Get a Good Night’s Sleep With the Best Back Sleeper Pillow

Buyer’s Guide: Back Sleeper Pillow

Pillows are the most important part of a good night’s sleep. The right pillow can help you achieve a restful slumber, while the wrong pillow can make you toss and turn all night long. Back sleeper pillows, in particular, are designed to support the natural curvature of your spine, helping to reduce muscle stiffness and back pain. 

While it’s easy to get caught up in the hype surrounding back sleeper pillows and their unique features, it’s important not to lose sight of the basics. In this guide, we’ll tell you everything about these helpful pillows so you can easily choose one according to your needs and sleeping posture.

Benefits of Using a Back Sleeper Pillow

The following are some of the benefits of using a back sleeper pillow:

Combat headaches

Featuring a contoured design, a back sleeper pillow keeps the head in alignment with the spine. It can also prevent the neck from craning forward to look at your phone or tablet while you’re lying down. This helps maintain proper spinal alignment, which can reduce muscle stiffness and other symptoms associated with improper postures, like headaches and migraines.

Helps prevent back pain

If you notice any discomfort when lying on your back, this could be due to sleeping in an awkward position. The following are some possible causes for this:

• Your head is not aligned properly or is too high or low while lying down.
• You have been sleeping with the same pillow for too long, and it no longer suits your body shape or size.
• Your mattress no longer provides adequate support.

Sleeping on your back with a back sleeper pillow that supports the natural curve of your spine and relieves pressure points can help reduce the risk of developing back pain and neck cramps.

Reduce allergies and GERD

A recent survey has shown that almost 60% of people suffer from GERD and frequent heartburn. These medical conditions are correlated to poor sleep quality. Similarly, sleeping on your stomach makes it more difficult for you to breathe properly.

To reduce these symptoms, it is recommended to prop the pillow at least 6 inches high. Since back sleeper pillows are highly adjustable, these pillows can cut down on the symptoms of acid reflux disease (GERD), asthma, and obstructive sleep apnea.

Reduce facial wrinkles and acne

When you sleep on your back, gravity causes your face to sag and wrinkles to form. This can be particularly hard on young skin, leading to premature aging and acne. A back sleeper pillow can help prevent this by lifting up your head slightly and allowing your skin to breathe freely, without being pressed against the surface of your pillow. 

What Pillow Material Is Ideal for Back Sleepers?

From memory foam to latex and gel, back sleeper pillows are made from a variety of materials, each offering unique benefits and a different feel. Let’s explore them one by one, so you can easily pick one according to your desired comfort level.

Memory foam

Memory foam pillows are among the most popular of all pillow types. They have a high-density base that provides firm support, but they’re also soft enough to conform to the shape of your head and neck, keeping them aligned with your spine while letting your body relax. 

However, these pillows trap heat, so they may not be ideal for those who sweat a lot or experience hot flashes while sleeping.

Latex

Often made from natural rubber tree sap, latex back sleeper pillows offer a variety of benefits, including ample neck support and pressure relief, while reducing the chances of allergy flare-ups. They’re also mildew-resistant, anti-fungal, and hypoallergenic, which makes them better suited for those suffering from asthma or other respiratory issues. 

Feather

Stuffed with duck and goose quills, feather-back sleeper pillows are soft and fluffy, which makes them comfortable to lay on. They are also more breathable than other pillows, so you can sleep on them without worrying about overheating.

On the downside, they’re not as supportive as memory foam or latex pillows, so they may not be ideal for those with neck pain or arthritis. Despite being expensive, these pillows don’t last for a very long time and need to be replaced every few months.

Gel

Gel sleeper pillows are often infused with cooling beads that allow maximum air circulation and help regulate body temperature while you sleep — perfect for hot sleepers. 

Unlike other pillows, they also retain their shape and don’t flatten out easily. Gel pillows are highly recommended by chiropractors because they help relieve neck pain by reducing strain on the spine.

Down

Often filled with synthetic material and inner plumage of duck and goose feathers, down-back sleeper pillows are super soft, fluffy, and lightweight. Although they offer optimal cushioning, these pillows do not support the neck, back, or spine. 

Down pillows can also flatten out over time, which is why most down pillows come with an extra insert or two that can be added to the pillow after it’s been washed. 

Polyester

Polyester is a synthetic material that offers moderate support without being too firm or too soft. It’s also hypoallergenic, which makes it ideal for people who have allergies or asthma. While polyester pillows tend to be less expensive than other options, they’re also less durable, and they can deteriorate after just six months of use.

How To Choose a Quality Back Sleeper Pillow

Loft

The loft refers to the height and thickness of the pillow. The amount of loft depends on your preference, but most people need at least 4-5 inches of loft in their pillow. 

Support 

The main purpose of a back sleeper pillow is to provide support to your head, neck, and spine for proper cervical alignment. If your pillow is too soft or too firm, your head will drop forward or tilt to the side, which can lead to neck pain and stiffness, and even disrupt sleep quality. 

Generally speaking, the ideal back sleeper pillow should have a contoured shape to cradle your head while relieving pressure points, so you can sleep like a baby without sinking all the way into the mattress.

Firmness

Pillows come in different strengths, with soft, medium, and firm being the most common options. A medium-firm pillow provides enough support while still being comfortable enough to sleep on all night long, which makes it ideal for back sleepers.

The firmness of a pillow can also vary depending on its materials and construction; foam pillows tend to be firmer than down pillows because they don’t compress as easily under pressure. Softer materials such as down will eventually flatten out if used regularly, which makes them less supportive and more likely to cause neck pain. If you don’t want to constantly fluff up your pillow, then a back sleeper pillow with memory foam will be better suited for your needs. 

Breathability

Breathability is the ability of a fabric to allow air to flow through it. If your pillow is not breathable, it will trap heat and moisture underneath its surface — which could lead to discomfort or even bacterial growth. Breathable fabrics are also less likely to retain odors over time, as they allow fresh air in while releasing stale air out.

While most types of fabrics can be made breathable by adding holes or perforations, this process often compromises durability (and therefore longevity) and aesthetics. For those who want a more durable option than cotton, but want their pillows to stay cool at night, synthetic materials like polyester may be a good choice that won’t compromise on either front.