Best Pillows for Back Sleepers

Sleeping on your back is often considered the healthiest sleep position, promoting proper spinal alignment and reducing pressure points. However, to fully reap these benefits, back sleepers need the right pillow. To find the very best pillow you need to understand the intricacies of selecting the ideal pillow for back sleepers.​ To understand what makes a pillow the best one for back sleepers you need to look at fill materials, ergonomics, and more.

Understanding Back Sleeping Dynamics

Before going into any specifics on pillows, it’s crucial to understand the biomechanics of back sleeping. When lying supine (on your back), the natural curvature of your spine should be maintained. Maintaining the natural curve of your spine includes cervical lordosis (neck curve), thoracic kyphosis (upper back curve), and lumbar lordosis (lower back curve). The correct pillow supports the cervical spine and ensures optimal alignment with the rest of the vertebral column.

Key Pillow Characteristics for Back Sleepers

Loft (Height)

For back sleepers, pillow loft is paramount to picking the best pillow. The ideal height should fill the space between the mattress and the head, keeping the neck in a neutral position. Generally, a medium loft of 3-5 inches works well for most back sleepers. However, individual factors like body size, shoulder width, and mattress firmness can influence the optimal loft.

Firmness

A medium-firm to firm pillow typically provides the best support for back sleepers. If you choose a pillow that is too soft your head is going to sink too deep into the pillow which can lead to a hyper-extended neck and a lot of discomfort in the morning.

Shape

While traditional rectangular pillows can suffice, some back sleepers benefit from ergonomically designed pillows. For instance, cervical pillows, featuring a contoured shape with a depression for the head and elevated support for the neck, can enhance spinal alignment.

Material Composition

The filling material used in the construction of the pillow significantly impacts its performance.

Memory Foam

Some of the benefits are long-lasting quality, pressure release, and shaping. However, memory foam can retain heat and might give off an unpleasant smell. For better temperature control, experts recommend that you look for memory foam with open cells or gel embedded in it, according to experts.

Latex

Some of the advantages of latex are that it’s made from natural materials, highly responsive, cool to the touch, and built to last. While latex offers several advantages, there are a few downfalls, such as the higher price tag and it’s an allergen for certain individuals. Experts point out that Talalay latex is generally softer and more breathable compared to Dunlop latex.

Polyester Fiberfill

Many people choose polyester fiberfill pillows because of how cost-effective they are. Two other benefits to this type of fill are that it is allergy-friendly and simple to maintain. Although saving money can seem appealing, it’s important to prioritize investing in a quality pillow. The downfall of polyester fiberfill is that it’s not very durable and has the potential for clumping over time. However, experts do say that premium microfiber fills can replicate the sensation of down while alleviating allergen worries.

Buckwheat

Using buckwheat as a fill for pillows is an excellent choice, as it is highly customizable and offers outstanding airflow. One of the drawbacks of buckwheat as a pillow filling is how noisy it is when adjusting positions, and it is bulkier compared to alternatives. Experts like how flexible buckwheat pillows are because the ability to add or remove the hulls allows you to perfectly adjust the loft to suit your needs.

Down and Feather

Down and feather filled pillows are a good choice for back sleepers because of how soft and moldable they are. Even with how soft this fill is, you would be surprised at how durable these pillows are with appropriate maintenance. The downfalls to down and feather fill are that it might not offer adequate support for certain back sleepers, and there are possible allergen concerns. What you need to know with these pillows is that a combination of 70% feather and 30% down typically achieves an effective balance between support and plushness.

Addressing Common Misconceptions

  1. Firmer is always better when it comes to the best pillow for back sleepers. While back sleepers generally benefit from firmer pillows, extremely firm pillows can create pressure points and discomfort. Finding the perfect balance between support and comfort is the most important thing.
  2. The same pillow works for all back sleepers. Individual factors like body type, mattress firmness, and personal preference play significant roles in pillow selection. What works for one back sleeper may not be ideal for another.
  3. Expensive pillows are always superior when it comes to pillows for back sleepers. While higher-quality materials often come with a higher price tag, cost alone doesn’t guarantee suitability. Focus on finding a pillow that meets your specific needs rather than solely considering price.

Expert Recommendations and Insider Tips

Back sleepers may find it advantageous to use two pillows at a time. When using two pillows you want to place a firmer, supportive pillow underneath and a softer pillow on top for added comfort. For the best sleeping experience, you want to look for pillows that feature removable inserts or adjustable fills, enabling you to customize the loft and firmness to your preference.

Sleep experts recommend that you look for pillows incorporating phase-change materials, cooling gels, or breathable fabrics if you tend to sleep hot. Pillow protectors might not seem like that big of a deal, but they are an easy way to protect your pillows. Professionals advise that you buy a good pillow cover to make your pillow last longer and protect you from allergens even more. Even high-quality pillows should be replaced every 1-2 years to ensure optimal support and hygiene.

Broader Context: Sleep Hygiene and Spinal Health

Selecting the right pillow is just one aspect of a comprehensive approach to sleep quality and spinal health. Other things you want to consider are mattress compatibility, your sleep environment, any pre-sleep routines, your posture during the day, and any holistic approaches you are considering.

A pillow can only do so much if your mattress is sagging or too soft. If you are going to spend the money on a premium pillow, you want to make sure that you first invest in a good, supportive mattress.

You want to do everything you can to maintain a cool, dark, and quiet bedroom to promote better sleep quality. Improving your sleeping environment often hinges on establishing a pre-sleep routine. Every night before bed, try incorporating gentle stretches or yoga poses that focus on spinal flexibility and relaxation before bed.

Practice good posture during waking hours to complement your sleep posture. This includes ergonomic workstation setups and regular movement throughout the day. It can be extremely beneficial to consult with a chiropractor or physical therapist about any underlying spinal issues that could be impacting your sleep quality.

Conclusion: The Quest for the Perfect Pillow

Woman sleeping in a single bed in the bedroom

If you want to find the perfect pillow as a back sleeper you first need to know what it is you need. The best way to narrow down your choices is to try out several different types of pillows and maybe even combine some of them. Remember that what works best may evolve over time as your body changes or as new pillow technologies emerge.

Sure, we gave you some things to look for, but in reality, the journey to finding your ideal pillow is ultimately personal. Pay attention to how you feel upon waking, any changes in sleep quality, and any persistent discomfort. Don’t hesitate to try different pillows, taking advantage of trial periods offered by many manufacturers.

As a back sleeper, if you want to improve the quality of your sleep, you can’t just grab the first pillow you see on the shelf. You need to spend some time searching for the perfect one. After all, given that we spend roughly a third of our lives sleeping, ensuring proper spinal support during those hours is a crucial aspect of long-term health maintenance.