions — it gives your shoulders ample room when you’re on your back and the right amount of softness and support in either posture.
The cozy, adjustable fill is made from a proprietary memory foam, and microfiber blend amusingly dubbed “Oomph!” by Coop. Your pillow purchase even comes with an extra ½ pound of fill so you can stuff it to your liking.
Sleep on your side more than your back? Browse the best pillows for side sleepers.
Pillow Considerations for Back Sleepers
If you find yourself having trouble getting a good night’s sleep, choosing a pillow designed for a back sleeper can be an affordable solution, especially if you are feeling pain in your neck or shoulder soreness. Plus, old bedding can collect dust mites, which can trigger allergy symptoms.4 If your pillow is old or not up to snuff, it may be time to replace it.
There are specific considerations back sleepers should be mindful of when choosing the perfect pillow, especially for optimal comfort and peace of mind.
Types of Materials
The materials within the pillow are important because they can impact how the pillow feels. The upside is that consumers have plenty to choose from in the pillow market.
Polyurethane
- A dependable staple material for bedding
- Usually more affordable than memory foam
- Look for hypoallergenic kinds
Memory Foam
- Memory foam is known to keep its shape but still conform to the sleeper’s shape for nice pressure relief
- Can run hot without added cooling features
Latex
- Eco-friendly, durable, and great for temperature regulation
- Often more expensive
Gel Fiber Fill
- Simulates the foam style
- Gel is often helpful for cooling
Cotton
- A natural, breathable material
- Cotton is a standard product
- Look for a higher thread count to ensure softness
Bamboo
- Another natural product
- Good for cooling
- Bamboo provides a firm but shapeable feel
Shape
We’ve all become accustomed to the standard shape: a nice, fluffy rectangle. However, advancements have brought us some contemporary designs too. If bedding aesthetics are important to you, this may be a consideration.
Some of the highest-rated pillows have modern curves and features to make your comfort priority number one. The different shapes you can expect to find are:
- Standard, fluffy rectangle
- Flat, rectangular
- Classic-curved design
- Butterfly-shaped
The pillow’s shape is also worth considering if you like to sleep with your arm beneath the pillow. While this might be normal on a standard rectangular pillow, it could feel odd if you’re sleeping on a butterfly-shaped one.
Solid or Adjustable Fill?
Many memory foam and polyurethane models have a solid form. The upside here is that they retain their shape well, but the downside is you can’t modify them. That said, some manufacturers overcome this by shredding the memory foam. The gel fiber fill is similar and can also be manipulated in different ways.
By adding zippers in pillows, some manufacturers allow you to adjust the amount of fill according to your preferences. Higher loft or lower loft, you get to decide.
Adjustability is a helpful quality for back sleepers because they can be more varied when it comes to the ideal loft. Generally, medium-loft pillows are good for this group, but some back sleepers might want something higher if they want their pillow to help with nighttime snoring, for example. Adjustable pillows let the individual sleeper find the loft that’s most comfortable for them.
Ease of Care
There’s nothing like resting your head on a fresh, clean pillow.
We lead busy lives, so how easy it is to maintain your pillow is probably important to you. While some people prefer pillows that can be completely washed in a washing machine, others might be okay with a removable cover that’s washable, even if the fill isn’t.
Many of the products we researched are machine washable, or they at least have a removable covering you can machine-wash. Ultimately, this is up to you and what works best with your schedule. Either way, I recommend researching the manufacturer’s cleaning and care guidelines before you hit ‘order’ so you know ahead of time.
Frequently Asked Questions
What is the best pillow for a back and side sleeper?
If you often switch between back and side sleeping, you might want to consider an adjustable pillow with a removable fill. This way, you can adjust the loft size to either one of these sleeping positions. However, if you go through both positions during the same night, it might be best to go with a medium loft that fills the gap between your neck and the bed, supporting the head in alignment.
What pillow is the best for back sleepers experiencing neck and back pain?
The best pillows for neck pain and back pain, specifically for back sleepers, are supportive pillows that won’t let the head sink too far.
Back sleepers experiencing neck pain or back pain should look for a supportive pillow that won’t let the head sink too far. Memory foam should work well in this case, and you can choose whether you want it cut into cubes, one solid foam piece, or shredded. When it comes to the loft size, it is best to go with an adjustable model where you can customize the height to what works best for you.
How thick should a pillow be for a back sleeper?
In our experience, most back sleepers prefer a medium loft, which is between 3 and 5 inches, depending on the distance between your neck and the mattress.
How firm should a back sleeper pillow be?
A medium firmness is the safest route to take as it’s not too soft or hard. Your head should sink only so much to experience pressure relief without throwing the neck out of alignment.
Final Word of Advice
When you think of how often and for how long you use a pillow, it makes sense to invest in a good one. Eight hours is a long time to be uncomfortable, and you deserve to wake up well-rested. Treat yourself to a pillow that will give you a soothing slumber.
Remember, when choosing your pillow, you need a supportive enough pillow that still feels soft and inviting at the end of the day. If you like the idea of modifying the pillow, an adjustable one gives you the freedom to play around with the loft, which is helpful for back sleepers.
Julia Forbes
Sleep Advisor Product Tester
About Author
Julia is a product tester at Sleep Advisor, specializing in testing out mattresses and sleep accessories – she’s in the right line of work, because she loves to sleep.
Stomach Sleeper
Education & Credentials
- Certified Sleep Science Coach
References:
- Ahn, Dohyun., et al. “Development and Evaluation of a Pillow to Prevent Snoring Using the Cervical Spine Recurve Method”. Journal of Healthcare Engineering. 2022.
- Lei, Jia-Xing., et al. “Ergonomic Consideration in Pillow Height Determinants and Evaluation”. Healthcare. 2021.
- Yamada MD PhD, Shuori., et al. “Changes in neck pain and somatic symptoms before and after the adjustment of the pillow height”. Journal of Physical Therapy Science. 2023.
- Hossenbaccus, Lubnaa., et al. “Clinical validation of controlled exposure to house dust mite in the environmental exposure unit (EEU)”. Allergy, Asthma & Clinical Immunology. 2021.