Best Pillows for Side and Back Sleepers
Back or side—your sleeping position determines which pillow will offer the balance of comfort and support that helps you sleep well and wake feeling refreshed. A pillow should promote proper alignment to keep your head, neck, and spine in a neutral position. This prevents muscle strain and joint tension, and minimizes the risk of pain or damage when you wake.
What To Consider When Choosing a Pillow for Your Sleeping Position
Density and loft (or thickness) are key when choosing the best pillow for your sleeping position: The thickness of a pillow and its ability to hold its shape will impact whether it offers enough support for your neck, shoulders, and head. The actual fill material matters less, so you can stay true to your preferences there—down, down alternative, and foam pillows can all be supportive, comfortable options for side or back sleepers.
Choosing a Supportive Side Sleeper Pillow
If you sleep on your side, the best pillow will keep your neck and head in a neutral position. Side-sleeper pillows should be firm or extra firm, and thick enough to fill the empty space your shoulders create between your head and neck and the mattress.
Best Pillow Types for Side Sleepers
If you’re looking for just-right support for a side sleeping position, start with these pillow options:
- Gusseted Pillows: A gusseted pillow is constructed with an extra panel of fabric between the top and bottom shells, giving it an almost box-like appearance. The added panel lends extra support and depth along the edge of the pillow, making it ideal for side sleepers.
- Firm or Extra Firm Down or Down Alternative: Down and down alternative pillows can provide ample support and plenty of loft for side sleepers as long as you choose the right density. Plus, the fill’s flexibility means you can shape the pillow to fit your head and neck. Look for firm or extra firm down or down alternative pillows to find options for side sleepers.
- Memory Foam Pillows: Memory foam pillows are filled with a dense, sponge-like material that contours to your head and neck. It’s firm enough to provide ergonomic support for side sleepers, but those who prefer a softer pillow will appreciate how it cradles their head.
Do Side Sleepers Need Specialty Pillows?
Whether side sleepers need a specialty pillow is entirely a matter of personal comfort. Specialty pillows for side sleepers may feature a recess that accommodates the shoulder and provides additional support for the neck, but whether this is necessary depends on your unique preferences.
Should Side Sleepers Sleep With a Pillow Between Their Legs?
Placing a pillow between your legs when sleeping on your side keeps your hips, legs, and pelvis in proper alignment and minimizes joint tension. An extra bed pillow can serve this purpose in a pinch, but we also offer specialty pillows designed specifically to provide ergonomic support between your legs when you sleep on your side.
Choosing the Best Pillows for Back Sleepers
Proper alignment is still important when choosing a pillow for sleeping on your back. Back sleepers need a thinner pillow than those who sleep on their side because the gap their head leaves between the neck and the bed is smaller than that created by their shoulder. A pillow that’s too thin, however, will exaggerate your neck’s natural curve, leading to muscle strain.
Best Types of Pillows for Back Sleepers
The best pillows for back sleepers support your head and neck while cradling the natural curvature in your spine. Consider these options to find comfortable back-sleeper pillows:
- Medium Density Down or Down Alternative: Medium density down and down alternative pillows offer ample support but compress just enough to perfectly match your neck’s natural curvature.
- Firm Memory Foam Pillow: Because memory foam pillows naturally contour to the shape of your neck and upper spine, you’ll want a firmer cushion than what you’d choose in a lofty, loose fill. A firm memory foam pillow offers ample support without allowing your head to sink too deep.
- Neck Support Pillow: Neck support pillows feature a unique winged design and extra support beneath the neck, creating the optimal slope to support your spine and head when you sleep on your back. The sides of a neck support pillow are higher than the middle, so it cradles your head and neck while you rest.
What's the Best Pillow if You Switch Positions?
If you switch from your back to your side when you sleep, choose a firm or medium-firm pillow to offer optimal support for both positions. We also offer duo neck posture pillows designed to facilitate easy movement between sleeping positions without the need to adjust or fold them.
Knowing when to replace pillows is just as important as choosing the right one. If your pillow doesn’t hold its shape while you sleep, or if you can fold it in half and it doesn’t bounce back flat, you’ll know it’s time for a new one. Explore our Guides for more tips on choosing and caring for high-quality bedding for optimal comfort and your best rest.