Back pain affects the majority of individuals at some time in their lives, with symptoms ranging from minor to severe. Back discomfort can be caused by traumas, spinal injury, or underlying disorders. Poor posture during the day and when sleeping might aggravate pain.
Back discomfort, in general, relates to poor sleep quality. Back discomfort has a detrimental impact on sleep quality, and poor sleep can exacerbate back pain.
Back pain sufferers may be wondering what part their pillow plays each night. The correct cushion can assist to relieve strain and stress in the neck and shoulders while also keeping the spine straight. It can also give comfort and aid in the improvement of sleep quality.
A pillow may be used to reduce back pain symptoms by placing it under the head, but it can also be positioned beneath the legs or lumbar area to relieve pressure and enhance spinal alignment.
Choosing the best cushion for back pain might be difficult at first, especially with the vast array of alternatives accessible to buyers.
We’ll go over our best options in detail, describing the structure and materials that assist relieve back discomfort. We’ll also look at the connection between back pain and sleep, as well as how back pain patients might find relief.
1. How is the frequency of back pain?
Back pain is fairly widespread, with an estimated 80% of the population suffering from it at some time in their life. Back pain can vary in intensity and frequency, and it is a common ailment among the working population. Workers with back discomfort may miss days of work or have reduced mobility while on the job.
Back pain may be caused by a variety of circumstances, and speaking with a doctor is a vital step in developing a treatment plan and finding relief. Back discomfort is frequently caused by injuries. This includes injuries sustained when exercising, participating in sports, or lifting large things. Back muscles and ligaments may be strained as a result of these actions.
Back pain can be caused by a ruptured, damaged, or herniated disk, in addition to accidents and injuries. Disks are vertebral discs that reside between and cushion each vertebra. Disk damage can also cause nerve discomfort and muscular weakness.
Back discomfort can be exacerbated by underlying conditions such as arthritis, osteoporosis, and fibromyalgia. Back discomfort is typical during pregnancy because the extra weight puts strain on the lower back. Poor posture can also aggravate back discomfort.
2. How to choose a back pain pillow
When looking for a pillow to help with back discomfort, think about how its structure will support your chosen sleeping posture.
We’ll instruct you how to choose the loft, firmness, and materials that are appropriate for your sleeping pattern, as well as some ways for treating back discomfort.
2.1 Picking the right loft & firmness for sleeping positions
The most crucial role of your pillow is to promote neutral spine alignment, which goes a long way toward preventing back discomfort. This implies that your pillow supports your spine’s natural C-curve without craning your head or neck into a dangerous posture.
To guarantee neutral spine alignment, each sleeping position needs a variable loft (height) and hardness. So, let’s look at the optimal loft and firmness for each sleep style:
- Side sleeping: Side sleepers require a pillow that is firm, high-lofted, and at least 4-inches deep. This will keep the head, neck, and spine in neutral posture while also relieving shoulder pain.
- Stomach sleeping: Stomach sleepers want a soft, low-lofted cushion to keep the head and neck from craning upwards. Some pillows may appear to be excessively high for stomach sleeping, but as long as they’re soft enough to compress into a loft of 2 inches or less, you should be fine!
- Back sleeping: Back sleepers are best suited to mattresses with a medium amount of loft and hardness. However, some back sleepers may prefer a firmer sensation, and others may prefer a plusher, thinner cushion.
You may also want to consider upgrading your complete bedroom set, so check out our list of the best mattresses for back sleepers to see whether a new bed might help you prevent aches and pains. Whatever you pick, be sure your head is not forced forward and out of harmony with your neck and spine.
Check out my comprehensive guide on choosing the proper pillow for a more in-depth explanation of how to maintain a good sleeping posture and neutral spine alignment!
2.2 Back pain relieving techniques
Pillows, while providing head and neck support, can also be squeezed between your legs, under your knees, behind your tummy, or behind your back to relieve pressure throughout the body. The following sections will go through the various ways a cushion may be utilized to relieve back pain:
- Behind the back: Slipping a cushion behind your back is an excellent technique to reduce lower lumbar discomfort, especially when standing. A wedge cushion is perfect for this, but a low-lofted pillow with a firm texture can also suffice! Memory foam is also an excellent material for this, since its gradual response to pressure allows it to mould to the precise curves of your back (more on this later).
- Between the legs: When lying on your side, place a cushion between your legs to reduce hip pressure and lower back stiffness. It can also help to correct your spine, but make sure the pillow is lofty and hard enough to keep its shape under pressure. We’ll go over individual materials in more detail later, but latex is fantastic for this method since its buoyancy helps keep your leg raised.
- Under the belly: When you sleep on your stomach, keep a thin, soft cushion beneath your tummy to ease back discomfort and pressure in the lower abdomen. Down, down substitutes, and polyester are excellent materials for this since they are very soft and quickly collapse under pressure.
- Under the knees: Keeping a high cushion between your knees might help ease lower back discomfort and enhance circulation throughout your body. Again, you’ll want to go for something firmer that won’t lose shape or support under the weight of your legs.
3. Top best pillows for back pain
3.1 GhostBed GhostPillow
The GhostBed GhostPillow is made of aerated gel memory foam and provides contouring support that is suitable for most people.
The sturdy memory foam composition is ideal for side and back sleepers because to its medium firm feel and 6-inch loft. The pillow, which is available in one size, may be used with a regular pillowcase.
Gel-infused memory foam conforms to the shape of the neck and shoulders, which can assist relieve pressure accumulation. The foam’s perforations enable air to flow and reduce heat retention.
The cushion is soft enough for sleepers to burrow into, yet it has just enough give to keep their spines aligned. Because the foam is CertiPur-US certified, it is hypoallergenic and dust mite resistant.
GhostBed’s inside cover contains phase change material (PCM), which draws heat away from the body and wicks away undesired moisture.
The outside cover, which has been coated with the company’s exclusive Ghost Ice technology, is designed to be chilly to the touch. The memory foam cannot be immersed in water, however the outer cover is detachable and machine washable.
GhostBed offers free shipping and returns to the contiguous United States. The pillow also includes a 101-night sleep trial, as well as a 30-day break-in period. Any manufacturing flaws are covered by a five-year limited guarantee.
3.2 Silk & Snow Pillow
People suffering from back pain may find relief through a mix of pressure release and firm support. The heart of the Silk & Snow Pillow is constructed of shredded memory foam, which relieves strain by softly cradling your head and neck.
Because of the changeable fill, every sleeper may get a comfortable loft level. This model also has a lower-than-average pricing, which may appeal to those looking for a good deal.
Another chamber filled with down substitute microfibre surrounds the shredded memory foam core. This layer gives a touch of plushness while keeping the cushion light.
The foam and fiber work together to give the pillow a medium feel that’s ideal for back and stomach sleepers, however side sleepers may keep all of the fill in place for the greatest loft level.
You can effortlessly remove the breathable cotton cover and wash it in your home washing machine. Silk & Snow provides a lengthy 100-night sleep trial, but you must first use your pillow for 30 days before you can return it.
It comes with a 3-year guarantee that covers material and workmanship flaws. Customers in the mainland United States and Canada will receive free delivery, but those in Hawaii and Canadian territories will be charged a fee.
3.3 I Love Pillow Contour Pillow
The I Love Pillow Contour is a pillow that contours to your body. The pillow features a slight curvature that aids with neck support and pressure relief. By improving spinal alignment, this relieves sleepers’ neck and back discomfort.
The Contour Pillow’s soft microfiber cover is detachable and machine washable. It is stain and allergy resistant while safeguarding the sensitive core.
The pillow’s core is a special memory foam composition. Its lightweight design aids in the dissipation of heat and moisture while also repelling smells. With a medium firm feel, the memory foam core adjusts to the contour of the head and neck. The I Love Pillow Contour Pillow maintains its form throughout the night, providing steady support for anyone suffering from back discomfort.
The first odor of memory foam, generated by off-gassing, is a frequent disadvantage. This refers to the discharge of volatile organic molecules, which are not hazardous. Allowing the cushion to air out before using will aid in the dissipation of any scents.
Customers can choose between a queen or king size Contour Pillow. I Love Pillow provides customers 100 nights to check out the pillow. It also comes with a 3-year guarantee that covers flaws in materials and workmanship.
3.4 Eli & Elm Cotton Side-Sleeper Pillow
The rectangular form of the Eli & Elm Cotton Side-Sleeper Pillow is ergonomic. This allows you to sleep comfortably on your side, with your neck slightly lifted and your shoulders aligned with your spine, which helps relieve discomfort and pressure points in these areas, as well as the back and hips. The cushion is made out of shredded latex and down substitute fibers, giving it a fluffy but supportive sensation.
The pillow may also be adjusted by adding or removing fill to modify the loft and density. As a result, the cushion is perfect for every side sleeper, regardless of thickness preferences. The cover is constructed of a comfortable and breathable cotton, polyester, and spandex combination.
The cushion is only available in one size. When it’s time to clean it, simply remove the fill and wash and dry the cover in your regular washing machine. Customers may save money on extra goods like as sheets, mattress covers, and other pillows by bundling their order with Eli & Elm.
Eli & Elm offers free ground shipping to all clients in the contiguous United States. You may return your pillow within 45 days after purchase, even if you’ve slept on it or cleaned the cover, and you’ll get a five-year warranty.
3.5 Casper Backrest Pillow
The Casper Backrest Pillow features a distinct teardrop shape that promotes spinal alignment to alleviate back discomfort. The lower border of the pillow has a 2-inch loft, while the top is 5 inches thick.
The discreet wedge-shaped structure improves optimal posture by equally supporting your neck and upper back. The adaptable style of this model also lends itself perfectly to reclining and resting.
The interior chamber of the Backrest Pillow is made up of 80% polyfoam and 20% polyester fiber fill, which forms a solid and supporting core. To give the cushion a luxurious feel, the exterior chamber is made entirely of polyester fiber.
This combination should be most comfortable for back and side sleepers, while stomach sleepers may prefer a softer, non-angled cushion.
This cushion is available in a single size that is ideal for solo use. The outer cover is a flexible polyester and spandex combination that zips off quickly. A 100 percent polyester knit mesh lining protects the pillow from wear and tear.
The Backrest Pillow comes with a one-year guarantee that covers any defects in manufacturing or materials. Casper provides free delivery to consumers in the contiguous United States and provinces of Canada. Addresses in Alaska, Hawaii, and Canadian territories may incur additional delivery charges. Pillows returned within Casper’s 30-day trial period are fully refundable.
3.6 Saatva Latex Pillow
Customers looking for a pillow that is both supportive and responsive will most likely find the Saatva Latex Pillow to be a suitable choice. Saatva’s model has two fill materials that work together to provide sleepers with a pillow that is both fluffy and sturdy.
Though it has a higher-than-average price tag, some customers believe the pillow’s high-quality construction and materials are worth the expense.
A latex cushion may be appropriate for those who desire pressure alleviation without losing support. The Saatva’s core is constructed of shredded Talalay latex, which is designed to relieve pressure points and give a sturdy foundation for your neck and head.
A soft, fluffy surface is provided by the down alternative fill that wraps around the core. Sleepers who wish to change the loft of their pillow can do so by removing the down replacement layer.
Talalay latex is particularly well-known for its ability to regulate temperature, which the 100 percent cotton cover accentuates. Latex is a tough material with a long lifetime.
Sleepers should not wash the latex core of the cushion to guarantee its life. The down substitute layer and cover should be washed in your home washing machine, according to Saatva.
Saatva distributes the Latex Pillow for free to customers in the continental United States and backs it up with a 1-year warranty. Your purchase also includes a 45-day sleep trial. Outside of this time frame, no refunds are given.
4. Frequently asked questions
- Can pillows cause back pain?
Yes, sleeping on a pillow that does not adequately support you in your preferred posture can cause back and neck pain. As a result, it’s critical to match the loft and stiffness of your pillow to your chosen sleeping pattern.
- How should I sleep if I want to avoid back pain?
In addition to utilizing a supportive head pillow, sleepers can experiment with different pillow tactics to avoid back pain. Using a pillow between the legs or beneath the knees, for example, can help to straighten the spine while also relieving lower lumbar discomfort.
Stomach sleepers, in particular, can relieve lower back and abdomen discomfort by slipping a soft, low-lofted cushion beneath their tummies.
- Which pillow should a side sleeper use?
Side sleepers should choose a pillow with a high profile and a firmer feel to avoid neck and back problems. This will help to straighten the spine while also relieving strain on the shoulders and hips.
