The Importance of Sleeping With a Pillow for Back Pain 

The Importance of Sleeping With a Pillow for Back Pain 

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.

How to Tell Your Parents You Need Therapy

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

RESTCLOUD Adjustable Lumbar Support Pillow for Sleeping Memory Foam Back for Lower Pain Relief for Sleeping for Bed and Chair
  • Ergonomic design. Unique ergonomically design of this lumbar support pillow meets the requirement of a healthy Lumbar Spine curvature. Lumbar keeps 26°curvature when sleeping on it. Stretch slightly and unconsciously all night.
  • Height Adjustable lumbar back support pillow for sleeping. A removable cushion to adjust the height. With cushion, the height is 2.56 inches, which makes it be a lumbar stretcher. Lay on it half an hour, lower back pain relief and tension release. Without cushion, the height is 1.38 inches. Sleeping on it, keeps a healthy curvature all night.
  • This lumbar support pillow for bed is made of Memory Foam, soft but provided enough support without being uncomfortable when laying on it. 23.6” width allows any posture, such as back sleeping, side sleeping, and stomach sleeping in bed without having to shift around trying to get comfortable.

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 likedWhat 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

Cozyhealth Lumbar Support Pillow for Sleeping, Heated Lower Back Pillow with Graphene Heating for Lower Back Pain Relief, Memory Foam Mild Support Back Waist Cushion for Bed and Chair (Dark Grey)
  • 【 Heated Lumbar Support Pillow 】 We added heat function on the basis of ordinary lumbar pillow. Lumbar pillow follows the natural arch of the lower back, providing comfort and mild support for the lumbar and help improve wrong posture. Combined with graphene heating therapy, it appropriate relieves waist pain, sciatic nerve and scoliosis, and keeps your hip and spine in ideal alignment while sleeping. (NOT USING the heating function while sleeping.)
  • 【 Ergonomic Lumbar Pillow 】 The wrapped two-wing design to help improve spine posture, prevent the strain of lumbar muscles and make the lumbar spine stretch, perfect for relieving lumbar pressure evenly keep the waist curve. The waist support pillow fills the gap between the waist and bed, gently supports the lower back, and distributes the pressure to reduce the burden on the lower back, relax the muscles of the lower back and waist. Help achieve an ideal posture and a fit to the waist.
  • 【 Thermal Therapy 】 When you choose to use USB heating function (Temperature regulation and automatic shut-off), heated lumbar pillow help blood circulation, and relieve lower back pain, sciatic nerve. 9 convex points are designed to help take care of the lumbar spine. The USB heating lumbar pillow has 3 adjustable temperatures and 3 hours automatic shutdown function, provide you with comfortable temperature to meet the heating requirements of most customers.

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 likedWhat 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

Lumbar Support Pillow - Memory Foam for Low Back Pain Relief, Ergonomic Streamline Car Seat, Office Chair, Recliner and Bed (blue)
  • Pain Relief Physically - Surgeon Recommended: Our ergonomic lumbar support pillow is made of high-density durable memory foam, offering cushion support and relieving waist & hip pain to provide you with a wonderful rest or sleeping experience.
  • Cushiony and Breathable: The 4D air-cool mesh on the lumbar pillow cover is highly breathable for comfortable contact. Also, the quality memory foam inside absorbs shock during driving and perfectly fits the human spine curve and offers cushion & comfort to your waist no matter you sit or lay.
  • Wide Application: Our lumbar pillows provide a comfortable area to improve your back and can be used in car seats, office chairs, beds, etc., ideal for side reclining, supine, long-term drivers, office workers. It guarantees adequate back support and a better sitting experience at all times.

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 likedWhat 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

Gel Lumbar Support Pillow for Bed Relief Lower Back Pain-Cooling Memory Foam Back Pillow for Sleeping-Waist Sleep Cushion for Side& Back Sleepers-Wedge Bolster Pillow Bed Rest [US. Patent Design]
  • 𝗔𝗿𝗲 𝘆𝗼𝘂 𝗦𝘂𝗳𝗳𝗲𝗿 𝗳𝗿𝗼𝗺 𝗟𝗼𝘄𝗲𝗿 𝗕𝗮𝗰𝗸 𝗣𝗮𝗶𝗻? - When you lie on the bed, is there a gap between your lower back and the mattress? Don't Hesitate, “Aupodem” full gel Back Pain Pillow with a wide, flat surface and a built-in center arch, it can maintain the correct alignment of your spine while you sleep.
  • 𝐂𝐨𝐨𝐥𝐢𝐧𝐠 𝐆𝐞𝐥 𝐂𝐨𝐯𝐞𝐫 𝐯𝐢𝐚 𝐌𝐞𝐦𝐨𝐫𝐲 𝐅𝐨𝐚𝐦 𝐂𝐨𝐫𝐞 𝐋𝐞𝐭 𝐘𝐨𝐮 𝐅𝐞𝐥𝐥 𝐢𝐧 𝐋𝐨𝐯𝐞 𝐈𝐭 𝐚𝐭 𝐟𝐢𝐫𝐬𝐭 𝐓𝐢𝐦𝐞 𝐔𝐬𝐞 - The full gel cooling cover to keep your lower back cool and reduce sweat. The High-Density Moulded Sponge provides long lasting comfort for hours.
  • 𝐖𝐞 𝐂𝐚𝐫𝐞 - 𝐎𝐧𝐥𝐲 𝐓𝐡𝐞 𝐇𝐢𝐠𝐡𝐞𝐬𝐭 𝐐𝐮𝐚𝐥𝐢𝐭𝐲 𝐌𝐚𝐭𝐞𝐫𝐢𝐚𝐥𝐬 𝐔𝐬𝐞𝐝! Our full gel back sleeping pillow undergo strict, third-party lab testing and GREENGUARD Gold certified to ensure safety and quality.

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 likedWhat 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

AgoKud Lumbar Support Pillow for Bed Lower Back Pillow for Sleeping Side Sleeper Pillow for Low Back Pain Relief Half Moon Pillow Stomach Knee Pillow for Side Sleepers Sciatic Nerve Pain Relief
  • 【Healthy Goods】 AgoKud 3D lumbar support pillow is used to fill the gap between the waist and the bed, fit the curve of the lumbar spine, and effectively relieve the pain caused by the waist, thereby reducing the burden on the spine and enjoying a better night's sleep; it can also be used for seat Chair back etc.
  • 【Soft and Comfortable】The waist pad with rebound memory foam can provide you with comfort for a long time and achieve the right balance between support and comfort. The velvet fabric has a very comfortable touch.
  • 【Structure upgrade】 The curved shape is upgraded, which conforms to the ergonomic streamline, fits the waist curve better, and has enough support without the feeling of being stuck.

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 likedWhat 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 

Contour Legacy Leg & Knee Foam Support Pillow - Soothing Relief for Sciatica, Back, Hips, Knees, Joints - As Seen on TV
  • ORTHOPEDIC LEG PILLOW TO HELP REDUCE BACK, HIP, LEG, KNEE & SCIATICA NERVE DISCOMFORT- As a side sleeper, you don’t sleep perfectly straight. Your top leg drops in front of you putting pressure on your back, your hip joints twist & your knees touch, causing pain. The Contour Legacy Pillow is the best leg pillow cushion for those looking for relief as the cushion comfortably supports your legs & knees to provide proper sleeping alignment & positioning to eliminate those painful pressure points.
  • THE ONLY LEG PILLOW THAT SUPPORTS BOTH YOUR LEGS & KNEES – When we first invented our leg pillow back in the early 90’s (the hour glass shape that so many companies have now copied), our goal was to improve sleeping alignment to reduce pain. The leg pillow was invented to help reduce pressure that occurs from bad sleeping posture which causes discomfort. Years later we realized that cushioning & supporting BOTH your legs & knees are important in maintaining proper alignment to help reduce pain.
  • VENTILATED MEMORY FOAM ALLOWS AIR TO CIRCULATE FOR A COOLER NIGHTS SLEEP – Unlike traditional memory foam leg pillow that are designed to absorb your body heat in order to compress, the Contour Legacy Leg Pillow is designed with ventilated air holes in the memory foam that promote air circulation throughout the night. The temperature regulating foam technology pushes the heat outwards away from your body, to prevent you from feeling like you are overheating.

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 likedWhat 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 2024-07-12 / 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.

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