Best Pillow for Back Sleepers: Height, Firmness and Fill

Loading the pillow finder…

What the best back sleepers pillows have in common

Medium loftUsually 5 to 12 cm (2 to 4.5 in).

Medium firmnessEnough to hold the neck curve; memory foam and latex do this well.

Neck supportA slightly thicker lower edge, or a contoured shape, fills the gap under the neck.

A pillow under your kneesLifting the knees a little flattens the lower back and takes pressure off it.

Hot right now

Want what everyone is buying this week? These open Amazon's live lists, which update every hour. Popular isn't always best, so check the loft and fill against your quiz result.

Movers and shakers Best sellers Top-rated pillows for back sleepers

Which fill?

Fill	Feel	Firmness	Warmth	Adjustable	Price	Lasts
Shredded foam	Supportive but mouldable. Unzip it and take fill out until the height is right.	Medium	Average	Yes	$$	2 to 3 years
Memory foam	Slow sink that holds its shape all night. Often comes as a contoured (cervical) shape.	Medium-firm	Warm	No	$$	2 to 3 years
Latex	Springy and supportive, pushes back quickly so it is easy to turn over. Stays cooler than memory foam.	Medium-firm	Cool	No	$$$	3 to 4 years
Down	Soft, light and squishy. Lovely for stomach sleepers, too flat for most side sleepers.	Soft	Average	Yes	$$$	3 to 5 years with fluffing
Down alternative	Soft like down, cheap and washable, but goes flat sooner.	Medium-soft	Average	No	$	1 to 2 years
Feather	Mouldable and cheap, needs plumping, and the odd quill pokes through.	Medium-soft	Cool	Yes	$	1 to 2 years
Buckwheat	Firm, heavy and very cool. It rustles when you move, which some people love and others hate.	Firm	Cool	Yes	$$	5 to 10 years

Questions back sleepers ask

What pillow height is best for back sleepers?

Usually 5 to 12 cm (2 to 4.5 in) under the weight of your head. Your face should be level, looking straight up, not tilted towards your chest.

Is a cervical pillow good for back sleepers?

It can be comfortable, but in a 2010 trial a contoured foam pillow did no better than a regular foam pillow. Many people do just as well with a medium foam or latex pillow.

Is sleeping on your back good for you?

It is easy on the neck and back, but it makes snoring and sleep apnoea worse for many people. If you snore, try sleeping on your side or raising your head.

How we pick. We match product specs to you using published sleep and physiotherapy guidance. We have not lab-tested individual products and never invent reviews. Not medical advice: for ongoing pain, see a doctor or physiotherapist. We may earn a commission from shop links. Details