Doctors, chiropractors, and physicians all agree that to get the best sleeping position; you have to sleep on your back. Sleeping on your back ensures your body weight is evenly spread across the mattress, and this helps to minimize the increase in pressure.
For those having one form of back pain or neck pain, sleeping on your back will go a long way in alleviating the pain. The best pillow for back sleepers mentioned in this guide provides a fantastic combination of functionality and style. Several users of these pillows gave positive feedback, with most signifying an improvement in their health and well-being as a result of getting quality sleep.
Getting your hands on the best pillow for back sleepers guarantees you of a comfortable night's rest. This guide is written to make your decision process easy for you, ensure you go through the various points before purchasing a pillow.
There are three major types of sleeping positions in the world today, and they are side, stomach, and back. Although each of the three positions comes with its own merits and demerits, according to scientists, chiropractors, and doctors, the back sleeping position is the healthiest and most beneficial of all three positions.
In America today, statistics show that about 8% of people sleep with their back, and if you are part of that small number of people, then it means you are making your mattress more effective in providing the right support for your spine. Sleeping on your back ensures your spine, head, and neck perfectly align in their natural position. Also, sleeping in this healthy position does not only do justice to your spine, head, and neck, t also enhances your blood flow, while reducing the likelihood of anybody pains and aches when you wake up the following morning. Report suggests that back sleeping position has also had the potential to reduce the occurrence of wrinkles and even prevent it altogether because you are facing the roof rather than having your face squeezed by the pillow or mattress.
The back sleeping position also comes with its own demerits. It can induce sleep apnea, and even snoring due to the fact that the tongue blocks the passage of air in that position. When it comes to sleeping generally, the pillow you use plays a vital role in how enjoyable your sleep will be irrespective of the sleeping position you use. For back sleepers, sleep experts usually suggest a tall, firm pillow to provide the right support for the neck and head, and at the same time reduce snoring. The degree of firmness and height of the pillow may be a bit different from each back sleeper; the reason is that certain factors like the weight of the individual and head size vary from person to person.
We've created this extensive best pillow for back sleepers guide below to help back sleepers choose the best pillow. Check our review of the best pillow for back sleepers, and lots more.
The Best Pillows For Back Sleepers Table
The Best Pillows For Back Sleepers Reviews
The following is a detailed list of five best pillows for back sleepers. Check it out, and see what makes the list.
Eden Shredded Memory Foam Pillow by Coop Home Goods (Editors' Choice)
Ratings: 4.5 out of 5 stars
Customer Satisfaction: 84%
Product Dimensions: 17.9 x 8.8 x 7.2 inches
Item Weight: 3.46 pounds
If you are a lover of gel-infused memory foam, then you would love what the Eden Shredded Memory Foam Pillow from Coop Home Goods. It is an adjustable pillow, packed with microfibers for added comfort. It measures 6-in in height, and it allows you to adjust the firmness and height to your taste. To do that, simply unzip the cover and liner and take out the memory foam filling.
Both the microfibers and the gel-infused memory foam work hand in hand to prevent the buildup of lumps in the pillow and ensures it form conforms perfectly. The adjustability of the pillow is what makes it a must-have for back sleepers. It allows you to mold its shape to what you prefer. The pillow is designed with a soft cover, made from a polyester and bamboo blend. It is hypoallergenic and can be washed by machine. A polyester inner liner underneath the cover acts as a support for your neck and head.
The Eden pillow is made for any type of sleeper irrespective of their size. The adjustability means you can mold the pillow to meet with your requirements. The combination of a breathable surface, along with cooling gel memory foam, you are assured of a comfortable night's rest. There are a couple of complaints about the pillow; notably, it gives off this offensive off-gassing odor, and it also gets hot when in use.
Bluewave Bedding Ultra Slim Gel Memory Foam Pillow for Stomach and Back Sleepers
Ratings: 4.5 out of 5 stars
Customer Satisfaction: 84%
Product Dimensions: 15.8 x 5.9 x 5.9 inches
Item Weight: 2 pounds
It is not every day you come across a very thin pillow that measures slightly above 3-in. The Bluewave Bedding might just hold the record for thinnest memory foam pillow in existence. It is considered one of the best pillow for back sleepers because not only is it a gel infused memory foam, it is also has a rounded and flat side that is ideal for back sleepers and even stomach sleepers. The rounded side provides the extra lift that holds the head in place, and also offer adequate support of the neck. The pillow cover is made from bamboo which provides a gentle and soft surface to sleep on. It is thick, breathable, and removable.
Although the thinness gets the job done in providing the right support for back sleepers, it might only be suited to some body types. As long as the pillow is the right fit for you, it will give you excellent support when you make use of it.
Restoration 1500 Series Gusset Gel Pillow
Ratings: 4.3 out of 5 stars
Customer Satisfaction: 82%
Product Dimensions: 18.2 x 13.4 x 8.4 inches
Item Weight: 8.8 pounds
There are not many pillows out there that give instantaneous relief, and immediate response like the Restoration pillow does, and that's why it makes it our list of best pillow for back sleepers. It allows you to relax by providing your neck and head with excellent support. The restoration pillow is infused with polyester fiber that removes heat from your body when you sleep and also gives you a durable surface to sleep on. The entire pillow casing is entirely made out of cotton. Take caution when washing the cover as It is not washing-machine safe.
Restoration Gel Pillow gives you maximum comfort, and a cool soft surface to rest on while providing you with the much-needed support.
Unique Pillow-in-Pillow Design Casper Pillow
Ratings: 4.1 out of 5 stars
Customer Satisfaction: 72%
Product Dimensions: 26 x 5 x 18 inches
Item Weight: 4 pounds
The Casper pillow is an efficient pillow that is ideal for both back sleepers and top sleepers. It comes with an adjustable feature and generates a special kind of sleep and relaxation. Easily unzip the casing to reveal a thin polyfill pillow. The pillow is designed to give different options to the different types of sleepers. The adjustability makes it perfect for back sleepers.
Hullo Buckwheat Pillow
Ratings: 4.1 out of 5 stars
Customer Satisfaction: 86%
Product Dimensions: 26 x 20 x 3 inches
Item Weight: 8.5 pounds
Over the years Buckwheat pillows have become fans favorite amongst sleepers. The reason for this is that the pillow features a fantastic temperature response, adjustability, and excellent pressure relief. Another amazing feature of the buckwheat pillow is that it is eco-friendly, as evident in the organic cotton twill it houses.
Hullo, Buckwheat Pillow has a firm base, making it ideal for heavier individuals. You can adjust the loft, easily access the interior of the foam, and take out or add hulls at your convenience. You don't need to clean the hulls, and the cover is washing-machine safe.
Advantages of Utilizing Back Sleeper Pillows
Just as your preferred sleeping position plays a vital role in your health and wellbeing, so also does the pillow you use. The following are advantages of utilizing a back sleeping pillow;
- Spine alignment: A back sleeper pillow ensures your cervical spine maintains the right curvature. In addition, t supports your shoulders, neck, and head. The proper spine alignment saves you from pain, and muscle strain.
- Limits acid reflux: Reports suggest that more than 20% of Americans are living with gastroesophageal reflux disease (GERD). A good way to cope with it is to sleep on your back. Sleeping on your back lets you raise your head, and thus allowing gravity to hold the stomach acid in place, and stopping it from getting to your esophagus, where it can lead to discomfort.
- Reduces neck and back pain: if you have back pain or neck pain, then getting your hands on a back sleeping pillow would be the best thing you can do for yourself. A back pillow provides a good support that helps to alleviate pain and relieve pressure.
- Support: One prerequisite of being an excellent pillow is how much sufficient support it offers. The right support doesn't only ensure a night of sufficient sleep; it also provides you with a great energy boost. The best pillows for back sleepers provide the needed support for you, your neck and back.
Disadvantages with Sleeping On Your Back
Although sleeping on your back comes with lots of benefits, it also has a couple of downsides. We've been able to highlight some of these disadvantages below;
- Risk of neck pain: One of the advantages of sleeping with back pillows is that it can reduce pain when done rightly, on the other hand, if your neck is bent during the course of sleeping, it can lead to some severe neck pain.
- More chances of snoring: Breathing muscles in the airway relax when you sleep on your back, and this can cause snoring. People that have sleep apnea have a high chance of snoring when they lie on their back. It is because of this that doctors recommend people with sleep apnea and those who snore heavily to sleep on their side.
- Complications for pregnant women: Pregnant women are susceptible to the risk of compressed veins which can lead to a drop-in blood pressure level. The consensus is for pregnant women to sleep on their sides, to reduce the likelihood of vein compression.
Who Is A Back Sleeping Pillow Made For?
Typically, a back sleeping pillow is suitable for people with back pain, and those who are back sleepers.
People with Back Pain
Statistics show that about 31 million Americans are coping with one form of back pain or the other at some point in their lives. Surprisingly, one of the significant causes of back pain is the sleeping position you adopt. Sleeping on your back can help reduce the chances of back pain because, in this position, the weight of the body is evenly shared across the mattress. This helps you have a better spine alignment, and also lead to less strain on the pressure points.
There are not so much back sleepers in the country today, in fact, only about 8% of people in America sleep with their back. Although this sleeping position is relatively rear, doctors agree that it is the healthiest one amongst all three and it ensures the spine is correctly aligned.
When picking your best pillow for back sleepers, ensure the firmness and softness is equally balanced. This will ensure your spine is naturally aligned while making sure your shoulders, neck, and head get perfect support. In addition, putting a pillow under your knee can help to support your lower back and reduce the pressure on the spine.
Sizes and Dimensions Of Best Pillows For Back Sleepers
Usually, pillows have six regular sizes they come in, and they also come in some unique small size to fit certain body types.
- Small (20W" x 12L"): This is a bit different from the normal size, and it is usually found in cervical memory foam.
- Standard (20W" x 26L"): This is the common and most popular pillow size in the market. Often, it is the cheapest amongst the pillow sizes. It’s not suited for persons who turn on their sleep or move around as there is a high tendency for the head to fall off from either of the sides of the bed.
- Queen (20W" x 30L"): This pillow size is suited for most sleepers, especially those who turn and move around when they sleep. It shares the same width as the standard pillow size, but it is 4" longer than it.
- King (20W" x 36L"): Individuals that love long pillows, will love what the King size provides. Because of the large surface area of the pillow, it serves as a great headrest, and backrest for folks who like to watch their favorite TV shows in bed or read their favorite books.
What Pillow Would You Recommend for Back Sleepers?
The best back pillows must possess the same physical features, and specifications most especially when it has to do with thickness and firmness. Any alteration with these two key features, then you stand a chance of compromising your sleep quality, and routine.
Best Pillow for Back Sleepers have one common characteristic, and that is the perfect balance between firmness and softness. If your pillow is too soft or too firm, it might cause you pain, and aches.
Therefore, it is paramount that you find a pillow that gives you the perfect firmness and softness balance. On the other hand, thickness plays a role in how soft or firm your pillow is. If the pillow is too thick, then it has a higher chance of becoming firm as well, prompting you to raise your cheek when you sleep, leading to a shift of your spine's natural position and curvature. Should any of the above happen, it is evident that you will face a certain degree of pain both in the short term and long term.
Also, the back pillow should align perfectly with the body, and follow your body contour. The following illustration will show you how you can identify the pillow that supports your body, and fits your body contour.
For this illustration, we will assume the wall is your mattress
- Lean on a wall
- Rest your head on the wall. You should notice that your head and neck are not perfectly aligned with the spine. This is where the pillow comes in to fill the gap.
- Use a pillow to fill in space between your head and the wall, and see if it corrects the alignment.
- The right pillow for you will make your neck straight, causing you to look directly ahead. With this, you will know that your neck, spine, head, and neck are well positioned.
The Working Principle of A Back Sleeping Pillow
The essential role of your pillow is to keep your spine in its natural position. It does this by filling the gap between the mattress and your neck. It is essential to know that the best pillow for back sleepers align with the contour of your neck and head, to ensure it provides the necessary support. The back sleeping pillow allows you to sleep without having to lift your head a lot and causing yourself pain.
The aim of a back sleeping pillow is very straightforward; provide support, evenly distribute the body weight, fill in the space between shoulder and head, perfectly align the spine, and conform to the contour of your body. There are some back pillows that are explicitly designed to provide maximum comfort for folks suffering from cervical spine problems.
Types of Best Pillows for Back Sleepers
The following are the various types of best pillows for back sleepers. Check them out below;
- Memory Foam Pillows: There is no other popular pillow than memory foam pillows. It is loved by lots of people mainly due to its ability to conform to the natural contour of both head and neck, and at the same time provide a good support base for folks with neck or back pain. They are also very durable, and they can maintain their shape for a long time.
- Latex Pillows: There are lots of benefits that latex pillows bring to the table. It is eco-friendly, by virtue of it being made from 100% organic materials. It is also resistant to mildew, making it ideal for people with allergies. It offers a firm surface to sleep on, while also conforming to the neck and head, making it suitable for people with back or neck pain. Mind you; latex pillows can be a bit expensive.
- Cotton Pillows: The primary advantage of the cotton pillow is that it is allergy-free, and it offers the perfect flatness and firmness combo. The major gripe with cotton pillows is that it may not contour well with the head, and neck, leading to one or two complications.
- Bamboo pillows: Comfort, breathability, and support are some of the attributes of bamboo pillows. It gives you a shapeable sleeping surface, while also ensuring you remain cool all night long.
- Gel Fiberfill pillows: It shares some similarities with memory foam. One of the distinctive features of this pillow type is that it possesses excellent cooling qualities. You will also love the fact that it is more adjustable, and malleable than memory foam pillows.
What You Should Know When Purchasing A Back Sleeper Pillow
Hand picking the right pillow for your back can be tasking most especially if this is your first-time pillow hunting. Before you purchase the best pillow for back sleepers, you have to consider the following factors and features;
Height/Loft: This is a significant factor you have to consider when purchasing the best pillow for back sleepers. Get a pillow too low, and you exaggerate your neck curvature, get one too high, and the natural curvature of the neck is affected. The ideal height of pillow for back sleepers is the medium or high-loft pillow because it provides the right support for your neck, head, and spine.
Selecting the right pillow will often depend on the physical characteristics of the person such as weight, shoulder-width, and even head size. To get the correct height of pillow for you, lie down and get someone to take a couple of snapshots. Your spine should be straight when you use the pillow. Anything other than that means the loft of the pillow is not ideal for you.
Thickness: Thickness of the pillow is one trait of the pillow that plays a prominent role in the quality of sleep. A rule of thumb is that the pillow ought to be thick enough to cover any space between the mattress and your back, to ensure your spine is in perfect alignment.
Firmness: Best Pillow for Back Sleepers have one common characteristic, and that is the perfect balance between firmness and softness. This ensures you get adequate support and at the same time prevent the occurrence of shoulder and neck pain. Note that the thicker a pillow is, the firmer it becomes.
Malleability: Malleability defines how easily a pillow aligns with the natural neck and head contour. Unbeknownst to most folks, when you move your head from side to side as you sleep, it causes a certain amount of strain on the neck. A pillow with high malleability will conform to your head, and neck shape even as you move it in your sleep, thus preventing any neck strain or pain.
Shape: The standard pillow shapes include; Rectangular, Butterfly, Flat, Standard rectangle, and Classic-curved design. Ensure the shape you choose, meets up with your physical characteristics. You can also go for more sophisticated shapes if you are really into aesthetics. But never compromise beauty for functionality when it comes to pillows.
Durability: What good is a pillow if it can serve you for a long time? Durability is an essential factor to consider when purchasing your best pillow for back sleepers. Often, it will depend on the materials used in designing it, and the amount of usage it is subject to. Know that materials like latex or memory foam are more durable in contrast to feathers and bamboo.
Put These into Consideration
Do you sleep in more than one position?
Most people go through their sleep at night switching between the different sleeping positions. Most of the time, it is all part of the regular sleep routine, and other times t is as a result of discomfort. If you are one of such sleepers, it is crucial you get a pillow that can accommodate your various sleeping positions.
Do you sleep warm?
Most uncomfortable sleeping experiences are as a result of sleeping warm. If you are one of such sleepers, use pillows that have casings made of natural fibers like cotton, and bamboo. In addition, get pillows that can help remove moisture from your body, like gel-infused pillows.
Is snoring part of your sleep routine?
Breathing muscles in the airway relax when you sleep on your back, leading to poor air support, and ultimately snoring. People that have sleep apnea have a high chance of snoring when they lie on their back. It is because of this that doctors recommend people with sleep apnea and those who snore heavily to sleep on their side, you can also get a wedge pillow to help you combat the snoring.
The best pillow for back sleepers may be slightly different for each individual, after all, we all have our different needs, and preferences. But once you find your perfect pillow for your back, you can be sure to reap its numerous benefits. Generally, back sleepers require a thin, responsive pillow that gives adequate support for the head, shoulders, and neck. The various best pillow for back sleepers covered in this guide come in various design and are suitable for different body types. Remember to pick a back pillow that meets your taste and specifications.
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