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Health / Cecily McAndrews
Most of us know what it's like to experience back pain—that deep achy feeling that persists no matter which way you twist or turn in your seat. In fact, Shelby Harris, PsyD, DBSM, director of sleep health at Sleepopolis explains that about 84% of all adults are impacted by back pain, and it can seriously wreak havoc on your quality of life.
The good news is that lumbar support pillows can provide much-needed relief to help us get through the day and sleep better at night. When you sit, your lumbar spine flattens and places pressure on your intervertebral discs, which causes strain to your spine, explains Christopher G. Bise, PT, DPT, PhD, OCS, assistant professor at the University of Pittsburgh School of Health and Rehabilitation Science. But lumbar support pillows help maintain the normal curves of your back while you're seated, which relieves pain and provides support to your spine and muscles. Rahul Shah, MD, a board-certified orthopedic spine and neck surgeon, also notes that lumbar support pillows help you achieve pain-free posture as you sit for long periods throughout the day.
Experts we consulted recommend choosing a lumbar pillow based on factors such as material, shape, and whether or not it has positioning straps for holding the pillow in place. To find the best options available today, members of our team who have lived experience of lower back and neck pain used the most popular lumbar pillows on the market for two weeks and reviewed each option.
A physical therapist on our Medical Expert Board also reviewed this article for medical and scientific accuracy surrounding what to look for in lumbar support pillows, whether they're helpful, and where they should be used.
These products are hand-picked by our team to help make shopping easier. We may receive payments from third parties for sharing this content and when you purchase through links in this article. Product prices and offer details are not assured, and should be confirmed independently with the retailer. Learn more
Oftentimes, people overlook the importance of carefully choosing the right pillow compared to a mattress.
Seeing as we spend a chunk of our time sleeping or resting, it’s a no-brainer that our pillow should provide just as much comfort and support as our mattress, and it should align with our sleeping position to improve our quality of sleep.
But do you know what else determines how good of a snooze we get each night? Our sleeping positions.
So if you’re one of the talented few that can sleep on your backs easily and comfortably, and after a new pillow that will provide you with the support and comfort your current pillow doesn’t, then keep on reading.
We spoke to Newborn Care Specialist and Holistic Sleep Coach, Emily Guiver to get a better understanding of back sleeper pillows and how they differ from other pillows.
Scroll on for our round up of the best pillows for back sleepers, including the Dentons Pillow that has been hailed the “best pillow ever” and racked up over 400 five-star reviews.
What is a back sleeper pillow and why is it different from other pillows?
“A back sleeper pillow is a type of pillow specifically designed for people who sleep on their backs. It is different from other pillows in terms of shape and thickness, as it is made to support the natural curve of the neck and head while sleeping in this position. This helps to reduce the risk of neck pain and stiffness, and ensures a more comfortable and restful sleep,” Emily told news.com.au.
HOW WE CHOOSE PRODUCTS
To help you find the best pillow for back sleepers that suit your needs and budget, we asked Newborn Care Specialist and Holistic Sleep Coach, Emily Guiver, for her expert knowledge and advice on what to consider when buying a pillow for back sleepers. In addition, our shopping team read hundreds of customer reviews and looked at test results and ratings from product review sites to find the best pillow for back sleepers from premium to budget to help you find the right one.
In this article
OUR TOP PICKS
- Dentons Pillows Contoured Low Profile Pillow, $79.98 [down from $159.95] at Myer
- Origin Coolmax® Latex Pillow, $129 [down from $215] at Origin
- Sealy Contour Memory Rest Memory Foam Pillow, $191.40 [down from $319] at Myer
- Emma Foam Pillow, $96.75 [down from $129] at Emma Sleep
- ComfiLife Orthopaedic Knee Pillow and Leg Pillow for Sleeping, $72.59 at Amazon Australia
BEST PILLOW FOR BACK & SIDE SLEEPERS
Dentons Pillows Contoured Low Profile Pillow, $79.98 [down from $159.95] at Myer
What You Need To Know
It offers dual height neck support for ultimate comfort and the contoured form ensures the ideal posture for spinal alignment. With a machine-washable removable cotton cover, this pillow is easy to care for and will fit a standard size pillowcase.
Sitting just shy of a five-star rating on Myer, there are over 400 five-star reviews with shoppers hailing it the “best pillow ever”.
“These pillows are amazing. I got a low profile for myself and a high profile for my partner. I honestly have no idea how I slept without this pillow! They are so comfortable and I haven’t been waking up with a sore back or neck like I used to. 10/10 would recommend it!” one five-star reviewer wrote.
“Best pillow ever. I sleep more soundly with no stiff neck in the mornings. I’m absolutely delighted with the pillow,” another wrote.
Origin Coolmax® Latex Pillow, $129 [down from $215] at Origin
What You Need To Know
Made from gel-infused latex foam, this pillow will keep you cool all-night and provide full support for your head and neck – relieving the pressure on your spine. It has a removable Tencel pillow cover that is soft and hypoallergenic, making it perfect for those with allergies. With it’s medium-loft design, this pillow is ideal for both back and side sleepers, plus it’s anti-dust mite, anti-bacteria and anti-microbial – what more could you want?
BEST CONTOUR PILLOW FOR BACK SLEEPERS
Sealy Contour Memory Rest Memory Foam Pillow, $191.40 [down from $319] at Myer
What You Need To Know
With its medium profile, this memory foam pillow is designed to support your head, neck and shoulders, this memory foam pillow will relieve pressure points to encourage a deeper sleep while offering support. Plus, it has a washable soft-to-the-touch Tencel cover that is said to be more absorbent, softer and cooler than other fabrics.
With a 4.7 star rating, Myer customers say it’s “worth every cent” and a “must for good sleep”.
“Owning a Sealy Contour Rest Pillow has meant the end of the nightly pillow ‘fight’. This pillow is so comfortable and means a very peaceful sleep. Expensive yes but worth every cent,” one five-star reviewer wrote.
“Really relaxing pillow. Feels like sleeping on a cloud. Therapeutic. Great investment for a good sleep,” another wrote.
BEST PILLOW FOR BACK SLEEPERS WITH BACK AND NECK PAIN
The Koala Pillow, $155 at Koala
What You Need To Know
Made with gel-infused memory foam, this well-ventilated pillow allows airflow to the other side of the pillow, and manages heat and moisture. It offers two sides – one firm and one soft, so you can flip to whichever side you like and a firm outer edge to keep your neck supported in any position.
Boasting a 4.6-star rating with thousands of reviews, shoppers rave about how “versatile” and “supportive” it is.
“The koala pillow is so versatile! The firmer side is nice and supportive for side sleeping and the softer side is nice for back sleeping. Unlike other pillows, the head remains supported throughout the whole night and the pillow is very responsive at adjusting to my head while I twist and turn during sleep. It is also very cooling!” one five-star reviewer wrote.
“I’m so happy I gave the koala pillow a try, I’ve been suffering from neck and back pain for many years and only now realised it was down to having the wrong pillow this whole time. After the first night of using my koala pillow I woke up with significantly less pain and the longer I use the pillow the better I feel. Thank you so much for having a product that actually does what it says it will,” another wrote.
Emma Foam Pillow, $96.75 [down from $129] at Emma Sleep
What You Need To Know
Made for all types of sleepers, this foam pillow from Emma is constructed with four layers – pressure-relieving viscoelastic memory foam, supportive HRX hyper-soft cold foam, ultra-breathable Airgocell memory foam and an Ultradry moisture-resistant top cover. It’s incredibly durable – retaining its shape and freshness and able to adapt to your neck and head, and you can adjust it to your liking by removing or adding foam layers.
Plus, it has a 100-night trial so if this pillow isn’t right for you, you can send it back for free.
“I’ve been having neck, shoulder and back pain. It was time for a pillow change. The Emma pillows I got for my partner and me have been fantastic. Very comfortable and what I like is that all you have to do is take out the insert if you are a back sleeper or keep the insert for a side sleeper. I also love the fact that we were able to trial it and send it back if we weren’t happy with it or felt it wasn’t suitable for us. We are both happy with our pillows,” one five-star reviewer on ProductReview wrote.
BEST LOW PROFILE PILLOW FOR BACK SLEEPERS
Downtime Bamboo Low Standard Pillow, $109.99 at Adairs
What You Need To Know
Offering hypo-allergenic and antibacterial properties, this bamboo pillow helps naturally regulate your body temperature – making it the perfect bed companion for allergy sufferers and more. The low profile design is great for back sleepers as it ensures your neck doesn’t get bent at a bad angle and promotes healthy alignment.
With this pillow, it’s recommended that you air it out before use and frequently fluff it up to maintain the loft.
One five-star reviewer says it’s “firm enough to hold my head in place”.
“The pillow is firm enough to hold my head in place but not to squeeze against my ears when I sleep on the side. It’s also quite good for sleeping on my back. I usually pair this up with a Deluxe White Duck Down pillow underneath it for extra support. Good combination for me personally.”
Jaspa Herington Low+Firm Pillow, $31.77 [down from $52.95] at Myer
What You Need To Know
Approved by the Sensitive Choice Program of the National Asthma Council of Australia, this pillow is filled with low-allergy Excel Fibre. It has a low but firm build making it suitable for back and stomach sleepers. It’s easy to care for, just pop it in the washing machine for a gentle wash and you’re good to go.
It’s also available in Low Soft, High Soft and High Firm – so you can find the perfect pillow.
Holding a 4.5-star rating, shoppers rave about how “soft and cosy” it is.
“This pillow is so awesome to sleep on. It is soft and cosy and fits nicely around your head and neck. I am so happy I purchased this one and in saying that, I have bought 2 more,” one five-star reviewer wrote.
BEST PILLOW FOR UNDER YOUR KNEES
ComfiLife Orthopaedic Knee Pillow and Leg Pillow for Sleeping, $72.59 at Amazon Australia
What You Need To Know
This multifunctional bolster can be used as a knee pillow, leg pillow, lumbar pillow, foot pillow, neck roll pillow, wedge pillow, pregnancy body pillow, you name it. Made with 100 per cent premium quality high density foam, it’ll provide optimal support and help with spinal alignment, and it has a breathable cover that is machine washable, making cleaning so easy.
With a 4.4-star rating and over 3,000 five-star reviews, one shopper says it “saved me from SO much pain.”
“I am obsessed with this. It is very firm and I have used it in multiple positions. It is great for under the knees when laying on my back, but I am primarily a side sleeper so I have one end between my knees and the other between my ankles. It helps keep my legs aligned so they don’t get twisted and start another flare up. I recommend this 100%!” one five-star reviewer wrote.
“I used it to support my back when I went to sleep. I was so surprised when I woke up the next morning and my back did not hurt. I have found it to be extremely helpful to provide the support and alignment for my back that I needed. No more back pain when I wake up!” another wrote.
BEST PREGNANCY PILLOW FOR BACK SLEEPERS
QUEEN ROSE Pregnancy Pillow Cooling U-shaped Body Pillow, $76.90 at Amazon Australia
What You Need To Know
While it is marketed as a pregnancy pillow, it also works as a general support pillow for both side and back sleepers as well as those that are injured or have had surgery. Ergonomically designed, it will provide support for your head, back, hips and legs, ensuring deep, quality sleeps. Plus, it has a soft cotton cover that is breathable and easily machine washable, and it offers cooling tech to make sure you don’t overheat.
The pillow has racked up over 19,000 five-star ratings with no signs of being stagnant.
“The QUEEN ROSE Pregnancy Pillow has been an absolute game changer for my pregnancy journey. As soon as I laid down on this pillow, I knew I had found the ultimate comfort and support I needed for a good night’s sleep. The U-shaped design is incredibly versatile.
It wraps around my body perfectly, providing support to my back, hips, knees, and growing belly all at once. This comprehensive support has significantly reduced the discomfort and pain I used to feel during the night. It’s like being cradled in a cloud of comfort,” one five-star reviewer wrote.
“This pillow was a lifesaver after surgery. All the pics show it for pregnancy and the women using it lying on their sides, but it’s incredible also for keeping you on your back and supporting you so you can SLEEP! Absolutely a lifesaver,” another wrote.
Note: Sleeping on your back is not recommended for pregnant women.
What are the benefits of using a back sleeper pillow?
“A back sleeper pillow can provide a number of benefits, including better spinal alignment, reduced snoring and sleep apnoea, and improved circulation,” Emily explained.
“These pillows are designed to support the natural curve of the neck and head, while also keeping the airway open and reducing pressure on the shoulders and hips.”
Are there specific materials recommended for back sleeper pillows?
While there isn’t a one-and-done material recommended for back sleeper pillows, some commonly recommended materials include memory foam, latex foam and down, or alternative fibres.
“These materials provide adequate support and comfort for back sleepers, which helps to prevent neck and shoulder pain. It is also recommended to look for pillows with medium to high loft, as they provide better support for the neck and help to maintain proper spinal alignment,” Emily added.
How do I care for a back sleeper pillow?
Caring for a back sleeper is the same care process as any other pillow, simply follow the individual care instructions on the label.
However, Emily also recommends fluffing it daily to maintain its shape and loft, and using a pillowcase to protect it from oils and dirt.
“Additionally, it’s recommended to replace your pillow every 1-2 years,” she added.
More Best Pillow Coverage
- Best pillows
- Best pillows for side sleepers
- Best memory-foam pillows
- Best anti-wrinkle pillows
- Best anti-snore pillows
- Shopping sleep guide
About our Sleep Expert
Emily is a UK based Level 6 Holistic Sleep Coach who is passionate about sleep and supporting the whole family. She believes in a holistic, attachment centred approach to sleep coaching, empowering parents to work on their child’s sleep problems in a gentle, loving way, without ever involving a non response or any form of timed crying. She has over 25 years’ experience working with families - including as a Nanny, Night Nanny, Newborn Care Specialist/Maternity Practitioner, Sleep Coach, and Complex Needs Respite Carer as well as in a Primary school setting. She has extensive training in sleep, newborn care, feeding, child development, antenatal education and hypnobirthing, and regularly adds to her qualifications and professional development, with a thirst for learning and a passion to continually increase her knowledge and understanding to be able to support families in all these areas.
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Originally published as Best pillows for back sleepers in Australia in 2023
Harriet AmuraoShopping writer
Harriet knows a lot about helping Australian shoppers find the exact product they’re looking for. She started her career at popular fashion website Showpo where she analysed thousands of fashion pieces [how stretchy is that dress?, are those linen pants see-through?] to create the detailed product descriptions online shoppers rely on. She joined the news.com.au checkout team in 2022 and spends every day scouring the web for deals to share and new products to test and review. She’s always on the lookout for new trends and the dupes that are just as good as the expensive version. When she isn't working, she's most likely being influenced into buying trending TikTok products or gushing over her dogs.
What kind of pillow is best for back pain?
Memory Foam Pillow When you need a pillow for lower back pain when sleeping, memory foam is one of the best ways to go. Back and side sleepers can benefit from the sturdy, moldable support of a foam pillow to keep their neck and head at a properly aligned height.
What pillow do chiropractors recommend for back pain?
Latex Pillow Available in both solid and shredded material, latex pillows are growing popular due to their high head, shoulder and neck support. They also maintain a soft and cozy feel. A latex pillow can be a great option for back and neck pain relief, as it can help maintain proper spinal alignment.
What pillows do doctors recommend?
Memory foam and latex cushions are often recommended when it comes to preventing a stiff neck, because these materials contour to the sleeper's head and neck, reducing pressure points and supporting spine alignment.
What type of pillows are used in 5 star hotels?
Luxury hotels generally use pillows that are made with 100 percent duck or goose down that offers ultra-soft comfort as well as insulation. If you're looking for a hotel-quality pillow that doesn't rely on animal down, bamboo or synthetic down alternatives can be just as plush and comfortable.