Waking Up With Back Pain? Try Swapping Out Your Pillow For One Of These

"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links."

We'll get to the chase: if you wake up with back pain, you might need a soft-yet-supportive mattress, and a great pillow. According to experts we spoke with, the right back pain pillow can help align your spine in a neutral position, help alleviate muscle stress, and allow you to sleep more comfortably. "We take for granted that gravity is constantly bearing down on us while we are standing, lying or sitting upright," says physical therapist Ryan Dinney, DPT.

Just like finding the best mattress, finding the right back pain for you requires tons of trial and error. "Everyone is different, so trying out different materials and sizes will help you determine which is best for your body,”says orthopedic surgeon Dr. Charla R. Fischer, MD, with NYU Langone Sports Health. That said, there are a few things you should keep in mind when pillow shopping.

Best pillows for back pain

What to consider

A pillow used for sleeping should help maintain neutral alignment and comfort depending on your sleep position, Dr. Fischer explains. Here’s the low-down on everything you’ll want to pay attention to when shopping for your best pillow for back pain.

Fill types

You’ll want to pay careful attention to your pillow’s fill material. When it comes to high-support pillows for back pain, the two most popular fill options are memory foam and down.

Memory foam pillows are firmer and provide support by filling the gaps created by your body to align the spine, says Dr. Jacob Hascalovici, MD a board-certified interventional pain specialist and the chief medical officer of Clearing. Down pillows, on the other hand, are made with goose or duck feathers and provide varying levels of support based on how full the pillows are with varying feather amounts. They're typically softer than memory foam pillows, but tend to lose its shape over time.

Height

Finding a pillow with the right height (often called the “profile” or “loft”) is key. Back pain sufferers, in particular, want to be absolutely sure their pillow supports the head and neck in a neutral position relative to the spine. The best pillow profile for you depends largely on your sleep position. Stomach sleepers need a razor-thin pillow, although most sleep specialists we spoke with recommend not sleeping on your stomach, if possible. Back sleepers need a low- to medium-profile pillow to elevate the head and neck slightly off the bed but still in line with the spine. Side sleepers do best with a medium- to high-profile pillow that properly supports the neck and fills the “gap” between the neck and mattress.

Return policy

Again, pillows are a very personal thing, and everyone is different. Test several options—like those recommended below—and know that sometimes movement and safely building up the muscles in your back can be a key part of your overall treatment plan. You might need to try several pillow types (with different heights, fill types, etc.) before deciding on the right one for you. For that reason, we strongly recommend buying from a retailer with a generous return or exchange policy with a minimum 90-day term.

How we selected

Over the last year, our editorial team carefully researched and personally reviewed dozens of pillows designed to alleviate back pain. We considered budget pillows from online-only brands, Amazon pillows, and premium models from the most recognized makers, like Saatva, Sleep Number, and Tempur-Pedic. We also consulted with doctors and a physical therapist to get their professional advice on what to look for when shopping for back pain-relieving sleep surfaces. Ultimately, we agreed on the seven models below as our honest picks of the best pillows for back pain in 2024.

True Temp Pillow Ultimate

Our testers with back pain heavily preferred height-adjustable pillows, since you can customize support based on your preferred sleep position. Our favorite is Sleep Number's True Temp Pillow. Beyond its adjustable features, we like the temperature-regulating foam, and its luxurious feel.

For well over a year now, this pillow has been a favorite among our test panelists. While the Classic and Contour versions are excellent, the Ultimate has the most features, and is the way to go if you suffer from back pain. It includes three inserts, and the top-most layer is uniquely curved with a higher side and a lower side—perfect for side and combo sleepers, as well as anyone who tends to shift positions during the night.

"I toss and turn between my side and back most nights, and finding the right pillow has always been a challenge," said one of our testers, who's had chronic neck and back pain for decades. "This has been an absolute game-changer! Even though it's big and heavy, I often pack it in my suitcase when I travel because I really love it that much!"

The only downside? Price. It's more expensive than most on our list. But, given its high degree of customizability, it's kind of like buying three pillows in one, so we think it's worth it.

Read more: Best Mattresses for Back Pain

Side Sleeper Pro

The idea of resting your head on a "cube" hardly sounds fun. But trust us, if you're a side sleeper who's been dealing with a lot of back or neck pain while you sleep, this one is for you.

"The 90-degree gap between your head and your shoulder needs to be filled with something," Dr. Hascalovici says. To maintain the top and bottom alignment to relieve pain, the perfect shape for your head and shoulders to sleep on is a cube, according to Dr. Hascalovic. This pillow is just that, and it's made of comfortable memory foam to provide a soft base for your achy neck. It's purposefully designed for maximum neck support, which in turn keeps your spine naturally aligned. Bonus: All six sides of this back pain-relief pillow are temperature-regulating, so you won't have to spend hours flipping it to find the cool side.

It's available in three distinct heights to accommodate different sleep positions. For side sleepers, however, we recommend the five-inch profile, as it perfectly fits the gap between your neck and shoulders and promotes proper spinal alignment.

Read more: Best Pillows for Side Sleepers

Tempur-Neck Pillow

Tempur-Pedic's proprietary memory foam is ultra-cooling and ergonomic, which is why it's one of our favorite bedding materials. That same filling is found in the brand's Tempur-Neck pillow, which is extra-firm. We found that it's a great option for side, back, and combo sleepers. It's more supportive than any other pillow in this year's roundup. Plus, our panel of sleep testers confirmed that, unlike softer fillings like down, Tempur-Pedic's foam retains its shape no matter how long you sleep on it. It’s also available in three sizes—Small, Medium, and Large—so you can grab the best size for your body shape and preferred sleep position. We recommend carefully checking the chart on Tempur-Pedic's website to confirm the right size for you before buying.

Bonus: It's also a great TMJ pillow! Add to that a great price, and this is an easy pick for one of this year's best pillows for back pain.
Our only real gripe is that returns aren't accepted, which seems like a strange oversight for such a great brand.

Adjustable Layer Pillows

Pillow height is almost as—and sometimes more—important as fill material. It's the one feature that determines how well (or not) your neck aligns with your spine in your preferred sleep position. Since there's no one-size fits all height for sleepers, the solution is finding a height-adjustable pillow like this model from EverSnug.

This bedding ships with multiple inserts that allow you to customize the profile of your pillow. Stomach sleepers can sleep with just one insert; back sleepers can opt for two; and side sleepers can stuff the zippered liner with three or more inserts for maximum neck support. We found the down-alternative fill to be both comfy and supportive for sleepers in any position. The allergy sufferers in our test panel also appreciated the no-down construction. Each pillow is wrapped in a soft, breathable sateen cover. Though take note: because this is filled with down alternative, it loses its shape much easier than memory foam pillows on this list.

Of course, opting for a down-fill alternative is a great way to go if you're looking to save big over a genuine down pillow option. These pillows are priced at well under $100 for a set of two, making them some of the most affordable back pain-friendly pillows in this year's roundup. Plus, the company promises a 100% money-back guarantee if you decide this pillow doesn't work for you after trying it at home.

UltraCool Pillow

If you suffer from back pain, we feel you. But if you also tend to sleep hot, that's another level of discomfort. SlumberCloud's UltraCool Pillow is designed to tackle both, which is why it's been a favorite among our sleep gear testers for more than a year.

The unique Polysilk fill is a down alternative that's available in two firmness levels: Soft/Medium or Medium/Firm. The first is ideal for back and stomach sleepers, while the latter works well for side sleepers who need a little extra neck support. It's all wrapped in a synthetic fabric that feels cool to the touch and actively regulates your body temp throughout the night, too. "This pillow cools way better than other premium, so-called cooling pillows I've tried that cost twice as much!" said one of our editors.

Some pillows—especially those in this price range—can lose their shape quickly after only a year or two. After more than a year of testing, our team was pleasantly surprised to find that the down-alternative fill does an excellent job of keeping the pillow's shape without sagging or developing lumps.

We especially like that this cooling pillow is priced right in either the Standard or King sizes. Our only minor gripe is that the pillow's bluish color can be visible through some thinner and light-colored pillow covers.

Orthopedic Knee Pillow

Sometimes, the best pillow for back pain isn't the kind you rest your head on. This unique orthopedic bedding is specifically designed to place between your knees while sleeping. We found that it's perfect for side sleepers looking to promote better spinal alignment while catching their zzz's. It's deceptively simple: Just place it between your knees at night to slightly spread your knees apart, open your hips, and keep your neck, spine, and hips naturally aligned.

This pillow uses a soft-yet-supportive memory foam fill that's adaptive, so it works with almost any body size, shape, or weight. Thousands of air channels within the foam help promote airflow, so you don't experience that hot, clammy feel of traditional memory foam. It's all wrapped in a silky soft, removable cover, which makes cleaning and maintenance a breeze. We love that the unique, hourglass-shaped design is also versatile enough to use as a leg support pillow or to prop yourself up while reading or binge-watching Hulu in bed.

It's available in Standard and Large sizes to best fit your bedding setup. Hot sleepers can splurge on the CoolLuxe Memory Foam upgrade with a proprietary, high-density polymer fabric cover that helps promote heat transfer for maximum cooling while you sleep.

The Ultimate White Goose Down Pillow

Memory foam firm and supportive build is often the go-to pillow choice for chronic neck and back pain sufferers. But we're down with down, too. If you're looking to invest in a great back pain pillow with a natural fill, consider this RDS-certified deluxe goose-down pillow.

"This is for people who like down," Dr. Hascalovici says. "There's a lot of down fill in this pillow, and it's very supportive." It features a 650-fill-power design. All that loft results in a slightly higher profile and a firmer design than typical down bedding, making it a great choice for side or back sleepers. It also means it won't flatten the more you use it. Based on our testing, we found that this holds its shape well, even after years of use. With a 400-thread-count sateen cover, it feels buttery soft next to the skin and is removable for easy washing and maintenance. We also like that it's available in Standard, Queen, and King sizes, so you can perfectly match the scale and size of your bed setup.

It's pricier than most in our roundup, but that's typical of genuine down-fill pillows. If you're looking for an all-natural pillow option or just enjoy the feel and support of traditional down, we think it's worth the splurge.

Meet the experts

• Dr. Charla R. Fischer, MD, is an associate professor of orthopedic surgery at the NYU Grossman School of Medicine.

• Ryan Dinney, DPT, is a physical therapist with HPT NYC.

• Dr. Jacob Hascalovici, MD, PhD, is a board-certified interventional pain specialist and the chief medical officer of Clearing.

Is a higher pillow better for back pain?

Because pillows are extremely personal, the “best” pillow for your back pain is the one that works for your body type and level/nature of back pain. In general, back pain sufferers will want a medium-firm pillow that offers plenty of support with just enough give. Your preferred sleep position is extremely important. Back and stomach sleepers will want low- to medium-profile pillows (in the 3- to 6-inch range) that don’t push the neck awkwardly out of alignment with the spine. Side sleepers will likely prefer a medium- to high-profile (approximately 6 to 8 inches) pillow that properly supports the neck.

What type of pillow is best for back pain?

The best pillow fill is a personal choice as well. But, many back pain sufferers like memory foam and buckwheat pillows as they conform to the shape of the neck and head. You want a pillow that’s supportive and not too soft while remembering that a too-firm pillow will also be uncomfortable. Our favorite option is to go with a height-adjustable pillow that allows you to add or remove fill to achieve your desired profile and level of comfort.

Can a bad pillow cause lower back pain?

A bad pillow likely won’t cause lower back pain directly. But it can contribute to other issues, and those issues could directly cause lower back pain or make it worse. This is due to things like poor spinal alignment, increased muscle tension, and disrupted sleep. Think of your bed pillow as one ingredient in your personal recipe for good sleep.

Can a good pillow really help with neck pain?

The short answer is: Maybe. For mild to moderate neck pain, even chronic back pain, simply swapping out your pillow may help. The best pillows for back pain will help to align your spine and neck better, alleviating pressure on both. But it is important to know when it’s time to consult a professional. “Anytime the pain level is at a five or more out of 10, then you should see a physical therapist or doctor,” says Dr. Fischer. If you’re suddenly experiencing new pain that’s likely the result of an acute injury, that’s also a good time to see a doctor immediately.

Shop more of our favorite pillows and sleep accessories

Best Pillows for Neck Pain | Best Mattress Toppers for Back Pain | Best Custom Pillows | Best Cooling Pillows | Best Sitting-up Bed Pillows | Best Acid Reflux Pillows

You Might Also Like

• Jennifer Garner Swears By This Retinol Eye Cream

• These New Kicks Will Help You Smash Your Cross-Training Goals