10 Best Pillows for Back Sleepers – Improve Sleep Posture and Reduce Neck & Back Strain
Back sleeping can be great for sleep posture – but only if your pillow is doing its job. The wrong one can leave you with a stiff neck, sore shoulders, upper back pain, or that nagging feeling you didn’t actually rest.
With the right supportive pillow, your neck and spine stay aligned, your head gets the support it needs, and you wake up feeling clear-headed and recharged.
In this article we’ll take a look at 10 top recommended pillows for back sleepers that strike the right balance between comfort and structure – from memory foam that molds to your shape to adjustable fills that let you dial in your perfect height.
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Why Back Sleepers Need Proper Pillow Support
Back sleepers need specific pillow characteristics to maintain neutral alignment of the head, neck, and spine. The ideal pillow for back sleepers provides adequate support to keep the head slightly elevated without pushing it too far forward or allowing it to sink too deeply.
Key features to look for in a pillow for back sleepers include:
- Medium to firm support
- Lower loft (height) compared to pillows for side sleepers
- Contouring to the natural curve of the neck
- Even weight distribution to prevent pressure points
With these factors in mind, let’s dive into our top 10 picks for back sleepers.
Top 10 Pillows for Back Sleepers in 2025
Jump to:
Derila Ergo Pillow | Coop Home Goods Eden Adjustable Pillow | Nest Bedding Easy Breather Pillow |
C CUSHION LAB Pillow | Purple Harmony Pillow | Avocado Organic Pillow | Sidney Sleep Pillow |
Tuft & Needle Pillow | Casper Sleep Original Pillow | Layla Sleep Adjustable Kapok Pillow
1. Best Overall – Derila Ergo Pillow
The Derila Ergo’s butterfly-shaped ergonomic design features raised wings that cradle the head while supporting neck alignment. The contoured shape addresses common pressure points for back and side sleepers.
Materials & Construction
- Fill: High-density memory foam
- Design: Butterfly contour with support wings
- Cover: Breathable mesh fabric
- Dimensions: 60cm x 35cm (23.6″ x 13.7″)
Performance Details: The raised side wings prevent head rolling while maintaining spinal alignment. The center depression measures approximately 3 inches deep, positioning the head at an optimal angle for back sleeping. The memory foam density provides firm support without excessive compression.
Temperature Features: Ventilated design promotes airflow through the foam structure. The mesh cover enhances breathability, though the cooling effect is passive rather than active temperature regulation.
Support: The butterfly shape creates distinct support zones: firmer wings for side sleeping, softer center channel for back sleeping. The foam responds slowly to pressure, maintaining consistent support throughout the night.
Best For: Back and side sleepers experiencing neck pain or alignment issues. The structured design particularly benefits those who shift positions during sleep.
Considerations: The unique shape may require an adjustment period (typically 3-7 nights). The firm memory foam may feel too rigid for stomach sleepers. If you tend to sleep on your front you can check out our curated list of pillows for stomach sleepers here.
2. Coop Home Goods Eden Adjustable Pillow
The Coop Home Goods Eden is popular for its genuine customizability. The pillow arrives overstuffed with shredded memory foam and microfiber blend, with most back sleepers removing about a cup of fill to achieve proper neck support. The extra fill comes in a separate bag for future adjustments if your preferences change.
Materials & Construction
- Fill: Shredded memory foam and microfiber blend (adjustable)
- Cover: Smooth polyester-rayon blend
- Features: Cooling gel-infused memory foam
- Allergen resistance: Dust mite resistant, hypoallergenic
The memory foam is infused with cooling gel to help reduce heat buildup, though the effect is subtle. The cover stays cool to the touch and feels smooth against the skin. For allergy sufferers, the materials resist dust mites and common allergens without requiring special treatments or covers.
Standout Feature: The entire pillow—fill and cover—is machine washable, rare for memory foam pillows. Wash in cold water and tumble dry on low heat for easy maintenance.
Best For: Back sleepers wanting control over pillow height and those who like easy care. The adjustable design adapts as your mattress ages or if you occasionally switch sleep positions.
3. Nest Bedding Easy Breather Natural Pillow
The Nest Bedding Easy Breather uses shredded foam fill that you can add or remove through a side zipper to adjust height and firmness. Most back sleepers find the sweet spot by removing about 1/4 of the original fill, though the exact amount depends on your mattress firmness and shoulder width.
Materials & Construction
- Fill: Shredded memory foam with smooth polyester fiber
- Cover: Breathable combination of Icecore™, Polyester and Spandex
- Certifications: OEKO-TEX Standard 100 (tests for 100+ harmful chemicals)
- Access: Side zipper for fill adjustment
The cooling cover feels silky against the skin, and it wicks away moisture more efficiently than standard cotton. Unlike some foam pillows that can trap heat and leave you feeling clammy, this fabric stays drier and more breathable — especially during warm or humid nights. It also outperforms polyester in keeping the surface fresh and comfortable.
Inside, the shredded foam offers a buoyant, springy feel that responds instantly as you move. It doesn’t sink or hold body impressions like memory foam can. For back sleepers who shift positions throughout the night, that light, responsive support helps maintain consistent alignment without ever feeling stuck or compressed.
Best For: Back sleepers wanting natural materials with adjustability options. The breathable material maintains loft and support for years with regular use, outlasting polyester or down alternatives.
4. C CUSHION LAB Deep Sleep Pillow
The patented contour design of the C Cushion Lab pillow addresses proper cervical alignment for back sleepers while providing raised side bolsters for position changes. The dual-density “CloudSupport” foam creates graduated support that prevents morning neck stiffness.
Materials & Construction
- Fill: Dual-density CertiPUR-US® certified memory foam – soft on top, firm underneath for balanced support
- Cover: Smooth, stretchy blend of 80% nylon and 20% spandex
- Weight: Approximately 4 pounds
- Certifications: OEKO-TEX® Standard 100 certified for chemical safety
The center dip measures 4 inches for back sleeping, while raised edges reach 5.5 inches for side support. The memory foam responds to temperature and pressure, maintaining consistent support through minor position changes. Initial off-gassing dissipates within 48 hours.
Best For: Back sleepers wanting structured support with occasional side sleeping capability. The firm support requires adjustment time if switching from softer pillows.
Care & Trial: Machine-washable cover (foam core spot-clean only). 30-day trial period allows testing through the adjustment phase.
5. Purple Harmony Pillow
The Purple Grid Hex technology used in the Purple Harmony creates a honeycomb gel-flex layer that adapts instantly to head movements while maintaining support. Combined with a Talalay latex core, it delivers responsive support without the heat retention of traditional foam.
Materials & Construction
- Fill: Talalay latex core with Purple Grid Hex outer layer
- Cover: Breeze mesh fabric (moisture-wicking)
- Heights: Available in Low (5.5″), Medium (6.5″), Tall (7.5″)
- Firmness: Medium
Performance Details: The grid structure distributes weight across multiple contact points, eliminating pressure buildup common with solid foam. Air flows freely through the honeycomb design and latex core, maintaining temperature neutrality throughout the night.
Temperature Control: The open grid design allows continuous airflow, while the mesh cover wicks moisture. Users report noticeably cooler sleep compared to memory foam, though not actively cooling like phase-change materials.
Support: The latex core provides immediate bounce-back without memory foam’s slow response. The grid layer adds surface cushioning while maintaining the structural support back sleepers need for alignment.
Best For: Back sleepers wanting innovative materials with excellent temperature regulation. The medium feel suits those preferring plush comfort without excessive sink.
Considerations: The premium price reflects its proprietary design and advanced materials. If you’re used to traditional pillows, the feel may take some getting used to. It’s available in three loft options to suit different body types and sleeping preferences.
6. Avocado Organic Pillow
The Avocado Pillow uses GOLS-certified organic latex with GOTS-certified kapok fiber for a fully organic construction. The adjustable fill accommodates various loft preferences while maintaining the bouncy support of natural latex.
Materials & Construction
- Adjustable Fill: GOLS organic latex and kapok fiber
- Cover: GOTS organic cotton
- Production: Carbon-negative manufacturing
- Certifications: GOLS, GOTS, Greenguard Gold
Performance: Latex provides immediate response without the slow sink of memory foam, while kapok fiber adds natural softness and moisture-wicking properties. The combination creates medium-firm support that doesn’t compress overnight.
Adjustability: Zippered access allows fill customization. Most back sleepers use the original fill level, with minor adjustments based on mattress firmness. The latex and kapok blend maintains consistent support regardless of fill level.
Sustainability Focus: Beyond organic materials, the carbon-negative production and plastic-free packaging appeal to environmentally conscious buyers. The natural materials biodegrade at end of life, unlike synthetic alternatives.
Best For: Back sleepers wanting certified organic materials while keeping adjustability. The natural latex suits those who want responsive support rather than conforming foam.
Longevity: Natural latex typically maintains support for 5-7 years, outlasting most synthetic fills. The organic cotton cover softens with washing while maintaining durability.
7. Sidney Sleep Adjustable Pillow
The Sidney Sleep Pillow’s curved design contours to shoulder and neck curves, providing targeted support for side and back sleepers. It arrives firm with adjustable fill—most users remove 10-30% for optimal loft, though extra fill is included for those preferring firmer support.
Materials & Construction
- Fill: 75% PU visco foam, 25% polyester fiber blend (adjustable)
- Removable Cover: 60% polyester, 40% viscose rayon
- Certifications: OEKO-TEX Standard 100
The memory foam blend maintains its shape without constant fluffing, though occasional dryer cycles help redistribute fill evenly.
Adjustability: Extra fill included in separate storage bag allows customization from medium-firm to extra-firm. The zipper access makes adjustments straightforward with most side sleepers keeping the original fill, while back sleepers often remove some.
Maintenance: Machine-washable outer cover with quick-dry capability. Manufacturer recommends low-heat dryer cycles every two weeks to maintain even fill distribution.
Best For: Sleepers who shift between back and side positions benefit from the contoured design.
8. Tuft & Needle Pillow
The Tuft & Needle Original Foam Pillow is a straightforward, no-adjustment-needed pillow with adaptive foam that contours to your head and neck while maintaining proper alignment. The simple design eliminates guesswork for back sleepers.
Materials & Construction
- Fill: Solid adaptive foam
- Infusions: Graphite and cooling gel
- Cover: Machine-washable polyester blend
- Firmness: Medium-firm
The graphite and cooling gel infusions draw heat away from your body, providing temperature regulation throughout the night while the foam responds to pressure without excessive sinking, maintaining consistent support for back sleepers.
Maintenance: Removable cover is machine washable (foam core spot-clean only). The straightforward care makes it easy to keep fresh with minimal effort.
Best For: Back sleepers who prefer a reliable, no-fuss option without adjustable features. The medium-firm feel works for most back sleepers looking for consistent support throughout the night.
Considerations: Pillow is as-is. There are no adjustability options. The solid foam design provides dependable support night after night for those who know their preferences.
9. Casper Sleep Original Pillow
The Casper Original Pillow features a unique pillow-in-pillow construction for adaptable support. This dual-layer design consists of a softer outer layer surrounding a supportive inner core, providing a perfect balance of comfort and structure for back sleepers.
Materials & Construction
- Fill: Fluffy, hypoallergenic down-alternative fill
- Design: Dual-layer with 2-inch gusset
- Cover: 100% cotton percale
- Firmness: Medium-firm
The 2-inch gusset prevents the edges from collapsing, maintaining pillow shape throughout the night. The inner core resists compression while the outer layer provides cushioning, creating balanced support that doesn’t flatten with use.
Durability: The dual-layer construction maintains loft better than single-fill pillows, resisting the typical flattening that occurs with regular use. The structured design ensures consistent support over time.
Maintenance: The entire pillow is machine washable and dryer safe which is rare for pillows with complex construction. The polyester fill withstands regular washing without clumping.
Best For Back sleepers wanting reliable support without the adjustability features. The hypoallergenic fill suits those with allergies who prefer the feel of down without actually sleeping on down.
10. Layla Sleep Adjustable Kapok Pillow
The Layla Sleep Kapok Pillow combines shredded memory foam with kapok fiber for a unique balance—supportive like foam but with the softness of natural fibers. The blend adapts to your head and neck while maintaining structure.
Materials & Construction
- Fill: Shredded memory foam and kapok fiber blend (adjustable)
- Cover: Copper-infused fabric
- Firmness: Medium-firm
- Certifications: CertiPUR-US certification ensures foam is free from harmful chemicals and heavy metals.
The Layla Sleep’s copper-infused cover provides temperature regulation and antimicrobial properties, reducing bacteria buildup and heat retention. Kapok fiber adds natural softness without the flat compression of pure polyester fills.
Adjustability: Zippered access allows fill customization for different body types and comfort preferences. Most back sleepers find the original fill level works well, with minor adjustments for personal preference.
Best For: Back sleepers looking for the pressure relief of memory foam but with added softness. The copper infusion benefits those who sleep warm or have concerns about pillow hygiene.
Conclusion: Finding Your Perfect Back-Sleeping Pillow
Getting the right pillow as a back sleeper makes all the difference between waking up refreshed or dealing with that familiar neck stiffness. Your body type, mattress firmness, and whether you have existing neck or shoulder issues all play into which pillow will work best for you.
What feels amazing to one person might not work for another, which is why sleep trials are worth using and monitoring how your body adjusts. The right pillow should support your neck without pushing your head too far forward or letting it sink back, keeping everything aligned while you sleep.
With the right support under your head, you’ll notice the difference in how you feel each morning. Better alignment means deeper sleep and fewer aches, setting you up for more productive days ahead.
People Also Asked
What is the best pillow height for back sleepers?
Back sleepers typically benefit from a pillow with a lower loft, around 4 to 5 inches high. This height helps maintain proper neck alignment without pushing the head too far forward.
Can memory foam pillows help with neck pain for back sleepers?
Memory foam pillows can be excellent for back sleepers with neck pain. They contour to the shape of your head and neck, providing customized support and potentially reducing pain and stiffness.
How often should I replace my pillow as a back sleeper?
Generally, pillows should be replaced every 1-2 years. However, high-quality pillows designed for back sleepers may last longer.
Look for signs of wear, loss of support, or persistent neck pain as indicators it’s time for a replacement.
Are firm pillows better for back sleepers?
Medium to firm pillows are often recommended for back sleepers. They provide the necessary support to keep the head and neck aligned with the spine without being too rigid.
Can adjustable pillows benefit back sleepers?
Adjustable pillows can be highly useful for back sleepers. They allow you to customize the loft and firmness to your exact preferences, helping you achieve optimal spinal alignment.
Do cooling pillows really work for back sleepers who sleep hot?
Cooling pillows can be effective for back sleepers who tend to overheat. Look for pillows with gel-infused foam, breathable covers, or other temperature-regulating technologies to help maintain a comfortable sleep temperature.
Is a contoured pillow necessary for back sleepers?
While not necessary, contoured pillows can provide excellent support for back sleepers. Their shape is designed to cradle the head and support the natural curve of the neck, potentially improving alignment and comfort.
Can latex pillows provide good support for back sleepers?
Latex pillows can offer excellent support for back sleepers. They provide responsive support, maintain their shape well, and are often naturally cooling and hypoallergenic.
How does pillow density affect back sleepers?
Pillow density affects the level of support and comfort for back sleepers. A medium to high-density pillow typically provides better support and maintains its shape longer, which is useful for maintaining proper alignment.
Are down pillows suitable for back sleepers?
Down pillows can work for back sleepers if they provide enough support. Look for firmer down pillows or those with a higher fill power to confirm adequate support for your head and neck.
Key Takeaways
- Back sleepers benefit from pillows that provide medium to firm support and maintain proper spinal alignment.
- Adjustable pillows offer versatility, allowing you to customize the loft and firmness to your exact needs.
- Materials like memory foam, latex, and down choices can all provide excellent support for back sleepers when designed properly.
- Consider factors such as temperature regulation, hypoallergenic properties, and durability when choosing a pillow.
- Take advantage of sleep trials to find the perfect pillow for your individual needs and preferences.