Top-Rated Pillows for Back Sleepers Reviewed by Sleep Specialists

Regardless of how you prefer to sleep, choosing the right mattress and pillow combination that fits your unique body shape, weight, and sleeping habits is essential. If you tend to sleep on your back, your pillow should provide good support without being too firm. It should have a low to medium height that gently lifts your head from the mattress, maintaining natural alignment between your neck, shoulders, and spine.

Experts suggest that those who sleep on their back often benefit most from a thinner pillow that curves inward near the center. According to a spine specialist, the key to restful sleep lies in selecting bedding that promotes neutral body alignment. This means your head, neck, upper body, and back form a comfortable, natural line, which helps prevent discomfort or pain.

Choosing a pillow suitable for back sleepers is similar to shopping for any pillow, but certain features become particularly important. Above all, your pillow should support a neutral alignment of your back, neck, and shoulders to avoid strain.

One critical factor is pillow height, often called the loft or profile. This varies based on personal comfort, but most back sleepers find that a pillow height between four and five inches works well. Some pillows offer adjustable foam inserts or removable fill so you can customize the height to what suits you best — a handy feature that can save you from buying several different pillows.

Regarding the material inside the pillow, popular choices for back sleepers include memory foam (sometimes gel-infused for cooling), natural latex, and down or down-alternative fills. Each has advantages and trade-offs. Memory foam molds to the shape and weight of your head and neck, promoting proper alignment, though it can trap heat unless it includes cooling technology. Latex is known for durability and breathability, offering elastic support that eases pressure points. Genuine down pillows tend to be softer and fluffier, appealing to those who dislike firm pillows, with quality options maintaining their shape over time.

Firmness is another consideration. Most back sleepers benefit from soft to medium firmness for comfort and support, though exact preference depends on your individual sleep posture, weight, and body type. Selecting a pillow that balances support with pressure relief helps maintain spinal health throughout the night.

Maintaining cleanliness matters, too. Pillows with removable, washable covers make upkeep easier, especially if you have kids or pets. Some pillow fills may also be hand-washable, extending the product's life. Most pillows require air drying to preserve shape and material integrity.

Lastly, budget often influences your choices. Thankfully, many excellent pillows for back sleepers come at reasonable prices, commonly staying under $125, so quality rest doesn't have to break the bank.

Every year, sleep experts put numerous pillows to the test, focusing especially on models tailored to those who sleep on their backs. Using criteria such as comfort, durability, fill type, affordability, ease of maintenance, and professional advice from chiropractors and sleep specialists, our team narrowed down the best seven pillows recommended for back sleepers.

One standout is Sleep Number's True Temp Pillow, which earned the 'Best Overall' spot. Its adjustable height options suit sleepers who shift between back, side, and stomach positions. Featuring a contoured design higher on one side, it lets you rotate the pillow to match your sleeping posture at any moment. Memory foam filling offers a great blend of softness and support while actively cooling moisture and body heat. A washable, cool-to-the-touch cover and a 100-night sleep trial add to its appeal.

For those prioritizing cooling, Slumber Cloud’s UltraCool Pillow is a favorite, infused with a NASA-inspired material that keeps the pillow surface refreshingly cool throughout the night. Available in two firmness levels and sizes, it offers a polyester down-alternative fill that retains shape well, and the removable cover is machine washable. It's also more affordable than many competitors, making it a great value.

Tempur-Pedic’s Tempur-Neck Pillow is recognized as the firmest pick. Utilizing their signature Tempur foam, it provides excellent support, shaping perfectly to your neck and head. While it's pricier and doesn’t offer a sleep trial, its durability and ergonomic contour suit those needing extra firmness and consistent support.

For budget-conscious shoppers, the EverSnug adjustable pillows are versatile and hypoallergenic, with multiple inserts allowing height customization. Their down-alternative fill is soft yet supportive, wrapped in a breathable cover. Though they may flatten quicker than premium products, their affordable price and money-back guarantee make them solid choices.

Purple’s Harmony Pillow, crafted with a Talalay Latex core and enhanced with a proprietary cooling gel, offers a springy, supportive feel that back sleepers love. It features a moisture-wicking cover and is appreciated for its weight, which can double as a therapy aid, though it may be heavy for some users. If you’re a fan of the brand’s mattress line, you’ll likely enjoy this pillow’s balanced comfort and cooling features.

For those traveling frequently, Ostrichpillow’s Memory Foam Bed Pillow stands out for its compact, packable design. It supports all sleep positions with a scalloped shape, medium firmness, and breathable memory foam that promotes airflow, helping to prevent overheating. Its smaller size makes it ideal for on-the-go comfort without sacrificing support.

Finally, the DownLinens Ultimate White Goose Down Pillow appeals to traditionalists who prefer genuine down. Its 650-fill power ensures softness combined with firm support that lasts over time, encased in a soft, durable sateen cover. Offered in three sizes, it's one of the few luxury options tailored for back sleepers who want the ultimate in plushness and longevity albeit at a higher cost.

While there’s no single sleeping position labeled as the absolute best for everyone, many specialists agree that sleeping on your back tends to have numerous advantages. Anatomically, humans are designed to rest in this posture, which can promote spinal alignment and reduce certain aches. However, changing ingrained sleep habits later in life can be challenging, and experts advise adapting your pillow to match your natural position rather than forcing a change.

It’s important to recognize that different sleeping positions, such as back, stomach, or side, require specific pillow types to maintain correct head and neck support. This is because the space between your mattress and head varies as you change positions, necessitating different pillow heights and firmness.

Knowing why you prefer a particular sleeping position is equally crucial. Factors like medical conditions including sleep apnea or spinal issues, the presence of a partner in bed, environmental comfort, body shape, and mattress choice all influence your sleeping posture. Consulting with a healthcare professional can help address underlying problems before selecting the perfect pillow suited to your position and health needs.

If you’re a back sleeper or a combination sleeper who alternates between positions, selecting the right pillow tailored to your unique needs can make a tremendous difference in your quality of sleep and overall wellbeing.