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Best Pillow For Lower Back Pain When Sleeping

Where Do You Place A Knee Pillow

Best Sleeping Positions for Lower Back Pain Recovery

How to sleep with a knee pillow completely depends on your sleeping patterns and positions. These types of pillow will allow you to put anywhere you want. Side sleeper can place it between two legs to enjoy a night of uninterrupted sleep. Back sleepers will feel much better if they put the pillow under each knee of them.

Coop Home Goods Original Loft Pillow

  • Price point: $$
  • Fill: memory foam

Key features: Its affordable, adjustable, and has an abundance of positive reviews from customers just a few reasons why we consider Coop Home Goods to be the best-rated pillow for back sleepers.

This pillow seems to work well for anyone whos looking for a balance of soft and firm, with enough support to encourage proper posture. Plus, since its fully adjustable, youre in control of the loft and height. Simply add or remove the foam to determine what works best for you.

This top pick is hypoallergenic and dust mite resistant. And it comes with a 100-night guarantee. If youre not satisfied, contact customer service for a full refund, no questions asked.

Considerations: Some customers report that the pillow sleeps hot. Also, you may want to let it sit out for a while before tossing it on your bed. This pillow can have an odor when it first comes out of the package. Plus, its only available in queen and king sizes, so you may need to keep looking if you want a standard size.

Which Pillows Relieve Lower Back Pain


There are both synthetic and natural latex pillows on the market. You might find these listed as rubber rather than latex. These pillows often contain shredded bits of latex fill, which lets you remove or add filling in order to personalize the fit. Its customizable capacity makes them a compelling option for many back pain sufferers.

Down pillows

Down pillows are probably the plushest and softest type. So, if youve never liked sleeping on a hard pillow, this could be your winner. Down is likely to be your most comfortable pillow option if you are a stomach sleeper, as this position usually calls for a thinner, softer pillow. Down also retains body heat quite well, so if you require additional warmth, this could be your pillow of choice.

Memory foam

Memory foam pillows are made from the synthetic material polyurethane. It goes through a special manufacturing process that gives it that characteristically spongy and bounce-back quality. Since a memory foam pillow conforms to your unique shape, it can help keep your back aligned. These pillows will also return to their original shape, and resist getting compressed over time . As a result, these pillows can make very effective knee pillows which can be positioned between the knees when sleeping on your side.

Cooling pillows

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Find The Best Sleeping Position For You

Some sleep postures are better at taking pressure off your back than others. While there’s no one-size-fits-all sleep position that works for everyone with lower back pain, experts generally agree that laying on your back is best.

Back-sleeping evenly distributes weight across the widest area of your body , which can reduce aggravation to pressure points, according to the Cleveland Clinic. Tucking a small pillow or rolled towel under your knees can support healthy spinal alignment and ease pressure even more.

If you’re not a fan of back-sleeping, try snoozing on your side with a pillow between your knees, recommends the Mayo Clinic. This can help take some of the strain off your lower back, and if you switch sides throughout the night, you’ll keep pressure from building up on sensitive points.

Sleeping in the fetal position â where your knees are brought all the way up toward your chin â helps relieve pressure on the intervertebral discs in the spine, which could help with back pain.

Above all, try to avoid sleeping on your stomach. Doing so forces you to crane your neck, which can throw off your spine’s natural alignment and worsen back discomfort.

If you have to sleep on your stomach, though, placing a pillow under your hips can help relieve pressure and decrease the risk of back pain.

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Coop Home Goods Premium Adjustable Loft Pillow

Best Adjustable Pillow for Back Pain

Have you ever thought your pillow would be perfect if it was just a little fuller or just a little flatter? With the Coop adjustable shredded memory foam pillow, you can make it so. And, once you have that perfect fit, it will do wonders for spinal alignment and eradicating back pain.

Thousands of five-star ratings rave about how well this pillow works. It is the right blend of comfort and support and guaranteed to improve your sleep, or they will take it back, no questions asked. There is a 100-night sleep trial and a 5-year warranty.

To top it all off, the Coop pillow is hypoallergenic and chemical free with multiple independent lab certifications including CertiPUR-US and GreenGuard Gold.

  • Price: $72 $78

Understanding Pillow Size Shape And Loft

There are six standard sizes for pillows, as well as smaller specialty sizes normally associated with specific pillow types . The following table breaks down the width and length dimensions of these seven sizes, as well as suitable pillowcase measurements.

Pillow Size
54W x 20L48W x 20L Body pillow The longest pillow size, mostly suitable for side sleepers and pregnant women

Pillow shape is also important for people with back pain. Although a wide selection of pillow shapes are available, pillows generally fall into one of these two categories:

  • Even: These pillows have an even, non-contoured surface. They may not be as suitable for sleepers with back pain, but pillows made from certain materials conform beneath the head and neck for targeted pain and pressure relief.
  • Curved: Also known as cervical or orthopedic pillows, curved pillows are usually made from foam and have a contoured surface. The neck is raised with the area for the head dips down, which can provide better support for people with neck pain but some sleepers claim that these pillows are more comfortable when they are placed upside down on the mattress.

Lastly, lets discuss pillow loft, a term that refers to how thick a pillow is when not bearing weight. Specific loft measurements vary by model, but there are three general loft categories:

  • Low-loft: Less than three inches thick.
  • Medium-loft: Three to five inches thick.
  • High-loft: More than five inches thick.

Sleep position

Pillow position

Mattress type

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How To Choose A Pillow If You Sleep On Your Back

If youre looking for a pillow but dont know where to start, here are some things to consider:

  • may reduce sinus congestion
  • helps avoid wrinkles, creases, and irritations to the facial skin

But for all its benefits, back sleeping still isnt for everyone. People who are pregnant may find this sleep position puts too much pressure on their bellies. Those with back pain or sleep apnea may also need to avoid sleeping on their backs.

How you sleep is a matter of preference, but there are some ways to help improve your sleep quality if youre a back sleeper.

How Can I Train Myself To Sleep On My Back

The Best Sleeping Positions for Neck Pain Relief (PLUS Pillow Guide)

Here are a few tips if you want to train yourself for back sleeping:

  • First, youll need a supportive mattress to ensure your body can properly relax without sacrificing spinal alignment.
  • Your choice of pillow, as weve covered, is key because it needs to maintain a neutral position for your neck.
  • A pillow tucked beneath your knees or lower back can also help relieve pressure in your spine if youre stuck with a soft mattress.
  • Spread out your arms and legs to better distribute your weight and avoid pressure on your joints.
  • Tuck a pillow on either side of your body as a gentle reminder not to roll over.

If youre new to back sleeping, expect it will take some time to build up to a full night in this position.

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Top Rated Healthsmart Wedge Pillow For Back Pain


  • This is a versatile pillow you can use for lower and upper body support
  • It greatly helps people with stomach problems such as indigestion or acid reflux
  • The pillow has high-density memory foam for ample support
  • The cover is removable for cleaning


  • Too hard for long use

This is the perfect sleeping pillow for people suffering from stomach problems. The pillows design puts the upper body in an elevated position for safety.

Improve abdominal problems

The fact that the pillow keeps the upper body in an elevation, this in return helps to reduce abdominal problems such as respiratory issues, and relieve acid reflux

Relives pain

The pillow also helps relieve the pain either on the back or lower body areas like the hips and the legs by eliminating pressure and straining.


Choosing The Proper Pillow To Help With Low Back Pain

Choosing the best pillow to help with lower back pain is equally as important as finding the right mattress. Using the wrong pillow can flare up an existing low back or neck problem. Conversely, finding the right ergonomic pillow will likely lead to a more comfortable nights sleep and less long-term pain.

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Choosing Back Pain Relief Bed Mattress

Not only the sleeping posture, but the kind of surface we use to sleep upon also affects our comfort and discomfort level indirectly or directly affects the lower back pain. Studies reveal that sleeping surfaces can contribute to sleeping discomfort and sleeping on a certain surface is more beneficial than the other . The study also concludes that the person suffering from chronic low back pain or sleep problems the quality of the mattress directly affects the quality of sleep.

This is why you should choose the best sleep number mattress for back pain health and quality of sleep. The wrong choice of sleeping mattress can result in the awkward alignment of the spine resulting in neck pain, shoulder pain, and back pain. According to the research, a medium-firm surface is best for sleeping . In older days coil spring mattresses were commonly used, nowadays materials such as latex and memory foam are used in the construction of mattresses in order to provide greater support and comfort. So next time when you are buying a bed mattress for your home then do take all these factors into consideration before making any final Decision. We would recommend using a medium-firm mattress that is not very soft, supple and not very firm or tight.

When To Contact A Doctor

Abco Tech Bed Wedge Pillow with Memory Foam Top  Reduce Back Pain ...

Anyone with severe or worsening back pain, particularly after a fall or injury, should speak with a doctor. Also, do so if any back pain gets worse after resting or sleeping.

Seek immediate medical guidance if back pain is accompanied by any of the following:

  • fever
  • a loss of bladder or bowel control
  • unexpected weight loss

If back pain is causing long-term lack of sleep, speak with a doctor about treatment options and other strategies that can help.

The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, sports injuries, degenerative diseases, infections, tumors and congenital disorders.

Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.

Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.

If youre looking for compassionate, expert orthopedic surgeons in Portland Oregon, contact OSM today.


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Beautifullife Half Moon Bolster Knee Pillow

Best Bolster Pillow for Back Pain

This half-moon pillow is so adaptable that you will find a position that helps take the pressure off. Recommended by physical therapists, doctors, chiropractors, and sports medicine professionals, it can be used under your back, knees, or ankles. It works well for all sleep positions, lessening pain and improving sleep. Good for Scoliosis and Sciatica. The bottom line is it will relieve your back pain.

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This pillow is made of memory foam and is good for after surgery or during pregnancy to take weight off of affected areas. It has a washable organic cotton cover, a 100% satisfaction guarantee, and a lifetime 100% money-back guarantee, no questions asked.

  • Price: $21.87 $25.87
  • Sizes: 18.5 x 8 x 4.5 or 20.5 x 8 x 4.5 or 22.5 x 8 x 4.5
  • Rating: 4.3 out of 5 stars, 4,257 reviews

The Role Of Your Mattress

We spend one-third of each day in bed, meaning your mattress and how you sleep is just as important as focusing on posture in the daytime hours. Since sleep is a time for healing and renewal, it may arguably be even more important.

So, what is the best mattress for back pain?

Its an important, often-asked question. But, there is no single right answer. When it comes to picking a bed, there are no hard and fast rules that will apply for every person, every time. Essentially, the best mattress is the one that you feel gives you good, refreshing sleep with minimal pain and stiffness.

While we all have different preferences and needs that are important to consider, research and studies can shed some insight on different mattress traits and how they may interact with back pain.

The Two Basics of Beds

At their most basic, beds do two things: provide support and comfort.

Support comes from the core of the mattress, typically a sturdy foam layer or innersprings depending on the type of bed. A supportive mattress will have enough firmness to keep your spine aligned, meaning your heavier areas like hips and shoulders wont sink too far into the bed. On the other hand, it shouldnt be so firm that it forces hips and shoulders up at an awkward angle either.

Now, comfort is pretty easy to identify, but how do you know if a mattress is providing adequate support? Essentially, your spine should maintain an even, natural posture , with whichever sleep position you prefer.

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How Do You Choose The Right Pillow For You

Everyone is different, so trying out different materials and sizes will help you determine which is best for your body, Dr. Fischer explains. That said, there are a few things you should keep in mind.

First, know that there are four parts of the spine your pillow can support, Dinney explains: cervical , thoracic , lumbar , and pelvis. Ultimately, you want to pay attention to what positions provoke and ease pain, and in what specific areas.

And when it comes to pillows for sitting versus those for sleeping, consider this: If laying in bed provides some relief but you have poor posture at work, Dinney says a pillow for sitting at your desk might do better than one under your neck while laying in bed. A pillow used for sleeping should help maintain neutral alignment and comfort depending on your sleep position, Dr. Fischer explains.

Youll also want to pay attention to the material of the pillow youre using, regardless of whether you need sleeping or sitting support. When it comes to high-support pillows for back pain, you typically have two main material options: memory foam and down pillows.

Memory foam pillows are super soft and they provide support by filling the gaps created by your body to align the spine, says Jacob Hascalovici, MD, PhD, a board-certified interventional pain specialist and the chief medical officer of Clearing. And this type of pillows are commonly used for both sitting and sleeping.

Frequently Asked Questions About Pillows For Back Sleepers

Best Pillows for Back Pain 2020 – Our Top 7 Picks!

How common is back sleeping?

Unfortunately, experts estimate that less than 10% of people sleep on their backs. This is too bad because back sleeping is widely viewed as the healthiest sleeping position available . Back sleeping is beneficial because it keeps your body in a neutral position and isnt as likely to cause pressure points.

What is the most important consideration when choosing a pillow for back sleepers?

Loft is generally the most important consideration for back sleepers choosing a pillow. Most back sleepers prefer a medium loft pillow. If a pillow is too flat, your head might tilt back and put pressure on your neck. Conversely, if a pillow is too thick, your head might be propped up too far forward.

What is the worst pillow type for back sleepers?

The worst pillow for back sleepers is one that has an inappropriate loft, meaning it is too flat or too thick. If the pillow loft is off, the sleeper will experience pressure in their neck. There is no single pillow material type that works best for all back sleepers. The material type determines a pillows feel, and sleepers should opt for the feel that they prefer.

Where can I find a pillow for back sleepers?

Is back sleeping bad for pregnant women?

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