If you fall asleep lying flat on your back, the best pillow for back sleepers will ensure you're as supported and as comfortable as can be while sleeping in that position. As a back sleeper, you'll want to choose the perfect pillow that will feel nice to rest your head against, while also making sure your head and neck are well-cradled so that your spine stays in perfect alignment during your visit to the Land of Nod.
There are several factors that impact the quality of sleep you have. These range from the room temperature and the lighting all the way down to the comfort of your mattress and pillows. Having a pillow that provides you with proper support is crucial for a good night's sleep, especially when you're a back sleeper. You need to make sure your spine stays in the right position while you're sleeping as otherwise it can cause discomfort and stiffness while you sleep and carry on into the next day, disrupting your day-to-day routine. If you regularly wake up with aches and pains after a night sleeping on your back, you'll want to invest in pillows for back pain that will help relieve symptoms over time by putting less strain on your pressure points.
Best pillow for back sleepers at a glance:
• Best overall: Simba Hybrid – view on Simba Sleep
• Best temperature-regulating pillow for back sleepers: Emma Premium Pillow – view on Emma Sleep
• Best contoured pillow for back sleepers: Groove Pain Relief Pillow – view on Groove Pillows
• Best fibre-filled pillow for back sleepers: Snuggledown Back Sleeper Pillow – view on Dunelm
When it comes to choosing the best pillow for back sleepers, there are a couple of options you can consider. We've covered these in detail in our FAQs, but memory foam (which is also fab for pillows for side sleepers), contoured, hybrid and feather or down pillows are all good options. Each type has different things that make them great, so your choice may just come down to your personal preference for comfort. Just make sure you opt for a pillow that's of medium firmness as pillows that are too hard or too soft can be problematic for back sleepers.
If your pillows have seen better days and need replacing or you find yourself waking up with pain around your spine, we're here to help you find the best pillow for back sleepers so you can sleep soundly on a pillow that is made for your sleeping position.
Best pillow for back sleepers
1. Simba Hybrid
Softer or firmer? Higher or lower? Get yourself a pillow that can do it all with the Simba Hybrid.
- Adjustable firmness
- Cushioning and soft yet supportive
- Pillowcase could get dirty more easily because it's white
Best contoured pillow for back sleepers
You'll wake up feeling properly refreshed after sleeping on the Groove Pain Relief Pillow. If
- Reduces headaches and shoulder pain
- Filled with cushioning and supportive memory foam
- May take a little getting used to sleeping in the groove
Best fibre-filled pillow for back sleepers
Delivering medium support with deeper sides, the Snuggledown Back Sleeper Pillow provides fullness
- Comfortable and supportive
- 230 thread count cover
- Quite plump so you may need to find a pillowcase to accommodate a deeper fill
Best feather and down pillows for back sleepers
This duo of Duck Feather & Down Pillows will have you wanting to drift off in pure comfort as soon
- Feel plush
- Available in a choice of sizes and support levels
- Some may not want a pillow filled with animal feathers
Best anti-allergy pillows for back sleepers
Designed for back sleepers as well as side sleepers, this duo of Slumberdown Anti Allergy Pillows
- Offers great support
- Anti-allergy filling
- Some reviewers felt they were too soft
Most popular pillow brand for back sleepers
Silentnight has been a firm favourite for pillows in many households for years so we just had to
- Made by a much-loved brand
- Designed to take stress and tension away from the body
- May be too soft for some
Best sustainable pillow for back sleepers
Using the very latest in memory foam technology, the Panda London Memory Foam Bamboo Pillow is
- Helps with neck and spine alignment
- Comes with a sustainable bamboo cover
- May take you a while to get used to the thickness
Best pillow for back sleepers FAQs
What is the best type of pillow for back sleepers?
When selecting the best pillow for back sleepers, it’s important to find one that offers the perfect balance of support and comfort while also making sure your spine is properly aligned to stop you from getting aches and pains in your back when you wake up. With this in mind, these are some of the best types of pillows for back sleepers to make sure you have a comfortable and restful night’s sleep every evening.
Memory foam pillows: These are often considered one of the best pillow options for back sleepers as they mould to your neck and head over time, providing excellent support and cushioning while lying on your back.
Contoured pillows: The unique shape of these types of pillows will make sure your head is cradled, and the curved, contour element will support your neck.
Hybrid pillows: Combining different materials to offer balance support and softness, hybrid pillows will ensure you get the best of all worlds when it comes to sleeping on your back.
Feather or down pillows: If you choose ones with the right fill density for sleeping on your back, feather or down pillows can be a comfortable option for back sleepers. You don’t want pillows that are too full/firm as these can cause your head to tilt forward, putting pressure on your spine, whereas ones that are soft with a small amount of filling won’t be supportive enough. If you want to use these types of pillows, opt for ones with a medium fill.
How thick should a pillow be for back sleepers?
As we touched upon above, the best pillow for back sleepers should have a medium firmness so that it’s not too high or too flat. This way, it offers enough support to your head and neck while keeping them comfortable and making sure your spine is in proper alignment.
If you’re a back sleeper, the trick for sleeping comfortably every night is to make sure your pillow doesn’t cause your head to tilt forward or backward to keep your spine in the perfect position, so you don’t wake up with aches and pains. If your pillow is too thick, it may push your head too far up which can lead to an uncomfortable day when you wake up, and if your pillow is too thin, it won’t offer the right amount of support that your head and neck need when you’re sleeping on your back.
How often do pillows need replacing?
Whether you’re a back sleeper, side sleeper or front sleeper, it’s important to regularly replace your pillows. Over time, pillows can accumulate dust mites and allergens as well as lose their supportive qualities and become lumpy which will impact your sleep quality as well as your personal hygiene. Typically, the best pillow for back sleepers and any other sleeping positions will need replacing every one to two years. However, you may need to replace them sooner if you’re struggling to get comfortable while sleeping and you think your pillows may be the cause.
Rosie Floyd is a Pets, Homes and Garden Product Writer for Yours, specialising in home appliances, décor and furnishings, as well as all things dogs. After completing her Journalism & Media degree from Coventry University back in 2015, she started her career writing about must-visit holiday destinations, moving on to creating content around outdoor living and garden buildings, before joining the team at Bauer.
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