The best pillows for back sleepers we tested
Best pillow for back sleepers: Coop Sleep Goods The Eden
Best budget pillow for back sleepers: Beckham Hotel Collection
Best memory foam pillow for back sleepers: Casper Hybrid Pillow
If you’re searching for ways to give your neck and back some relief while sleeping, consider buying one of the best pillows for back sleepers. Unlike pillows for side sleepers, a pillow with low to medium loft and medium firmness is ideal for maintaining your spine’s natural alignment if you spend a lot of slumbering on your back.
There’s no scientific evidence that a given pillow labeled for a certain sleep position, such as back sleeping, will work for an individual, according to Dr. Andrew W. Varga, a neuroscientist and physician at the Mount Sinai Integrative Sleep Center, especially since we all have different body frames and weight. However, back sleepers do tend to find the best comfort in a pillow that’s not too high but not too low and neither too soft nor too firm — the Goldilocks of pillows, in other words.
In our quest to find the best pillows for back sleepers, we slept on 10 pillows including those designed specifically for back sleepers, as well as a handful of the best pillows on the market. After hours of dreamy nighttime slumber and quick afternoon siestas, we found three great pillows that can help back sleepers get a good night’s rest.
Soft and supportive without feeling too firm, The Eden pillow from Coop Sleep Goods was one of our favorite pillows in testing. The fill can be added or removed to suit different body types and preferences, meaning it should suit almost any back sleeper.
The gel-filled, Beckham Hotel Collection Down-Alternative Pillow offers dense, squishy support that we found among the most comfortable in this price range. We loved that it didn’t flatten out during the night, keeping our head supported.
With a foam-fill core surrounded by well-ventilated memory foam, the Casper Hybrid Pillow struck a perfect balance between plush and firm. It kept its shape during testing while retaining a soft feel, and we never felt overheated.
Best pillow for back sleepers: Coop Sleep Goods The Eden
The Eden Pillow from Coop Sleep Goods tops our list of pillows for back sleepers due to its comfort and adjustability. Like other adjustable pillows, you can add or remove fill as needed to create the exact height and firmness that’s best for your body frame and sleep preference. What’s more, it boasts a gusseted design that offers more support at the edges.
Those are essential for sleeping on your back since you want a pillow that maintains its shape and cradles your head so it doesn’t tip over to the side during sleep. You also want one that keeps your neck and spine comfortable.
While there are other adjustable fill pillows available, we loved that the shredded gel-infused memory foam and microfiber fill combination didn’t feel lumpy, gave us more uniform support than rival models and kept things cool during the night.
When we took this out of the box, the pillow looked like it didn’t have enough fill. However, following the company’s suggestions, we washed and dried it, resulting in the foam fluffing up to almost two to three times the original size.
It took a few nights of adjusting the fill and sleeping on the Coop Sleep Goods Eden Pillow to determine the ideal amount for us. We ended up removing some fill, and once we got there the pillow was very comfortable. Those who like an extra-firm feel will be happy to know that the Eden comes with an extra bag of foam fill. It also comes with a pillow cover that’s soft and has a bit of padding, adding to the plush, cloud-like feel.
It’s a bit on the expensive side with its near-$100 price tag. However, some pricier models don’t deliver as well, so we consider this a great value. The only other drawback to this pillow is that it comes only in queen or king sizes so if your favorite pillowcase is standard size, it may not fit well. However, the outer pillow cover, made of the brand’s proprietary and highly breathable Lulltra fabric, is removable and washable so you can skip the pillowcase altogether.
Best budget pillow for back sleepers: Beckham Hotel Collection Down-Alternative Pillow
The Beckham Hotel Collection Down Alternative Pillow took us by surprise, offering a shocking amount of comfort at a bargain price. It didn’t outshine our top pick. However, if you don’t want to spend a lot of money but want a supportive pillow that can help you get a great night’s sleep, this under-$80 two-pack option is an excellent choice.
We found this gel-filled pillow very comfortable and offered better support than other lower-priced pillows we tested. And, thanks to its dense yet soft and bouncy feel, it did not compress considerably during sleep, allowing our head and neck to still feel cradled and supported.
Its 100% polyester fill is extremely breathable so while it technically doesn’t have any cooling properties, it’s able to keep heat and moisture away.
This pillow is machine-washable. However, the instructions state it should be dried flat, which takes at least half a day depending on the temperature inside your home. Suspecting that few users would likely do it, we threw this pillow in the dryer to see how it fared, and it held up without any noticeable damage or change in the loft. Still, we wouldn’t recommend doing this, as we suspect machine-drying will cause the pillow to degrade faster.
If you’re looking for the best budget pillow for back sleepers, the Beckham Hotel Collection Down Alternative Pillow is a great value.
Best memory foam pillow for back sleepers: Casper Hybrid Pillow
After testing the Casper Hybrid Pillow for several nights, we decided it’s a great pillow for both side and back sleeping, making it the most versatile choice on our list and a perfect pick for back sleepers who dabble in side sleeping every so often.
The highlight here is the synthetic core with soft memory foam surrounding it. That makes this pillow soft yet supportive and bouncy, or as Casper would put it, “feeling like a marshmallow” — a lofty claim that hits the mark.
The Casper Hybrid Pillow we tested is a low-loft pillow with a 1.25-inch gusset, which was the perfect size for our petite side sleeper. During testing, this memory foam pillow was squishy enough to blissfully sink under our head while lying on our back but supportive enough to cushion our head and keep it properly elevated. The rectangular-shaped gusset on the side of the pillow helps keep the structure, which we thought came in handy when we occasionally found ourselves sleeping on our side.
If you hate needing to constantly adjust your pillow throughout the night, you’ll also like this one. It kept its shape during use better than the down or down-alternative pillows we tested.
We also think you’ll like this pillow if you’re a hot sleeper. While memory foam pillows and mattresses used to be notorious for their heat retention, that’s no longer the case, and this pillow is proof. We didn’t feel too hot sleeping on it, thanks to the holes that pepper it that were designed to help disperse heat.
The Casper Hybrid Pillow also comes with a removable and machine-washable cover, and Casper offers a 30-night return policy.
How we tested
During our testing, we kept the expert insights we gathered in mind and worked with the understanding that there wasn’t one “perfect” pillow for anyone. We simply looked for a pillow that would let us achieve a neutral, comfortable and supported sleeping position.
After narrowing down our list to the most popular pillows and brands — including some cooling pillow options for the hot back sleepers, we slept on each pillow for back sleepers for a minimum of two nights, noting factors like durability and comfort. We evaluated each using the following criteria:
- Comfort: After sleeping on each pillow for at least two nights, we judged how comfortable each pillow was and then noted things like heat retention, any adjustments we had to make throughout the night and if it fell flat during hours of use.
- Firmness: We looked at how many firmness options were available for each pillow, chose the ideal one for back sleeping while considering our body frame and personal preference, and then tested to gauge its comfort level.
- Adjustability: Adjustable pillows allow you to set your fill preference, making it easier to find the perfect loft. Some pillows come with a package of extra fill you can add for more firmness so we also noted if each pillow came with it.
- Ease of cleaning: For each pillow, we evaluated how easy it is to clean. We washed and dried each pillow twice, if applicable, according to the manufacturer’s care instructions. If the pillow wasn’t machine-washable, we washed the cover where possible.
- Durability: After washing and sleeping on each pillow, we checked to see if it flattened or changed shape as a result. Sometimes pillows can get lumpy over time. We also noted the overall appearance of the pillow after washing and use.
- Trial period and return policy: Whether or not you can test a pillow before committing is an important factor for most people so we evaluated each pillow brand on its trial and return policies.
How to choose the right pillow for your back-sleeping needs
While the ideal pillow for you should keep your head, neck and spine in a neutral position, all the experts agree there is no perfect pillow that will work for everyone. Arguments for the effectiveness of pillows marketed for specific sleeping positions are largely anecdotal.
However, we did find, in general, that manufacturers’ sleep position labeling gives a good starting point for finding the right pillow. Most pillows for back sleepers, for example, are more supportive and loftier than the softer and flatter pillows for stomach sleepers. So you’ll want to consider this when shopping for a pillow to suit your sleeping needs and habits.
Choose the right loft
If you’re a back sleeper, you’ll want to find a pillow with enough loft — the pillow height or thickness — to cradle your head comfortably. Manufacturers tend to recommend low to medium loft pillows for back sleepers. However, exactly what works for you largely depends on your body frame.
If you have a small frame, you may find a lower loft pillow more comfortable. Meanwhile, if you’re larger, you may find that a medium loft pillow works better. Because of this, Dr. Josh Tal of Josh Tal & Associates, Sleep and Health Psychotherapists, advises that online shoppers look for adjustable fill pillows so they can add or remove fill to find the perfect fit.
Fill types and firmness
There are many different types of fill available. The most common are shredded foam or latex, down, down alternative and molded foam. It’s also becoming popular to mix different types of fills to reap the benefits of each fill type. Tal says that just about any type of fill would work for back sleepers. The key is to make sure the fill is supportive enough but not so bulky that it doesn’t support the natural alignment of your spine.
Consider a separate neck roll for extra support
According to Tal, back sleepers who suffer from neck pain may need extra support beyond what most standard-shaped pillows can provide. If you suffer from neck pain, you may want to consider a contour pillow with built-in support at the bottom. If you’re purchasing one, ensure the contour is the right size and keeps your head, neck and spine aligned. Alternatively, a separate supportive neck roll pillow can also help prevent neck pain and is easier to try alongside another pillow you like.
Lie on the pillow for at least 15 minutes to get a good feel
Dr. Sue Gordon, a research professor at the Flinders University College of Nursing and Health Sciences in Adelaide, Australia, has studied the effect of pillow types on sleep quality, waking back and neck pain. She recommends lying on a pillow for at least 15 minutes when trying it out. That’s the time it takes for the body to fully settle so you’ll know whether or not the pillow is right for you.
Check the return policy
Since pillows are not a one-type-fits-all kind of product, always check the brand’s return policy. Many offer a trial period, but some do not welcome returns. You’ll want to choose a pillow with a good return policy so you can get your money back if it doesn’t work for you.
Other pillows for back sleepers we tested
The Parachute Down-Alternative Pillow never got lumpy like some other pillows we tested. The fill is soft and squishy, which we found supportive for back sleeping. It also comes in soft, medium and firm densities for those who need more or less support.
One of our favorite down-alternative pillows, the Parachute pillow is available in three firmness levels: soft, medium and firm. Parachute recommends firm for back sleepers, medium for combination sleepers and soft for stomach sleepers.
While average- and larger-sized people should be well served by the company’s recommendation, we opted for the medium pillow rather than the firm because we felt the firm one would be too lofty for our smaller frame. The medium fill was perfect for back sleeping and the occasional roll to the side, feeling soft and supportive.
Over time, the pillow mildly flattened out, but this wasn’t a deal breaker. After multiple washes and dries, the pillow fill did not clump and remained soft and squishy. Parachute also has a 60-day return policy, so if you’re unhappy with the pillow, it’s easy to exchange or return it.
The plush Garnet Hill Heirloom pillow is filled with 100% down, without any crunchy feathers, so it is quiet, cradles your head with cloudlike comfort and doesn’t fall flat during the night. It comes in soft, medium and firm densities.
As soon as our heads hit this pillow, we felt like we were wrapped in a cloud as it swaddled our heads in plush softness. The Garnet Hill Heirloom European White Goose Down Pillow stood out for a couple of reasons — it has plenty of fill and that fill is 100% down.
So unlike some other down pillows, it doesn’t fall completely flat throughout the night and lets you enjoy a peaceful night’s sleep with no feathers poking through or crunching in your ear. Even after multiple washes and nights of sleeping on it, it bounced back to its original shape every time.
This pillow for back sleepers is available in three densities: soft, medium and firm. The brand recommends the firm version for back sleeping, and while we found the firm pillow cloudlike and supportive, it was a little too lofty for our petite tester. If you are a smaller person, you may want to choose a medium or soft pillow. Luckily, if you think the fill is not quite right, Garnet Hill has a 90-day return or exchange policy.
This was the priciest pillow we tested — most 100% down pillows (without feathers) are similarly pricey — but it’s well worth it compared to other pillows that skimp on high-quality down.
Available in standard and high lofts, and in two sizes, this comfortable pillow is comes with a shredded natural latex foam core and an organic cotton cover.
Unlike other adjustable pillows that can be messy when removing the fill, the Saatva Latex Pillow has an outer layer that’s filled with down-alternative fibers and a removable inner core made of shredded latex that’s completely encased so it’s not spilling out. This makes it much easier to adjust the firmness of the pillow but doesn’t allow for complete customization, essentially only allowing for two firmness levels.
This very inexpensive pillow for back sleepers is comfortable and best for those with a smaller frame and require a low loft.
Amazon Basics recommends the Amazon Basics Down-Alternative Pillow for stomach or back sleepers. We found this pillow comfortable when sleeping on our back and even on our side. It’s one of the flatter pillows we tested, making it good for someone who likes a thinner pillow or a petite person who doesn’t need a higher loft.
When we washed this pillow, it seemed to flatten out and clump slightly more than others, so we question how it will hold up over time. But it’s one of the lowest-priced pillows we tested, so it would be more budget-friendly to replace than others.
Made with Kapok fibers, this extremely breathable pillow for back sleepers is plush and airy while still very supportive. Its honeycomb design also adds another layer of comfort.
The Layla Kapok Pillow is made with shredded memory foam and kapok fibers, which come from a kapok tree and feels similar to a mix between wool and cotton. Like many other pillows, the firmness level can be adjusted by removing or adding fill. We liked the unique honeycomb-looking cover that added an extra layer of plushness.
One of our testers noticed a slight musty smell, though it seemed to get better over time as the pillow aired out. Another tester didn’t notice a smell at all on their pillow, so keep in mind this pillow may need to air out for a while if it has a smell.
If you're a back sleeper who prefers a firm pillow, this Marlow Pillow from Brooklinen may just your best bet. It comes with side zippers that lets it spread its fill out.
The Brooklinen Marlow Pillow is a firm pillow. Its construction is unique, with side zippers that can be opened to create side gussets and allow the fill to spread out farther, making it slightly softer.
When we tested this pillow, we found it too firm for back sleeping even with the zippers open. It only comes in one firmness level but does come in standard and king sizes.
This Tempur-Pedic's contoured design elevates your neck properly, ensuring your spine's nautral alignment. It's perfect for folks who need a bit more support and firmness.
Tempur-Pedic recommends its Tempur-Neck Pillow for back and side sleepers, saying its molded contoured design follows the curve of your body, supporting your head and neck. It comes in small, medium and large sizes and has a guide on its website to help you choose the correct size based on your body measurements.
While we found the contour pillow to support our neck and allow our head to lie in the dip, it was also extremely firm, much more so than most Tempur-Pedic pillows we’ve tried, with little to no give. But this could be a good choice for someone who wants an extra-firm pillow that won’t change shape.
Why trust CNN Underscored
Our writers, Jaime Ueda and Michelle Rae Uy, are experienced testers and reviewers of sleep products. Freelancer Jaime Ueda, a consumer product expert specializing in product testing, wrote several of CNN Underscored’s best-tested sleep guides including the best mattress toppers. CNN Underscored testing and updates writer, Michelle Rae Uy, has been testing and writing about sleep products like mattresses and pillows for a few years. She wrote our best pillows for side sleepers guide.
We also spoke with doctors and sleep experts to better understand which pillow types and shapes are the best for each sleep position. We spoke with Dr. Andrew W. Varga, a neuroscientist and physician at the Mount Sinai Integrative Sleep Center; Dr. Josh Tal, a licensed psychologist and sleep therapist at Josh Tal & Associates, Sleep and Health Psychotherapists; and Dr. Sue Gordon, a Flinders University College of Nursing and Health Sciences research professor with over 20 years of physiotherapy experience.