Buckle up, back sleepers, because you are about to go on a journey to some better slumber. In this best pillows for back sleepers roundup, we’re going to learn all about back sleeping and the eight pillows that perfectly suit this position. And don’t worry — we’re presenting a wide range of materials and fabrics so that everyone can find the pillow of their dreams. Our team of certified sleep science coaches have tested out these products so they can make a variety of informed recommendations.
Of course, if you don’t find your personal best pillow for back sleepers here, we’ll leave you with some expert tips and tricks that will guide you in your search when you’re shopping on your own. Let’s get started!
Best Pillows for Back Sleepers
- Best Overall – Saatva Latex Pillow
- Best Cooling Pillow for Back Sleepers – Luxome LAYR Pillow
- Best Hypoallergenic Pillow for Back Sleepers – Coop Sleep Goods EdenCool Adjustable Pillow
- Best Memory Foam Pillow for Back Sleepers – TEMPUR-Symphony Pillow
- Best Organic Pillow for Back Sleepers – Birch
- Best Firm Pillow for Back Sleepers – Avocado Pillow
- Best Adjustable Pillow for Back Sleepers – Lagoon Fox Pillow
- Best Latex Pillow for Back Sleepers – Purple Harmony Pillow
Best Pillows for Back Sleepers Video
Best Overall – Saatva Latex Pillow
Saatva Latex Pillow
A fluffable mix of down-alternative and Talalay latex makes this pillow cozy, cool, and great for combo sleepers.
Sleepopolis Score
4.80 / 5
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We’re presenting the Saatva Latex pillow as our first pick because when testing it out, we found it to be balanced, breathable, and oh-so-cozy. It features responsive latex and down alternative layers that gave us a medium-firm feel. We know that its loft is ideal for back sleepers because when lying down, it kept our head elevated without craning the neck too much.
Our favorite thing about this pillow is that it not only promotes good spinal alignment, but it also has a luxurious feel. In our review, we describe the Saatva Latex pillow as a hotel pillow. The outer pillow is made of microdenier fiber, giving the pillow an ultra-fluffy down feel. Its cover is organic and machine-washable.
Not to mention, this pillow is cooling. It includes natural latex in its inner pillow — a material known for its natural temperature regulation. It’s even shredded for additional breathability.
For the full scoop, be sure to check out our Saatva Latex pillow review. And while you’re at it, you might want to dig into our Saatva mattress review too. And for more options, see our best pillows roundup.
Price: $165–$185, with a 45-night trial period and one-year limited warranty.
Perfect For: Back sleepers looking for a breathable pillow with a balanced feel.
Best Cooling Pillow for Back Sleepers – Luxome LAYR Pillow
Luxome LAYR Pillow
The LUXOME LAYR Pillow is a customizable option with CertiPUR-US certified memory foam and naturally cooling bamboo.
Even though it doesn’t seem like something as small as a pillow’s material can change one’s sleeping experience, it certainly does. Hot sleepers looking to avoid night sweats should set their sights on the Luxome LAYR pillow.
With a cover made of bamboo, a naturally cooling material, the LAYR pillow works to regulate sleepers’ body temperature. Inside of the pillow, there’s a slow-moving memory fill that’s infused with cooling gel.
The Luxome LAYR pillow even features cotton inserts. Not only are these inserts breathable, but they also make this model adjustable. This means that sleepers can select what pillow height is best for them based on their sleeping position and loft preference.
As if the cooling capabilities and adjustability of this pillow weren’t enough, the Luxome LAYR pillow has quality materials. This pillow is OEKO-TEX STANDARD 100 certified, so it passes rigorous tests for materials. The memory foam is also CertiPUR-US certified.
With this pillow, sleepers can enjoy free shipping and a 30-night trial, so there’s a lot of time to determine if this pillow is truly the best fit. Shoppers can decide between standard and king sizes, as well as a single or two-pack.
If you’re looking for more options, check out our list of the best cooling pillows.
Price: This pillow comes in two sizes: standard ($120) and king ($150). You can get either a single or double pack of pillows.
Perfect For: The back sleeper who finds themselves overheating at night.
Best Hypoallergenic Pillow for Back Sleepers – Coop Sleep Goods EdenCool Adjustable Pillow
Coop Eden Pillow
With cooling Lulltra fabric and shredded gel-infused memory foam fill, this down alternative pillow from Coop Sleep Goods is great for hot sleepers, side sleepers, and back sleepers.
Sleepopolis Score
4.60 / 5
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We think this pillow from Coop Sleep Goods is a good match for back sleepers — and any sleeping position, really — because of its adjustable loft. Its fill consists of shredded memory foam that can be removed or added to your liking. We recommend that back sleepers opt for a medium loft, and after testing it, we suggest taking a little bit of the filling out when you receive your pillow.
The memory foam, as well as the pillow’s cover (created with a mix of polyester and bamboo-derived viscose rayon), is also hypoallergenic. So if you’re someone who struggles with allergies, the EdenCool Pillow shouldn’t activate any sneezing, watery eyes, or other symptoms.
Finally, per its name, we found the pillow to be exceptionally cooling. Bamboo is a naturally breathable material, and there are gaps between each shred of memory foam, allowing for plenty of airflow.
You can learn more in our full Coop Sleep Goods EdenCool Adjustable Pillow review, or check out some other hypoallergenic options in our list of the best down-alternative pillows.
Price: $96–$116.
Perfect For: Anyone who struggles with allergies while sleeping.
Best Memory Foam Pillow for Back Sleepers – TEMPUR- Symphony Pillow
TEMPUR-Symphony Pillow
The TEMPUR-Symphony is a two-sided memory foam pillow that is designed to work for all sleeper types.
Sleepopolis Score
4.20 / 5
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Folks who alternate between back- and side-sleeping positions might be best-suited to this dual-design pillow from Tempur-Pedic.
It’s called the TEMPUR-Symphony, and basically blends two pillows into one. One side has a flat loft intended for side sleepers, while the other side is gently arched and contoured to meet the needs of back sleepers. While testing out the pillow, we found both sides to be great for side sleeping, as its lofty build and medium-firm feel served to align the spine and relieve shoulder pressure.
We’ve actually had the pleasure of testing quite a few of this popular brand’s pillows, so take a look at how the TEMPUR-Symphony compares to the rest in our full Tempur-Pedic pillows review.
Essentially, the arched side of this pillow is molded in order to fill the space between your neck and the mattress when you’re on your back. This unique construction makes it feel like the pillow is cradling the precise contours of your head and neck so that you’re completely supported. Back sleepers looking to alleviate neck pain should definitely give this one a try.
Of course, folks who love a moldable memory foam feel are probably going to be most compatible with this pillow, as it’s filled with the brand’s proprietary TEMPUR-material. It’s featured throughout Tempur-Pedic products, and offers a classic memory-foam quality with a super-slow response to pressure.
If you think a memory foam pillow is right for you, check out more options in our list of the best memory foam pillows. You can also learn more about this pillow in our TEMPUR-Symphony Pillow review.
Price: This pillow comes in one size, costs $119, and is backed by a five-year limited warranty.
Perfect For: The memory foam fan who alternates between back and side sleeping.
Best Organic Pillow for Back Sleepers – Birch Pillow
Birch Organic Pillow
The Birch Organic pillow is a GREENGUARD Gold certified product that is a great for back and side sleepers.
Sleepopolis Score
4.10 / 5
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Here we have another great pick for sleepers looking to go green — the Birch Organic pillow.
From the organic cotton cover to the internal fill, every part of this pillow is made from natural materials. It’s filled with a blend of shredded Talalay latex and ethically sourced wool, which we found to have a plush yet supportive feel when testing it out. It’s important to note that this pillow has a lofty profile of about four inches, making it best suited to back sleepers looking for more elevated support.
Hot sleepers might be particularly compatible with this pillow because, contrary to popular belief, wool is one of the world’s most breathable fibers. Plus, it’s naturally thermoregulating, meaning it adapts to your body’s temperature. Essentially, the wool dissipates heat when you get too warm and traps your body’s warmth when things get chilly. When we laid down on the Birch Pillow, we found it to be immediately cooling.
One of our favorite things about the Birch is its ability to maintain its loft. The shredded latex does a really great job of bouncing back to its original shape, and preventing this pillow from going flat. We found it to be extremely responsive when lying down on its surface.
For all the details on this organic sleep accessory, check our full Birch Organic pillow review.
Price: $119–$139, with a one-year limited warranty.
Perfect For: The back sleeper looking for a lofty pillow made from natural materials.
Best Firm Pillow for Back Sleepers – Avocado Pillow
Avocado Green Pillow
Made with all-natural latex and kapok, the Avocado Green pillow is both eco-conscious and supportive!
Sleepopolis Score
4.50 / 5
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If you’re an eco-friendly sleeper who loves a firmly supportive pillow, allow us to introduce the Avocado.
Stuffed full of shredded Dunlop latex and a natural tree fiber called Kapok, this pillow is exclusively filled with natural materials. We found that it offered a firm feel with a medium loft, ideal for back sleepers who prefer something more supportive than fluffy. Additionally, it’s covered in 100 percent organic cotton, making this entire pillow hypoallergenic and sustainably sourced.
That said, this pillow does feature an adjustable fill, so feel free to experiment with its loft and firmness. When testing, we thought it was on the firm side, but you can remove as much stuffing as you like in order to find your perfect fit.
Keep in mind that the pillow is traditionally shaped, which means you can easily dress it with a pillowcase if you prefer. Just remember that its cover fabric is organic, hypoallergenic, and machine-washable, so you might decide to ditch the pillowcase altogether.
For all the details on this pillow, be sure to check out our full Avocado pillow review, or learn about some more options in our roundup of the best firm pillows.
Price: $89–$109, with a 100-night trial period and one-year warranty.
Perfect For: The eco-friendly back sleeper looking for a firm pillow with an adjustable fill.
Best Adjustable Pillow for Back Sleepers – Lagoon Fox Pillow
Lagoon Fox Pillow
This adjustable pillow allows you to add or subtract the fill until you find the right height and firmness level.
Read Full ReviewAn adjustable pillow is usually going to be a good fit for many different types of sleepers. Because you can customize the filling to a variety of heights and firmnesses, there tends to be something for everyone.
If you’re in the market for an adjustable pillow, then allow us to point you toward the Lagoon Fox Pillow. Its filling is made of shredded memory foam that you can add or subtract until you’ve found the right loft. For back sleepers, we recommend a medium or low loft, which should help keep their spine in a neutral alignment.
Not only is the memory foam here removable — it’s CertiPUR-US certified, meaning it was made without emissions that are harmful to the environment. And it all comes wrapped in a removable, washable cover that’s hypoallergenic, which means the Lagoon Fox Pillow shouldn’t irritate any sleepers who have allergies.
To learn more, check out our full Lagoon pillows review, which contains info on the Fox, as well as some of the company’s other bedding products. You can also read about more options in our list of best adjustable pillows.
Price: $120–$140, with a 100-night trial.
Perfect For: Undecided shoppers who want to try out different pillow lofts.
Best Latex Pillow for Back Sleepers – Purple Harmony Pillow
Purple Harmony™ Pillow
The Purple Harmony is great for back and side sleepers and is extremely breathable to help you sleep cool through the night!
Sleepopolis Score
4.40 / 5
Read Full Review
If you’re more of a latex lover than a foam fan, the Purple Harmony might be the pillow for you. It’s filled with one piece of Talalay latex and lined with the brand’s proprietary Hyper-Elastic Polymer, both of which we found offered a super-quick response to pressure.
For those who are unfamiliar, Hyper-Elastic Polymer is a durable, rubbery, and bouncy material that’s totally unique to Purple. With the Harmony, it serves as the pillow’s structure, helping it to maintain its shape night after night. Meanwhile, the Talalay latex core is also quite bouncy. When testing it out, we thought it provided a springy kind of support that positioned us on top of the pillow. If you don’t enjoy the sinkage of memory foam, this might be a good alternative for you.
Additionally, hot sleepers are sure to be compatible with this pillow’s ventilated construction. From the cover fabric to the internal fill, every part was designed to promote breathability and keep sleepers cool.
If you want to know more about our experience testing this pillow, be sure to read our full Purple Harmony review. You can also check out other options on our roundup of the best latex pillows.
Price: $179–$219, with a nice 100-night trial period to test it out.
Perfect For: Back sleepers looking for an airy pillow with a bouncy-quick response to pressure.
Methodology: How To Pick A Back-Sleeper Pillow
When you’re on the hunt for the perfect back-sleeper pillow, it’s important to pay close attention to loft, firmness, materials, and cooling properties. Below, we’ll break down the need-to-know info for each of these main factors:
Loft, Firmness, and Support
Back sleepers are lucky in that they have a little room to experiment with loft (height) and firmness. Stomach and side sleepers need to follow a few hard and fast rules in order to maintain healthy posture, but back sleepers can enjoy a slightly wider range of loft and firmness options (keeping in mind that neutral spine alignment is the most important thing).
That said, it’s important to take some time to determine what kind of feel and support you’re looking for. Some sleepers may find that a completely flat-back position is most comfortable, in which case a soft, low-lofted pillow might be ideal. Conversely, some may prefer a little more elevation at the shoulders, which is where a firmer, high-lofted pillow comes into play.
We’ve included examples of both in the above roundup but, in our experience, pillows with a “happy medium” level of loft and firmness tend to provide the most balanced support for the back sleepers. For example, a pillow with a loft of three to four inches and a medium firmness rating can relieve pressure and align the spine without craning the head too far forward. Remember, your pillow’s most important job is to promote healthy posture and neutral spine alignment.
For more info on this, be sure to check our guide to picking the right pillow for your respective sleeping position. Also, here’s a quick tip: If you’re unsure about which level of loft and firmness best suits you, aim for a pillow with an adjustable fill. Being able to manipulate a pillow’s internal fill is a great way to find the feel and firmness that meets your unique needs.
Pressure Relief
A pillow’s ability to relieve pressure is going to come down to its materials. For example, a softer pillow (such as one made of memory foam) is more likely to relieve pressure than a firmer, more responsive pillow. If you’re a back sleeper who’s searching for a cushy, pressure-relieving pillow, just make sure it also offers the proper amount of support to keep your spine neutrally aligned.
Materials and Fill
There are a lot of different materials out there when it comes to internal fill, and each one offers its own distinct feel and support. But there are a few major players within the world of pillows, so let’s take a closer look at the most popular pillow fills below.
- Memory Foam: Folks who love to deeply sink into their pillow might be most compatible with memory foam. It’s known for its moldable feel, contouring support, and super-slow response to pressure. Unfortunately, they do have a tendency to trap heat, but many bedding brands incorporate cooling features (like Phase Change Material, cooling gel pads, etc.) to prevent that. To learn more, be sure to check out our roundup of the best memory foam pillows.
- Latex: Eco-friendly sleepers might want to shop for latex because it’s a sustainable, natural material. Dunlop and Talalay latex are the most popular examples, with each one offering a bouncy feel and quick response to pressure. Folks who feel trapped by the deep sink into memory foam are likely to prefer the springy kind of support that latex pillows provide. For some great options, check out our best latex pillows roundup.
- Down and Down Alternative: Down and down-alternative pillows both offer a soft and fluffy feel that’s typically best suited to stomach sleepers because it’s easily compressed. Keep in mind that real down is made from waterfowl feathers, while down alternative is a synthetic material designed to replicate the feel of real down. Those looking for a balance between plushness and support might want to aim for pillows that blend down or down alternatives with another material like foam, latex, or polyester.
Shape
Pillows come in all sorts of shapes. Many of them are made from a single piece of foam, while others with adjustable fills are more moldable and flexible. There are even pillows designed with unusual shapes to better assist with back pain. For instance, the below Butterfly Shaped Cervical Pillow has an ergonomic design meant to promote a healthier posture.
There’s no single pillow shape that we recommend for back sleepers. Instead, we suggest trying out several different options and picking the one that’s most comfortable for you.
Cooling and Breathability
Finally, we encourage shoppers to look out for special cooling features and breathability. Keeping your body at a cool and comfy temperature can actually help you fall asleep faster, so it’s worth taking some time to explore your options.
For example, some pillows are infused with copper or graphite, both of which can draw heat away from the body. Meanwhile, other pillows are designed to actually feel cool to the touch with advanced textiles technologies like Phase Change Material (PCM) and cooling gel pads.
PCM is a Sleepopolis favorite because it’s crafted to feel icy-crisp against the skin, and it’s typically machine-washable. Cooling gel pads, on the other hand, are usually spot-clean-only, but they’re often removable which gives you the option to choose between cool and temperature-neutral.
That said, sleepers who prefer breathability to cooling textiles should look for pillows filled with shredded or ventilated materials. Shredded or ventilated latex, for example, encourages more airflow through the pillow, which can prevent it from warming up.
Pillow Wash Care
Different pillows have different wash care instructions that may inform your purchase. For instance, if a pillow’s case or lining has to be line dried, but you don’t have a place to hang it, then you may want to consider another product. Make sure to read the instructions carefully and opt for a pillow that makes sense for your home and lifestyle.
Why Do Pillows Matter for Back Sleepers?
Keeping your head properly elevated while back sleeping is crucial to preventing back pain and maintaining a neutral spinal alignment. We always think of back sleeping as a middle-of-the-road sleeping position. You’ll want a pillow that’s not too firm, but not too soft, either. The same goes for height: not too high and not too low. Adjustable pillows are often a good option for back sleepers, as they allow you to customize the height and the feel until you find something that’s most comfortable for you.
Tips for Sleeping Comfortably as a Back Sleeper
- Opt for a pillow that’s around five inches thick and keeps your shoulders perpendicular to your mattress.
- Find a mattress that gives you a combination of pressure relief (which will help cushion your lumbar region) and support (which will help keep your spine neutrally aligned). You can see our page of the best mattresses for back sleepers for recommendations.
- If you experience lower back pain, try placing a pillow under your lumbar.
- Monitor your breathing. While back sleeping has a number of benefits, it’s the sleeping position most likely to cause snoring. If you begin to snore, see our tips on how to stop snoring, as well as our best mattresses for snoring.
FAQs
Is memory foam good for back sleepers?
Memory foam offers a uniquely moldable feel that might be particularly well-suited to back sleepers, as it tightly conforms to the head, neck, and shoulders.
What is the best firmness for back sleepers?
Back sleepers can experiment with the level of firmness that feels most comfortable, keeping in mind that neutral spine alignment is the most important thing. Sleepers who are unsure about which level of loft and firmness is ideal might want to aim for a pillow with an adjustable fill.
Do back sleepers need a pillow?
While back sleepers may find that using a head pillow makes for a more comfortable experience, it’s not absolutely necessary. In fact, some may find that a flat-back position helps to promote neutral spine alignment.
Is a soft or firm pillow better for back sleepers?
Unlike side sleepers and stomach sleepers, back sleepers have room to experiment when it comes to firmness, as they have a more neutral sleeping position. They should go off of their own personal preference and decide whether they prefer a soft pillow with a lot of sinkage or a firmer pillow with more of a lift.
How thick should a pillow be or back sleepers?
An ideal pillow thickness for back sleepers is around five inches. That said, this may vary from person to person depending on body type. But as a rule of thumb, back sleepers should opt for a thickness that keeps their shoulders perpendicular to the mattress. If your shoulders are rolling toward the head of the bed, then the pillow’s thickness is too low. And if your shoulders are rolling toward the foot of the bed, then the thickness is too high.
Final Thoughts
Well folks, we’ve reached the end of this review and you’re well on your way to finding the perfect pillow for your back-sleeping needs. But before you get to shopping, just remember to pay close attention to loft, firmness, materials, and cooling properties. Be sure to read our guide on the best mattresses for back sleepers, too. Oh, and don’t forget to like and subscribe to our YouTube channel and follow us on Facebook, Twitter, and Instagram.
Amelia Jerden
Senior Staff Writer
About Author
Amelia is a Senior Staff Writer for Sleepopolis. She primarily covers bedding and sleep accessory products in reviews, how-to guides, and more. You can also find her over on the Sleepopolis YouTube channel. Amelia is a graduate of the University of North Carolina at Chapel Hill, with double majors in media and journalism and in dramatic art. Outside of work, Amelia can usually be found on a hike, traveling to a new city, or at her local thrift store.
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