Sleeping with a good pillow allows your body to rest in its natural alignment. The right pillow can also lessen or prevent back pain. Before we discuss the best pillow for lower back pain when sleeping, let’s look at why you need one and how it can help you.
Any pre-existing lower back pain can be worsened by poor posture during the day and as we sleep. We can lessen these pain pressure points by using an appropriate pillow. A pillow should adjust to fit your body shape and sleeping position.
Why You Need a Suitable Pillow for Back Pain While Sleeping:
Experiencing back pain at night leads to:
- an increased focus on the pain as there are no daily distractions
- difficulty finding a comfortable sleeping position
- taking medications that can also disrupt sleep
- limited daily exercise, further worsening sleep
Ironically, a bad night’s sleep can result in more intense back pain. Sleep deprivation or poor-quality sleep stops our bodies from releasing growth hormones. These hormones are needed for relieving pain and healing the body.
Another unfortunate consequence of lack of sleep is depression. Having chronic back pain can also lead to depression, as it affects all aspects of our lives, and this can be overwhelming and difficult to cope with. So, we have a catch-22 situation. Back pain negatively affects our sleep quality, and poor sleep can worsen back pain.
Pillows for Lower Back Pain When Sleeping
There are so many options to choose from when selecting a pillow for back pain while sleeping. For relief from this unfortunate cycle of back pain, we have some product suggestions for the best pillow for lower back pain when sleeping.
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Popular option: Aupdem Gel Lumbar Support Pillow
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According to data, this size pillow suits more than 85 % of the population. With a wide surface and center arch, the pillow maintains your back’s correct alignment. The core is made from memory foam, and the cooling gel cover will keep your back cool and reduce sweating on summer nights.
| What we liked | What we didn’t like |
| This pillow was life-changing. I liked the gel’s cooling effect. It keeps me comfortable the whole night. | The gel side is not comfortable if you lie on your side. The pillow is a bit thick. The gel pods are too firm. |
Popular Brand Pick: Restcloud Lumbar Support Pillow
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The reason this pillow for back pain while sleeping is effective is because it fills in the gap between your spine and the mattress when you lie on your side or back.
The removable pad allows you to adjust how firm and high the pillow is. Use it when sleeping on your side or stomach. The removable outer cover is machine-washable. The non-slip reverse side of the pillow can adhere to a chair or your bed.
| What we liked | What we didn’t like |
| I love how the pillow feels. The textured back keeps it from slipping. I highly recommend this helpful product. Easily remove the cover to clean it. | It gets a little uncomfortable after a few hours. I found the pillow too flat. It had a slight foam smell. |
Ergonomically designed: Bespilow Lumbar Support Pillow for Bed
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This product is ergonomically designed to fit the natural curve of your waist. It’s made from certified high-quality, odorless memory foam. Expect tailor-made support and pressure-point relief. This pillow is suitable for side, stomach, and back sleepers. It will improve your spinal posture by reducing tension in your back muscles. The result is better quality sleep. The breathable outer pillowcase is washable. The inner pillowcase protects this durable pillow’s inner core. Use it for naps on the couch as well.
| What we liked | What we didn’t like |
| It relaxes my spine and aligns it correctly. It’s firm yet soft. | I found it a bit small. I wish this pillow were a bit thinner. It didn’t give me the support I needed. |
Rated five stars by 94 % of customers: Dikuer Heated Lumbar Support Pillow
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This memory foam pillow’s exterior is made of detachable, washable 3D mesh fabric, allowing your back to remain cool. It also has adjustable straps and an anti-slip back. The two-wing design improves your posture by preventing strain on lower back muscles. The pillow’s bonus feature is a detachable heating pad. It has a carbon fiber heating element with an adjustable temperature and timer. This heated pillow for back pain while sleeping is powered by a USB cable. You can charge it on your computer, a wall charger, or even in the car. Use this support pillow in bed, on the couch at your office or on a plane. You can sleep on your side, back, or stomach with it, and it can also be used as a leg pillow.
| What we liked | What we didn’t like |
| This pillow is firm and comfortable I love that the heating pad is separate. I like the timer options | No negative reviews on the product were found. |
To sum up:
In addition to your mattress and linen, your pillow can affect the quality of your sleep. The choice is daunting with so many types of pillows available to customers today. Some of the things you need to consider are what materials your pillow is composed of, its thickness, how long it will last, whether it can regulate temperature in summer weather and whether you need to use the pillow specifically to help with lower back pain relief.
As discussed above, pillows with an orthopedic shape can be very beneficial. Also, remember that your preferred sleeping position and weight can affect your pillow choice. Personal preferences also come into play when choosing your best pillow for Lower back pain when Sleeping. For example, some customers like memory foam products, while others prioritize eco-friendly products.
Handy Checklist
What to Look for in a Pillow for Back Pain while Sleeping
Consider the following factors:
- durability
- comfort
- type of support
- eco-friendly materials
- durability
- price
Remember: Using the correct supportive pillow can help your spine comfortably rest during the night. Allowing yourself to have enough restorative sleep is the opportunity you give your body to heal itself.
The material inside a pillow determines what level of support the pillow can give you. Popular options such as down or feather pillows don’t provide much structural support compared to those made from firmer materials.
Researches on the Best Pillow for Lower Back Pain When Sleeping
A study conducted in Canada in 2005 found that using a back support cushion when sleeping distributed lumbar pressure over a wider body area. This reduced the contact pressure between the pelvic area and the mattress by lessening the effects of gravity.
Those with back pain need more adjustments to their mattress firmness than those without pain. We can conveniently adjust our spine’s curvature to the mattress’ firmness by adding a pillow. This is a versatile solution to customize support for your back and improve the quality of your rest.
Even though this result seems encouraging, the usual precautions in interpreting results should be applied. The sample size was relatively small, and the results were only analyzed over the short term. Further and more in-depth studies are needed on the subject of choosing a pillow for back pain while sleeping.
The problem with product recommendations is that they are usually based on personal experiences. So, in 2020, Ahmed Radwan et all conducted a scientific literature review on the effect of pillow designs on sleep quality and spinal alignment. They found that there is some consensus among researchers. Supporting the spine’s natural curve appears to be important for more extended periods of deep sleep.
They found that foam rubber, a contoured shape, a height of 7 to 11 centimeters and a cooling surface may promote a better night’s sleep as well as lessen back aches.
While scientific evidence is helpful, those with lower back pain might argue that their comfort and support motivate their decision making. We suggest trying one of the pillows above to see if it affects your pain levels and sleep quality. Due to individual differences and preferences, it’s best to sample various pillows until you find one that suits your needs. You need to sleep with the pillow for some time before you notice any results. We hope you find your best pillow for lower back pain when sleeping.
