Back pain might be common, but that doesn’t make it any easier to deal with, especially when you’re trying to improve your quality of sleep. If you find yourself having difficulty getting to sleep or tossing and turning in the night from the discomfort, your pillow choice might help relieve the pressure and make you feel more supported while you snooze.
From classic down pillows to wedge cushions, we share what makes a pillow supportive enough for addressing those aches and pains—plus what experts have to say about choosing the best pillows for back pain—ahead.
Tuft & Needle is a Flow Space sponsor, however, all products in this article were independently selected by our editors. Please note that if you purchase something by clicking on a link within this story, we may receive a small commission of the sale.
“The most important thing to remember when using a pillow is that your head should remain in a neutral position, meaning your neck shouldn’t be bent too far forward or backward [and] ears should be level with shoulders,” says Dr. Amy West, a sports medicine doctor who specialized in physical medicine and rehabilitation. With that in mind, the best pillows for back pain can vary, and Dr. West says it’s less about one specific consistency or material and more so about the design that provides comfort and support for your unique head shape and size.
Dr. Jesse Hochkeppel, MD, an interventional pain management specialist at Connecticut Pain Care, agrees and says pillows are more of a tool to optimize your ideal sleep position. “For most people with back pain, lying flat on your back is the optimal position,” he notes. “Pillows with moldable support using memory foam can be ideal for this.” He also likes pillows that incorporate neck support to maintain proper cervical spine alignment for anyone with neck pain. If you have back pain and prefer to sleep on your side, Dr. Hochkeppel says to put a pillow between your knees or thighs to maintain an even hip alignment. He also recommends finding a pillow that fits snugly under your head and neck so the neck is not tilted up or down.
“Ultimately, it is best to think about a pillow as a tool to help you maintain good spinal alignment, which is the most important aspect of restful sleep for those with back pain,” says Dr. Hochkeppel. “Unfortunately, pillows that result in poor posture can worsen back pain, especially for people who have neck pain as well.”
Pillows are highly personal, and it might take some trial and error to find your go-to pick. To help you on your quest, we’ve narrowed down some of the best pillows for back pain, including a pillow we personally swear by for neck and back support.
