Back pain is a common occurrence experienced by almost everyone. It’s estimated that at least 60%-70% of the population suffers from non-specific lower back pain from time to time. At the same time, 23% have chronic pain from it. Multiple studies suggested that sleeping positions may play a role as one of the causes of back pain. Once in a while, you find yourself sleeping on your stomach, and you find it comfortable. However, when you wake up, you feel a slight pain in your neck or even in your lower back.
This might mean that your pillow isn’t made for a prone sleeping position. Experts suggest that if you’re already used to sleeping in the prone position, it’s best to use a thin pillow or something specifically made for stomach sleeping. But, if you’re a stomach sleeper with back pain, you know how difficult it can be to find a pillow that offers the right amount of support and comfort.
Understanding Stomach Sleeping and Back Pain
If you are a stomach sleeper and frequently experience back pain, you are not alone. Stomach sleeping can strain your lower back, causing discomfort and pain. However, there are ways to alleviate this pain and still enjoy the benefits of stomach sleeping.
When you sleep on your stomach, your spine is not neutral. Your neck and head are turned to one side, and your lower back is arched. This can cause your spine to be misaligned, leading to pain and discomfort in your back.
To alleviate this pain, it’s essential to choose the right pillow. A too thick pillow will elevate your head too much, causing your neck to be bent unnaturally. A too thin pillow will not provide enough support for your head and neck, causing your spine to be misaligned.
When choosing a pillow for stomach sleeping with back pain, look for a thin and soft pillow. This will allow your head and neck to be more neutral, reducing the strain on your back. Memory foam pillows can also provide the necessary support while being soft and comfortable.
In addition to choosing the right pillow, paying attention to your sleeping position is essential. Try to sleep with a pillow under your hips to reduce the arch in your lower back. Try sleeping with a pillow between your legs to help align your spine.
Choosing the right pillow and sleeping position can alleviate the pain and discomfort associated with stomach sleeping and back pain.
Top Recommended Pillows for Stomach Sleepers with Back Pain
If you’re a stomach sleeper with back pain, choosing the right pillow can significantly impact your sleep quality and overall comfort. Here are some top pillow options tailored to address the specific needs of stomach sleepers with back pain.
Memory Foam Pillows
Memory foam pillows are designed to conform to the shape of your head and neck, providing tailored support. Look for options like the ComfiLife Lumbar Support Pillow or the Bluewave Bedding Ultra Slim Gel Memory Foam Pillow for their ergonomic design and back pain relief features.
The ComfiLife Lumbar Support Pillow is versatile. It can also be used under your knees, legs, or feet, making it a multi-functional bed support pillow. The ComfiLife Lumbar Support Pillow is made of high-density memory foam, which provides long-lasting comfort and won’t go flat over time.
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| ComfiLife Lumbar Support Pillow | |
| What We Like: | What We Don’t Like: |
Effective Back Pain Relief Multi-Functional Design High-Density Memory Foam Breathable Cover | Too Large Too Soft |
The Bluewave Bedding Ultra Slim Gel Memory Foam Pillow is made from premium, supportive memory foam that offers medium-firm support without excessive height. The foam is infused with gel to absorb and move excessive heat away from the sleeping surface, and ventilation holes increase air circulation to help keep you cool all night long.
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| Bluewave Bedding Ultra Slim Gel Memory Foam Pillow | |
| What We Like: | What We Don’t Like: |
Ultra Slim Design Supportive Memory Foam Advanced Cooling Features Soft, Washable Cover Family Owned Business | May Be Too Firm for Some Limited Cooling Technology |
Adjustable Pillows
For customizable support, adjustable pillows are a great choice. Consider options like the Voovc Adjustable Neck Pillow or the ZAMAT Adjustable Cervical Memory Foam Pillow to cater to your specific comfort needs.
The Voovc Adjustable Neck Pillow is made with high-quality CertiPUR-US certified rebound 60D memory foam. It is firm enough to provide maximum comfort and support yet soft enough to help you relax. And with a rebound time of 3 to 5 seconds, it can keep its shape after regular use. The outer cover of the pillow is made of high-grade fabric, with 88% chinlon and 12% spandex, providing a smooth and comfortable skin feeling. Plus, it’s removable and machine washable for easy cleaning.
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| Voovc Adjustable Neck Pillow | |
| What We Like: | What We Don’t Like: |
Ergonomic design Memory foam core Skin-friendly pillowcase Two sizes available Removable and machine-washable cover | Not suitable for all sleepers. May have a slight odor May take some time to get used to |
The ZAMAT pillow has a special butterfly shape, neck contour, and central cavity, which work together to support your head and neck properly. Plus, the pillow’s height is adjustable, thanks to a removable piece in the bottom. This pillow is also made with high-quality, odorless memory foam that is CertiPUR-US certified. This means that it’s all-natural and flavorless, making it a great choice for anyone sensitive to the smell of memory foam.
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| ZAMAT Adjustable Cervical Memory Foam Pillow | |
| What We Like: | What We Don’t Like: |
Personalized design Pain relief Natural and odorless Machine-washable cover | May need an adjustment period to get used to the firmness and shape of the pillow. Pillow may be smaller than expected. |
Ergonomic Pillows
Ergonomic pillows are specifically designed to promote proper spinal alignment. Look for the EPABO Contour Memory Foam Pillow or the DONAMA Cervical Pillow for its orthopedic support and pain relief properties.
Looking for a luxurious sleeping pillow that provides therapeutic relief for neck pain? Look no further than the EPABO Contour Memory Foam Pillow. This pillow is designed with an ergonomic contour that perfectly supports and aligns your head, neck, shoulder, and back, ensuring you fall asleep faster and deeper. It’s made with breathable memory foam that provides better air circulation to keep you cool and dry, and comes with a hypoallergenic rayon/polyester proprietary blend pillowcase that feels silky soft.
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| EPABO Contour Memory Foam Pillow | |
| What We Like: | What We Don’t Like: |
Therapeutic relief Ergonomic design Versatile Quality materials Chemical-free Satisfaction guarantee | May need an adjustment period to get used to the firmness and shape of the pillow. Not suitable for side sleepers |
The DONAMA Cervical Pillow is suitable for all kinds of sleeping postures, such as stomach, back, and side sleeping. It has two different heights on both sides and specific grooves that allow your arms to go under for comfortable sleep. The double-layer high-quality pillowcase is soft and stretches and contracts well with the pillow core. It is removable, has a zipper, and is machine washable. Made from hypoallergenic cotton and polyester, the pillowcase fits perfectly against the skin, and its soft, breathable fabric keeps you cool all night.
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| DONAMA Cervical Pillow | |
| What We Like: | What We Don’t Like: |
No more neck pain Adjustable height High-quality memory foam Breathable and removable pillowcase Sleep savior | Adjustment period: It may take a few days to get used to the pillow’s unique design and memory foam material. |
Features to Look for in a Pillow for Stomach Sleepers
When choosing a pillow for stomach sleepers with back pain, it’s essential to consider specific features that can provide support and comfort for a restful night’s sleep.
Pillow Height and Firmness
For stomach sleepers with back pain, a low-profile pillow is recommended to prevent strain on the neck and spine. Look for a pillow with medium to soft firmness to ensure that it contours to the natural curvature of your body while providing adequate support.
Material and Filling
Opt for pillows made from breathable and hypoallergenic materials such as memory foam or down alternative. These materials can offer cushioning without causing discomfort or triggering allergies, promoting better sleep quality.
Shape and Design
Choose a slim and flat pillow to minimize the elevation of your head and neck, which can alleviate pressure on the lower back. Additionally, consider a pillow with a contoured shape to provide targeted support for the neck and shoulders, aiding in proper spinal alignment.
Frequently Asked Questions
What type of pillow provides the best neck support for stomach sleepers?
Stomach sleepers with back pain should look for a soft and flat pillow to help reduce neck strain. A pillow that is too thick can cause your head to tilt upward, leading to discomfort and pain. A good option is a down pillow or a memory foam pillow designed explicitly for stomach sleepers. These pillows are usually thinner and provide adequate support while keeping your neck neutral.
How should a pillow be positioned for optimal lumbar support while sleeping on the stomach?
Lumbar support is essential for stomach sleepers with back pain. Place a thin pillow or a rolled-up towel under your hips to achieve optimal lumbar support. This will help maintain a natural curve in your lower back and prevent strain.
Can a pillow designed for side sleepers also suit someone who sleeps on their stomach?
No, a pillow designed for side sleepers is unsuitable for stomach sleepers. Side sleepers need a thicker pillow to keep their head and neck in alignment with their spine, while stomach sleepers require a flatter pillow to prevent neck strain. Using a pillow designed for side sleepers can cause discomfort and pain for stomach sleepers.
What features should I look for in a cooling pillow for stomach sleepers?
A cooling pillow can be a great option for stomach sleepers who tend to sleep hot. Look for a pillow made from breathable materials such as bamboo or cotton. These materials help to regulate temperature and prevent overheating. Additionally, consider a pillow with cooling gel or other cooling technology to help you stay comfortable throughout the night.
Which pillows do chiropractors suggest for stomach sleepers to alleviate back pain?
Chiropractors suggest soft and flat pillows for stomach sleepers with back pain. Memory foam pillows or down pillows are good options. These pillows provide adequate support while keeping your neck in a neutral position. Additionally, consider pillows specifically designed for stomach sleepers, as they often have unique features that help alleviate back pain.
How can stomach sleepers with arms under the pillow achieve proper spinal alignment?
Stomach sleepers with their arm under the pillow can experience discomfort and pain due to improper spinal alignment. To achieve proper spinal alignment, try using a thin or no pillow. This will help keep your neck in a neutral position and prevent strain. Additionally, consider placing a pillow under your chest to help maintain a natural curve in your spine.
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Disclaimer: Last update on 2024-10-12 / Affiliate links / Images from Amazon Product Advertising API.
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