10 Best Pillows To Alleviate Back Pain In 2024, As Per Expert
Specialty: Chiropractic, physical therapy exercises, nutrition and massage therapyExperience: 23+ yearsDr. Allen Conrad is a certified strength and conditioning specialist (CSCS) through the National Strength and Conditioning Association (NSCA). He runs his private practice, Montgomery County Chiropractic Center, in North Wales, Pa., and is the team chiropractor for the Blackthorn rugby team.
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Rohit Garoo is a writer-turned-editor with over 9 years of experience in content writing, editing, and content marketing. He did his bachelors in Science at St. Xavier's College, Hyderabad, and masters in Business Administration at Osmania University.
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In This Article
A poor sleeping position or wrong posture when sitting can add pressure to certain body parts, especially on your back and neck. This, along with a poorly designed pillow, can cause back pain. Thankfully, the best pillows for back pain can support your body and reduce the pressure on your back, and enhance proper posture. Using a back pillow with medium firmness and the right height and shape helps in proper alignment of the spine, thus reducing pressure on the neck and back. If you are new to choosing a pillow that helps alleviate back pain, read on as we have reviewed the best ones you can choose from.
Top Picks
10 Best Pillows For Back Pain In 2024
1. Best Hypoallergenic:Everlasting Comfort Adjustable Pillow
The Everlasting Comfort Adjustable Pillow is hypoallergenic and designed to provide optimal comfort and support for a good night’s sleep. Its shredded memory foam filling provides pressure relief and helps reduce neck and back pain. The supportive pillow has undergone multiple tests to meet the standards and also has an adjustable loft design, allowing you to customize the height and firmness to your preference. The cover is soft, breathable, and easy to clean, making it suitable for allergy-prone individuals.
Pros
- Machine-washable pillowcase and outer cover
- Suitable for all sleeping positions
- CertiPUR-US-certified
- Green tea-scented foam
Cons
- Foam may shift and become lumpy
- May retain heat
"My back pain has considerably reduced since I started using this pillow. It conforms well and offers great support. Also, its cooling effect is pretty relaxing, improving my sleep quality."
2. Best Adjustable Straps:Everlasting Comfort Lumbar Support Pillow For Office Chair
The Everlasting Comfort lumbar support pillow can help improve posture and reduce back pain while sitting in an office chair, car, couch, gaming chair, or recliner. Made of high-quality memory foam, this cushion contours to your back and provides adequate support to keep you comfortable all day. The compact size makes it easy to take with you wherever you go, and the sleek design blends seamlessly with any chair or seating surface.
Pros
- Retains shape
- Easy to clean
- Ergonomically designed
- Breathable mesh cover
- Oeko-tex standard 100-certified
- Machine-washable
Cons
- May not suit all body types and sizes
- May not provide enough support for people with severe back problems
"The best feature of this pillow is its adaptability. The adjustable straps fit different types of chairs�a plus for long hours of desk work. It also has a removable cover, making cleaning a breeze. I find this pillow quite worthwhile for my needs."
Point to considerUse a pillow protector to keep dust and dust mites away, and wash it a couple of times a year to maintain proper sleep hygiene.
Why We Think It's Worth Buying
The product has more than 10,029 reviews and is a top choice all around the world.
3. Best Washable:Qutool Lumbar Support Pillow
If you spend hours on a chair or car daily, get your hands on this lumbar support pillow by Qutool. This type of pillow is ergonomically designed to contour the natural curve of the spine and help you maintain a healthy posture, thus reducing back pain. The pain management pillow is made of premium high-density memory foam and has a hypoallergenic and washable 3D mesh cover that wicks moisture and promotes good air circulation. It also comes with adjustable straps to secure it tightly to your chair or car seat. Besides, the pillow is tested to meet quality standards and is versatile enough to be used even as a maternity pillow or a wedge pillow.
Pros
- Two-way support
- Extension straps
- Ideal for all ages
- Suitable for all seasons
- Resistant to deformation
- Five-year warranty
Cons
- May feel small for big body frames
- Seems thick for office chairs
Everlasting Comfort Adjustable Pillow | Everlasting Comfort Lumbar Support Pillow For Office Chair | Qutool Lumbar Support Pillow | |
|---|---|---|---|
| Weight | 5.87 pounds | 1.5 Pounds | 1.5 Pounds |
| Dimensions | 20"L x 36"W | 13 x 4 x 13 inches | 18 x 15.5 x 4.7 inches |
| Cover Material | Bamboo | - | - |
| Shape | Rectangular | Rectangular | Rectangular |
| Fill Material | Memory Foam | Memory Foam | Memory Foam |
| Material | - | Memory Foam | Memory Foam |
| Color | - | Blue | Black |
| Rating | |||
| Reviews | 511 | 10,029 | 2,114 |
| Price | $69.99 | $35.15 | $29.99 |
4. Best Breathable :Niceeday Lumbar Support Pillow For Office Chair
Here’s a lumbar support pillow with an ergonomic shape and S-curve design to keep your back aligned, improve posture, and relieve back tightness. The pillow is made of premium memory foam that is fused with bamboo charcoal fiber for maximum elasticity and flexibility. Further, it comes with a washable and breathable 3D mesh cover that wicks moisture and sweat to keep you cool, thus making it suitable for use in all seasons. The comfortable and time-tested ideal pillow makes a suitable gift for those who sit for a long time and also comes with adjustable elastic straps to secure it to your chair, car seat, or wheelchair.
Pros
- Side pocket for mobile storage
- Built-in zipper
- Exquisite piping
- Non-slip design
Cons
- May take up the seating area
- May seem small for tall body frames
5. Best Ergonomically Design:Abco Tech Wedge Pillow For Sleeping
Abco Tech brings you this ergonomically designed pillow that offers good support and sleep posture with proper alignment to your head and back when sleeping, thus relieving lower back pain and neck pain. The versatile bed wedge pillow for neck pain and back pain helps you get relief from breathing problems, post-surgery pain, throat pressure, and more, and can also be used as a recliner. The 12in back and neck support pillow is made of premium and high-density polyurethane foam and includes a breathable and washable cover that is smooth and soft on your skin and offers a non-slip grip.
Pros
- Multipurpose pillow
- Firm foam base
- Keeps the body cool
- Easy to maintain
- Available in two sizes
Cons
- Wedge might feel high for small body frames
- Pillowcase may pill over time
Why We Think It's Worth Buying
The overwhelming 9,826 positive reviews on Amazon show how popular this product is with happy users.
6. Best With Cooling Gel:Pep Step Cooling Gel Lumbar Pillow For Sleeping
The cooling gel lumbar pillow for sleeping from Pep Step boasts a thickness of three inches, a soft lyocell fabric made of recyclable materials, and cooling gel memory foam that helps you sleep peacefully. It is ergonomically designed to relieve your strained back muscles and ligaments and keep your spine aligned. Besides, this back sleeper pillow is crafted to adapt to the curve of your spine when sleeping, regardless of your sleep posutre. The back pain pillow features a lyocell pillowcase that is removable, hypoallergenic, and machine-washable, making it a favorite pillow of many reviewers.
Pros
- Zero-pressure memory foam
- Helps reduce waist pressure
- Earth-friendly material
- Easy to maintain
- Works as a pregnancy pillow
Cons
- May find the zipper flimsy
- Some may find it slightly high
"Having used this lumbar pillow for a while, I'm satisfied with its support and softness. It has improved my sleep quality. Plus, it adapts well, fitting under my neck and lower back. I also carry it with me when I'm traveling."
Do rememberOpt for a lumbar pillow that can be height-adjusted. If the lumbar pillow is too high, it can strain the neck muscles and lead to pain and discomfort.
7. Best Ventilated:Idle Hippo Lumbar Support Pillow For Sleeping
If you are searching for a pillow to relieve upper back pain and lower back pain, your search ends here. The Idle Hippo lumbar support pillow has an ergonomically contoured design for your body and fits the waist snugly and comes with a detachable roundel to let you adjust the pillow’s height. Made using breathable 3D mesh fabric, the back and side combination sleeper pillow provides good ventilation for a good night’s sleep, making it the perfect pillow for peaceful sleep. This tried-and-tested orthopedic pillow is suitable for gifting and comes with an attractive zipper carry bag.
Pros
- 26-degree curved design
- Soft and firm pillow
- 3D air mesh filler
- Suitable for side and back sleep style
- Machine-washable
Cons
- May not be convenient to adjust the pillow height
- Some may find it small
"I'm pretty delighted with this pillow's performance. It provides much-needed comfort and support, and my back feels much better now. Plus, its portability is great for travel, so I can sleep comfortably in hotel rooms."
8. Best Certipur-Us-Certified:PureComfort Curved Pillow
Made of CertiPUR-US-certified shredded memory foam, the PureComfort curved pillow weighs 3.5lb and has a curved gusset design to offer good support to your neck and back, promote proper alignment of the spine, and alleviate back pain, shoulder pain, or neck pain. Additionally, a reviewer mentions that you also have a provision to customize the thickness of the cervical pillow by adding or removing the inner stuffing. The signature dual-sided cover is made of hypoallergenic and machine-washable Tencel fabric that offers good air circulation.
Pros
- Dust mite-resistant
- Easy to adjust
- Supports all sleeping positions
- Odorless foam
- Suitable for all seasons
Cons
- May become hard over time
- Might require frequent fluffing
"This pillow stands out with its adjustable filling and comforting shape. I've experienced noticeable neck and shoulder pain relief with regular use. I'm glad it comes with a washable cover, as it makes maintenance a breeze."
9. Best For Machine-Washable:Restcloud Adjustable Lumbar Support Pillow
Restcloud’s adjustable lumbar support pillow has been ergonomically designed to support the lumbar region, relax your lower back muscle, and maintain a healthy spinal curvature. The spinal alignment pillow with an adjustable loft is made of CE-certified bamboo memory foam and features a removable pad to let you customize the pillow’s height based on your comfort, making it an ideal pillow for sleeping. Further, it comes with a zippered pillowcase that is breathable and machine-washable. And thanks to its generous width of 23.6in, you do not have to worry about your sleep posture.
Pros
- Soft and comfortable cover
- Easy to disassemble
- Soothing slope design
- Supports all sleeping positions
- Widely applicable
Cons
- May seem smaller than expected
- Some may find the odor unpleasant
"Though it occasionally tends to shift out of place, I still find this lumber pillow quite supportive for my back. It's comfortable, especially during side-sleeping. All in all, it's a decent option for my needs."
10. Best For Air Circulation:iCozyHome Lumbar Pillow For Sleeping
The lumbar support pillow from iCozyHome is ergonomically designed to relieve pain in your lower back, hip, knee, and leg joint and keep your spine in perfect alignment when sleeping. This type of pillow is made of 100% premium memory foam with a hollow perforated and honeycomb vent design for good air circulation, making it a favorite pillow of many users. Besides, it features a breathable inner cover and a machine-washable pillowcase with an invisible zipper. The tried-and-tested memory foam pillow is versatile enough to be used for all sleeping positions and can also be used as a leg, foot, or knee support pillow for the bed.
Pros
- Hypoallergenic
- Breathable pillowcase
- Easy to carry
- Relieves pressure on hip
- Soft and comfortable
Cons
- Some may find it too firm
- Some may find the support inadequate
"This memory foam wedge is not extensively dense, so it supports the natural curves of my spine. My back problems have significantly eased, and my posture has improved. I've been sleeping much better with this pillow."
How To Choose The Right Pillow For Back Pain?
Keep the following factors in mind to choose the right pillow for back pain.
- Sleeping position: It is crucial to pick a pillow that suits the position you are comfortable sleeping in. If you sleep on your side or back, choose a medium-firm pillow. However, if you sleep on your stomach, which is generally not recommended, you may choose a soft pillow. Those sleeping at neutral positions can use any pillow with an ergonomic shape.
- Ergonomic design: The best support pillow that you choose must be ergonomically designed to contour the natural curve of your spine and promote proper alignment.
- Loft: Also known as the pillow’s height, it determines the angle at which the head, neck, and spine stay in alignment. Consider a tried-and-tested pillow that allows you to adjust the height by removing the filling or one that features a removable pad.
- Pillow type: Back pain relief pillows can be sleeping pillows for bed or lumbar support pillows for chairs. Consider using a lumbar support pillow when sitting for long hours, and use a sleeping pillow when sleeping.
What Is The Best Sleeping Position To Reduce Back Pain?
As per Keck Medicine of USC, the best sleep position to alleviate back pain is on your back. And for best results, the medical center suggests you use an ergonomic pillow underneath your head or neck and place another underneath your knees rather than a regular pillow. However, if you are pregnant, consult your doctor to know the best position for you.
You may also sleep on the side with your legs straight or with a pillow placed between your legs. This position is beneficial if you often snore or have sleep apnea (1).
Using the wrong or poorly-designed regular pillow can lead to poor posture and eventually cause back and neck pain. Thus, it is wise to invest in the best pillows for back pain. Choose an expert-approved pillow that complements your sleeping position or helps maintain a proper posture and is designed to promote proper spinal alignment for back pain relief. Further, ensure the pillow is filled with quality-tested foam and the pillowcase is machine-washable and made of skin-friendly material. Also, choose one that allows you to customize the height instead of a standard pillow.
Frequently Asked Questions
1. Can the wrong pillow make my back pain worse?
Yes, the wrong pillow can make your back pain worse. Your body is likely to assume an uncomfortable position when you use the wrong pillow. For instance, if a pillow alleviates pain only for one side of your back while the other side is lying flat, it can make your back pain worse.
2. Can a body pillow help with my back pain?
Yes, a body pillow can help with your back pain. Body pillows basically provide extra support for your back, giving your body enough time to heal itself. Some body pillows even come in such a shape that they fully hug your body from all sides, providing your back with so much comfort.
3. Can a pillow help me with my spinal problems?
While it is extremely important to ensure the right spinal alignment in case of spinal problems, proper restorative sleep style is just as important for recovery. This is where a pillow can prove immensely beneficial for spinal problems.
Why Trust MomJunction?
Wedetso Chirhah is a product writer and reviewer whose forte lies in covering household products. He leaves no stone unturned in recommending the best products to his readers by analyzing the features of several products. The best pillows for back pain he has listed here have an ergonomically contoured design to fit the natural curve of your spine and are made of premium and safe materials. Wedetso has also included a buying guide to help you pick the right one.
Infographic: Tips For Choosing A Good Pillow For Back Pain
Pillows designed to alleviate back pain can support the back and relieve pressure. It can help manage back pain in those who often get it due to lifestyle-related factors. Check out the infographic below to learn some features you should look for when buying these pillows.
Illustration: The Bridal Box Design Team
References
- The Best — and Worst — Sleep Positions for Back Pain
https://www.keckmedicine.org/blog/the-best-and-worst-sleep-positions-for-back-pain/
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Read full bio of Dr. Allen Conrad
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