Having a good night’s rest is vital for physical and mental health. Sufficient and restorative sleep allows the body to heal from the postural challenges it might experience due to how we sit or move during the day. A sore back can result in difficulty sleeping, but using a pillow for back pain allows you to adjust your position slightly and reduce spinal strain. 

Generally, a pillow should be 4 to 6 inches high to support the head, neck, and shoulders. Pillow fillings differ in the level of support they offer. Most down or feather pillows provide limited support compared to firmer materials. Many people sleep better with a pillow for back pain prevention and relief. Your pillow should support your head, neck, shoulders, hips, and spine. A good pillow must keep the upper body in alignment during sleep and adjust to your shape and sleeping position to alleviate any pressure points.

Recommendations on Where To Place a Pillow in Different Sleeping Positions

Sleeping on Your Side

Draw your legs slightly toward your chest and place the pillow between your legs. It helps align your spine, pelvis, and hips and removes the pressure off your back. A full-length body pillow may also work well.

Sleeping on Your Back

Place a pillow under your knees. This position will help support the back muscles and maintain the curve of your lower back. Place a small, rolled-up towel under your waist for additional support. Be sure also to support your neck with a pillow to keep it aligned with your chest and back.

Sleeping on Your Stomach

Sleeping on your stomach places considerable strain on your back. Try other sleeping positions if possible. If you can’t sleep in another position, reduce the strain on your back by putting a pillow under your hips and lower stomach. Use a pillow under your head only if it doesn’t place too much strain on your back.

Here are our product suggestions for sleeping with a pillow for back pain relief.

RESTCLOUD Adjustable Lumbar Support Pillow for Sleeping Memory Foam Back for Lower Pain Relief for Sleeping for Bed

This back support pillow was ergonomically designed. It has a removable cushion to adjust height. It’s made of soft memory foam yet provides sufficient support. This pillow allows you to sleep in any position because it’s designed for side, back and stomach sleeping. The pillowcase is removable for easy cleaning and washing.

What we liked	What we didn’t like
This pillow has the right level of support. The removable cushion gives you choices on thickness levels. The memory foam contours and supports.	One side sleeper didn’t feel that it helped. The pillow compresses too much and loses support. Works better on a chair than a bed

Cozyhealth Lumbar Support Pillow for Sleeping, Heated Pillow with Graphene for Lower Back Pain Relief, Memory Foam

This support cushion follows the lower back’s natural arch and offers heating therapy. Many customers opt to sleep with this pillow for back pain relief. It has three adjustable temperatures and an automatic 3-hour shutdown function. The inner material is high-density memory foam with moisture-wicking properties. Additionally, it won’t flatten over time. It comes with a hypoallergenic, removable zipper pillowcase for easy cleaning. It can also be used as a leg pillow in the office or car. It’s suitable for those who sleep on their side, back, or stomach. Plug the USB cable into the power bank to activate the heat, but avoid using the heating therapy while you sleep. 

What we liked	What we didn’t like
It fits the curve of my back. The pillow does a great job without the heating function.	It gets really hot. Too small for larger people. It’s too dense and soft.

Lumbar Support Pillow – Memory Foam for Low Back Pain Relief, Ergonomic Streamline Car Seat, Office Chair, Recliner and Bed

This pillow is made of high-density, long-lasting memory foam. The air-cool mesh on the cover is breathable and machine-washable. You can use it on car seats, office chairs, and beds. The hardness of the pillow will vary with the temperature but won’t affect its usefulness.

What we liked	What we didn’t like
This memory foam cushion has the ideal stiffness. It supports my back pretty well. It works well for sleeping on your back or side.	It’s impossible to keep this cushion in place. After 30 minutes, it’s no longer supportive. It’s a bit thick and bulky.

Gel Lumbar Support Pillow for Bed Relief Lower Back Pain, Cooling Memory Foam Pillow for Sleeping, Waist Sleep Cushion

Using this pillow may result in better sleep. A pillow for back pain relief must maintain the correct spine alignment if there is a gap between your lower back and the mattress. This product has a cooling gel cover and memory foam core to reduce sweating. 

What we liked	What we didn’t like
This pillow provides the support I need. It helps to align your body correctly.	One customer felt the quality of the cover and gel was poor. Another customer felt the pillow was too thin. The cooling effect subsides quickly.

AgoKud 3D Lumbar Support Body Positioner – Soft Memory Foam, Removable, Ergonomic, Low Back Pain Relief

This soft and comfortable item has a waist pad with rebound memory foam. Its curved shape conforms to our spine’s natural curve. The memory foam is made of polyurethane and is suitable for pregnant women and children. You can remove the pillowcase for easy washing.

What we liked	What we didn’t like
It molds to the curve of my lower back. One customer felt a difference in her back after one night.	This pillow moves around too much. The pillow is too big for short people. The pillow is too flat and doesn’t help me.

Contour Legacy Leg & Knee Foam Support Pillow – Soothing Pain Relief for Sciatica, Back, Hips, Knees, Joints 

Cushioning and supporting the legs and knees is vital to maintaining spine alignment and reducing pain. This orthopedic sleep pillow for back pain supports the legs and knees simultaneously. The memory foam allows air to circulate, and the temperature-regulating foam technology pushes the heat away from your body to prevent overheating—the pillow contours to the natural shape of your legs without fastening straps, which could restrict movement. 

What we liked	What we didn’t like
It’s very comfortable. The cushion is light and easy to move when rolling over. It’s compact	One customer reported that the pillow was a bit small. If you also need ankle support, you need an additional pillow.

In Summary

We might not realize it, but getting a good night’s sleep requires additional equipment for some. It demands more than going to bed early. We must choose a supportive mattress, pillow, and clean, soft bed linens to keep our bodies comfortable. Usually, one only discovers what improves sleep through trial and error. 

If you experience back pain, choose a sleeping pillow that allows for back pain relief. It will enable you to sleep better; your body will rest and heal while you sleep. Body size, individual preferences, and sleeping position will influence your choice of pillow. 

As mentioned, sleeping on your stomach is the most stressful position for the back and neck. Doctors often advise patients to avoid this if they have spinal problems. Still, use a flat pillow or sleep without one if you prefer lying on your tummy. It’s often best to put another flat pillow under your abdomen or pelvis to help your lower back maintain a natural alignment. Those who sleep in varying positions should opt for a pillow that supports side and back sleeping.

Good sleep hygiene is always important whether you experience pain or not. Avoid electronics just before sleeping, and give yourself time to wind down with soft lighting and perhaps meditation or soothing music after a challenging day. 

Disclaimer: Last update on 2024-07-27 / Affiliate links / Images from Amazon Product Advertising API.

This content is provided solely for educational reasons and should not be seen as medical guidance. It’s important to consult with a healthcare expert prior to making any changes to your health regimen, including dietary adjustments or the use of supplements.

Pages on this website may contain affiliate links. As an Amazon Associate, we receive a commission from qualifying purchases. This commission is at no extra cost to you.