The 5 Best Pillows for Back Sleepers, According to Testing

We tested pillows at home to determine which offered the best quality, temperature regulation, comfort, and durability to cater to back sleepers.

Your pillow wields the power to make or break the quality of your sleep and, in turn, the quality of your life. The key to unlocking your best REM cycle to date—and waking up without a dull ache radiating down your neck—is selecting a pillow that caters to your sleeping position. For back sleepers, this means choosing a cushion that offers appropriate support and height to maintain spinal alignment through the night. 

“The best pillow for back sleepers is one that is not too soft or too firm, “ shares chief creative officer at Parachute Home, Amy Hoban. “Back sleepers should look for pillows that do not push their heads too far forward, a position that causes neck strain.”

Dr. Raj Dasgupta, an ABIM quadruple board-certified physician specializing in internal medicine, pulmonology, critical care, and sleep medicine, agrees with Hoban. “Contour pillows are worth considering since they support your neck’s natural curve,” he says. “Look for pillows with good breathability and durability to improve your sleep quality, especially if they have cooling features.”

What We Tested

We analyzed each pillow based on its quality, temperature regulation and airflow, comfort level, and durability. We reassessed each pillow after laundering and noted any changes in appearance, laxity, resurgence of neck pain, and general signs of wear throughout our home testing. 

For more information on how we tested microwaves in our lab, check out our testing process below.

Best Overall: Coop Sleep Goods The Original Pillow

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Why You Should Get It

• This pillow features a signature fill that provides the softness of a down pillow and the support of a traditional memory foam pillow.

Keep in Mind

• It has gray tile-stitched cover that may show through white pillowcases. 

After testing, the Coop Original Pillow is our top overall pick. During our home testing, this pillow exceeded expectations and earned top marks for quality, comfort, durability, and value.

This pillow impressed us the moment we opened the box to begin our home evaluation. We happily replaced our old standard pillow with the Coop Original Pillow and found it offered equal parts softness and sturdiness that left our necks feeling supported while sleeping. Its stitching and high-quality materials lent this pillow a luxurious appeal that we looked forward to using each night.

Our enthusiasm grew over our one-month testing period. We found the Coop Original improved our sleep routine because its memory foam fill was softer than other shredded foam pillows. We also liked that it conformed to our head and neck for a tailored comfort.

The adjustable fill was welcome, as we found we felt more comfortable removing some of the fill after a few nights of use. We also appreciated that the pillow maintained a cool, comfortable temperature, and we never woke up in a sweat.

This memory foam pillow is a standout option for back sleepers because it offers an adjustable loft height and a medium firmness to support a neutral spine. Each pillow features a Coop Home Goods’ proprietary memory foam-and-microfiber blend fill and has a 6-inch starting loft height. 

The hypoallergenic fill is customizable to your comfort. If your neck feels overextended or you wake with an ache at the 6-inch loft, remove some of the fill to lower the loft until you reach alignment. Each pillow includes an extra half pound of fill to play with, allowing you to add more volume to your pillow as needed.

The Coop Original Pillow includes a pillowcase that is machine washable with cold water on a delicate cycle and safe for tumble dry low.

It’s available in queen or king sizes, and you can purchase the Coop Original Pillow solo, as a pair, or in a four-pillow bundle to outfit your beds in one fell swoop. Better still, the pair and four-piece sets come at a discount for maximum value.

After a month of continuous use, we feel confident recommending the Coop Original Pillow  to back sleepers searching for a pillow that offers ample neck, head, and back support with medium firmness while also delivering a soft, plushy feel. The only aspect we didn’t love about this pillow at the end of our testing was that its tile-stitched was visible through our white pillowcases and felt like an unnecessary design touch. 

Product Details: Sizes: Queen and king | Outer Material: Lulltra™ cover | Fill: Memory foam and microfiber blend | Care: Wash cover in cold water, tumble dry on low. Secure inner pillow zipper with safety pin, then wash on cold delicate cycle. Dry one pillow at a time on tumble dry low. Loft: 6 inches

Best Adjustable: Uttu Sandwich Pillow

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Why You Should Get It

• This pillow maintains its loft with extensive use and has an adjustable layer, allowing you to tailor it to your ideal height for custom comfort. 

Keep in Mind

• Though adjustable, the Uttu Sandwich Pillow is decidedly firm and may not be the right option for someone who prefers a plush place to land each night.  

If you’re a back sleeper who loves a custom-fit pillow but loathes pulling out shredded filling to find your ideal fit, the Uttu Sandwich Pillow is for you. The contoured pillow forgoes the messy fill and streamlines the journey to your supportive sleep. Simply remove the inner layer which lowers the loft height in seconds.

The memory foam pillow is designed to combat neck pain and promote alignment for back and side sleepers. It’s a high-density pillow with contours that cradle the neck and relieve pressure points for restorative sleep. The pillow sports a machine washable bamboo viscose cover and has mesh side panels to promote airflow and maintain a cool temperature throughout the night.

It comes in classic queen and king sizes, as well as a travel-sized pillow to provide exceptional, supportive sleep while on the go.

We assessed the Uttu Sandwich Pillow over a one-month period to determine how well it supported back sleeping with continuous use. This pillow made a solid first impression during the initial week of testing. Its quality fabric and soft-yet-durable firmness level left us eager to turn in early.

We found it maintained a cool temperature all night, and we especially enjoyed the airflow provided by the integrated side panels. It maintained its original loft height and firmness after its first laundering and a week of back sleeping.

By the end of the one-month trial, the pillow remained impressive, providing exceptional support and comfort while sleeping. It expertly contoured and cradled our head and neck, and we found that we slept more soundly with this pillow than with other foam pillows from our past. Better still, we found that the contoured foam maintained a neutral alignment, and we no longer woke up feeling sore or stiff in the mornings.

Our experience with the Uttu Sandwich Pillow was overwhelmingly positive, and we feel comfortable recommending it to back sleepers and side sleepers searching for unwavering firm support and an adjustable loft height. Our evaluation revealed two flaws in this pillow, but neither was significant enough to keep us from reaching for it every night.

We found that if the bedroom was cold, the pillow became firmer than normal and required a few minutes to adjust to mold to our head or neck. Our pillowcase also slipped off several times, but we don’t hold this against the pillow because we tested with a silk pillowcase that was prone to sliding.

Product Details: Sizes: Queen, king, and travel | Outer Material: Polyester, viscose | Fill: Memory foam | Care: Machine wash | Loft: 4 inches

Best Down: Parachute Down Pillow

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Why You Should Get It

• This ultra-soft pillow is breathable, lightweight, and doesn’t require a breaking-in period like other pillows to enjoy a comfortable night’s sleep.

Keep in Mind

• You may need to replace this pillow regularly to enjoy optimal neck support. We found it lost its signature fluffiness and fullness after three months of consistent use.

Down pillows aren’t the first choice for back sleepers as many lack the firmness necessary for comfort and alignment, but we found the Parachute Down Pillow was a standout in its category because it was lightweight, breathable, and left us feeling supported for most of our testing period.

The Parachute Down Pillow comes in standard or king sizes and is available in your choice of three densities: soft, medium, or firm. The medium and firm pillow options are designed for back sleepers (or those who require extra support) and feature cloud-like plush fill composed of down clusters, down, and feather fibers.

It features a cotton sateen shell and is secured with a dual-stitched piping seam to ensure durability. Laundering is straightforward, too. The Parachute down pillow is machine washable on a delicate cycle and tumble dry safe.  

We brought the Parachute Down Pillow home and evaluated it over a period of three months to determine how well it supported back sleeping. The pillow made a promising first impression, earning above-average marks for all tested categories.

It was soft, as we expected, but we were encouraged that it felt supportive, too. More impressive still, the down fill bounced back to its original form after we lifted our heads from the pillow. The cotton sateen cover maintained a cool temperature through the night, and we noted the down fill felt cloud-like and weightless during our initial testing period.

Our satisfaction continued after one month of sleeping on the Parachute Down Pillow every night. Reaching for this pillow nightly felt like a treat, not a chore, and we discovered that it provided exceptional comfort for back and side sleeping.

We noticed that it maintained a cool temperature despite being hot sleepers. The Parachute Down Pillow surprised us by maintaining its level of support over the four-week period and did not cause any neck pain. We felt eager to recommend it after one month, and aside from the subtle down smell, we found no problems with the pillow..

After three months of consistent use, our excitement for the pillow began to decline. The pillow seemed to deflate a bit, losing some of its fluffiness and we began waking up with neck pain in the morning.

While we continued to use it at night, we had to flip it several times to re-fluff it to feel comfortable and that interrupted our sleep. We loved using it for three months, but it seems as if we’ll have to replace it often.

Product Details: Sizes: Standard, king | Outer Material: Cotton sateen | Fill: European white down | Care: Dry clean or machine wash cold | Loft: 2 inches

Best Latex: Saatva Latex Pillow

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Buy at Saatva.com

Why You Should Get It

• It earned high scores for its quality and durability, along with above-average ratings for comfort and temperature regulation.

Keep in Mind

• It took us three rounds before the pillow was completely dry on the tumble dry setting.

Cooling, supportive, and adaptable, the Saatva Latex Pillow is our go-to latex pillow for back sleepers. The luxurious pillow is advertised to provide hotel-quality comfort, and we found that to be true after testing it for six months. 

This pillow is available in queen and king sizes and comes in your choice of standard or high loft height. The standard loft height is 5 inches tall, making this the ideal option for back or stomach sleepers, and the high loft measures between 6 and 7 inches tall, best suited for side or combination sleepers.

It features a hypoallergenic shredded latex core that molds and adapts to your head and neck movements at night, providing uninterrupted comfort. Comfort aside, the shredded latex core is both mildew and dust-mite-resistant, aiding in peace of mind.

The shredded latex core isn’t machine washable, but each Saatva Latex Pillow features a removable and machine washable fill layer with an organic cotton cover. You can throw the Fair Trade Certified organic cotton cover in the wash, too. The airy pillow cover has wicking properties that keep sweat and moisture at bay for hot sleepers.

We slept on the Saatva Latex Pillow for six months to determine how well it catered to back sleepers. During the initial week of our evaluation, we gave this pillow top marks for quality and durability, along with above-average ratings for comfort and temperature regulation.

The pillow looked incredibly well made upon opening, and we found it lived up to its hotel-worthy claims because its material was exceptionally soft, cool to the touch, and odor free. We required a couple of nights to adjust to the pillow while back sleeping, but from that point forward, we slept comfortably and without overheating.

Our favorite feature of this pillow was its durability and ease of care. We appreciate that aside from the latex fill, the entire pillow is machine washable and dryer safe. And, although the pillow required three rounds on tumble low, we were impressed by how the dryer revived the pillow back to its out-of-the-box shape. Better still, we noticed that sleeping on this pillow supported our head and neck in a way that reduced our snoring.

At the close of our six-month evaluation, we continued to reach for the Saatva Latex Pillow nightly. It maintained its shape during our testing and continued to provide comfortable, temperature regulated sleep while back sleeping. We have no complaints about this pillow aside from its steep price tag and would happily urge our fellow back sleepers to give it a go.

Product Details: Sizes: Standard/queen and king | Outer Material: Cotton | Fill: Natural shredded latex | Care: Do not wash insert, cover is machine washable | Loft: 5-7 inches

Best Cooling: Coop Sleep Goods The Eden Pillow

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Why You Should Get It

• The Eden provides tailored comfort with adjustable gel-infused fill that maintains its cool, comfortable temperature from the pillow core for a sweat-free sleep each night.

Keep in Mind

• We noticed a slight odor when lying on our stomachs during testing, but we didn’t notice it while sleeping on our backs.

If you’re a back sleeper who tends to sweat at night, the Coop Eden Cooling Pillow may be the missing piece of your nighttime routine to result in a more restful, restorative sleep.

It’s our pick for the best cooling pillow for back sleepers because it has gel-infused fill and a cool-touch cover that delivered top marks for temperature regulation during our six-month testing period.

The Coop Eden Cooling Pillow is available in queen or king sizes and has two pillow silhouettes to cater to back and side sleepers: cut-out and crescent. The pillow is thoughtfully crafted to align the head, neck, and back for optimal comfort and regulate your temperature.

This includes a hypoallergenic gel-infused foam-microfiber fill, a heat-wicking inner layer, a gel-cooling layer, and a cool-to-the-touch outer cover. Each pillow comes with an extra half-pound of the gel-infused fill, allowing you to add firmness and height or lower your loft height as needed.

We were eager to use this pillow from the moment we unboxed it. The outer cover was well constructed and, as advertised, it was noticeably cool to the touch. We noticed a slight odor when we pressed against it but it wasn’t noticeable when lying on our back.

The extra fill was appreciated, and we found that the pillow remained remarkably cool despite our tendency to run hot while sleeping. We never had to readjust or flip the pillow to reset the temperature, and we didn’t break a sweat overnight. 

One of the winning qualities of this pillow is that the entire pillow, including the inner pillow, can be machine washed and dried at home with minimal effort. When it came out of the dryer, the pillow felt cool and had fluffed back up to the out-of-the-box shape– and then some. We found that we needed to remove additional fill to lower the loft back to our optimal height after drying, which was quick and simple to execute.

At the end of our six-month home testing, we still reached for the Coop Eden Cooling Pillow every night. The quality remained exceptional even with consistent use, and we found that the pillow remained as comfortable, crisp, and supportive as it was at the beginning of the trial period.

Product Details: Sizes: Queen and king | Outer Material: Lulltra™ cover | Fill: Gel-infused memory foam and microfiber blend | Care: Wash cover in cold water on a delicate cycle and tumble dry low. Wash the inner pillow once a year in cold water, delicate cycle and tumble dry on low. | Loft: 8.5 inches

The Bottom Line

After testing, we determined that the Coop Original Pillow is the best pillow for back sleepers because it maintains a comfortable temperature and offers the signature plushness of a down pillow with the unwavering neck support of a classic memory foam pillow. 

Our Testing Process

We put seven pillows to the test, using them consistently while back sleeping over a one-, three-, or six-month period. We began our evaluation of each pillow by examining its material and construction without the cover, measuring its starting loft height with a ruler, and assessing how each fits into its corresponding sized pillowcase.

From there, we laid down on the pillows, noted how each supported our head, neck, and shoulders while on our backs, and gave each a sniff test to determine if they had emitted any odors. For adjustable pillows, we followed the manufacturers’ instructions to remove and replace fill and reflected on the ease of the process.

After making our first impressions, we began evaluating the pillows across five categories throughout the duration of our testing period: quality, temperature/airflow, comfort, durability, and value. 

To determine the quality of the pillows, we examined the pillows for premium features and details that expressed high-quality materials and craftsmanship. We assessed how well the pillows maintained our temperature and offered airflow. For cooling-specific pillows we observed if they remained crisp and cool to the touch throughout the night. 

We tested the pillows for comfort by lying on our backs and considering how well the pillow supported our necks, heads, and backs immediately after settling onto the pillow and as we slept throughout the night. The most comfortable pillows left us feeling supported while sleeping and did not leave us with any new or resurgent aches to contend with in the morning.

The durability of the pillows was determined by how well each pillow held up its original shape and structure over the extended time with consistent use and laundering. We observed signs of wear or tear, lumpy fill, mishapenness, laxity, and resurgence of neck pain.

Finally, to determine the value, we weighed the price of the pillow against the caliber of its materials used, its durability, how well it maintained its shape and support over time, and our overall testing experience. We reflected on whether the pillows were priced fairly for their offerings and if we would be willing to pay more to purchase the pillow ourselves.

What to Know About Pillows for Back Sleepers Before Shopping

Material

The top pillow cover materials include cotton, viscose, and polyester blends. Each provides a different experience for sleepers and may require material-specific pillow laundering.

Cotton: Cotton is the ideal pillow material for those seeking breathability, softness, and easy care. Cotton is a lightweight natural fiber, machine washable, and is available in varied finishes, including brushed or sateen. The downside for cotton is that it requires longer drying times, loses shape over time, and is not hypoallergenic. This material is best for those without asthma, skin sensitivities, or other allergies.

Viscose or Lyocell: Viscose, rayon, lyocell, bamboo—and blends of all mentioned—are popular pillow cover materials because they are soft, smooth, and lightweight. These materials are markedly less expensive than natural silk but offer a similar glide as the luxurious natural fiber.

Polyester: Polyester and polyester blend pillow covers provide a similar softness to cotton at a more affordable price point. That said, polyester is machine washable and offers a more rapid drying than cotton. Like cotton, polyester pillow covers are not hypoallergenic and not ideal for allergy-prone sleepers. Polyester covers are less breathable than cotton or viscose and may not be the best material for hot sleepers. 

Fill

Down: Down is a pillow fill made from soft duck or goose feathers. The natural material is popular due to its exceptional fluffiness and breathability. “Down is the ideal material for pillows as it is a high-quality material that is durable, supportive, fluffy, and comfortable,” Hoban says.

Down is an unparalleled option for someone seeking a plush pillow to sink into each night. That said, down often lacks the firmness necessary to provide optimal comfort for back sleepers.

“Soft materials that lack structure, such as down, may not provide adequate support throughout the night, especially if you change positions,” says Christina Heiser, content director of Saatva. Another drawback for down pillows is they are animal-sourced and often less hypoallergenic than synthetic options.

Memory Foam: Memory foam fill is one of the most sought-after options for back sleeper pillows due to its unparalleled support. This popular fill is called viscoelastic polyurethane foam and comes in a shredded form, like the Coop Original Pillow, or a molded form, like the UTTU Sandwich Pillow. Memory foam doesn’t require frequent fluffing, it holds its shape over time, and is dust mite resistant.

“Memory foam is great at contouring and molding to your body, which means it can be comfortable for your head and neck if you sleep on your back,” Heiser says. “If you’re a back sleeper who sleeps hot, look for a memory foam pillow with cooling materials, like graphite or cooling gel, since traditional memory foam holds body heat.”

A few noteworthy cons for memory foam are that, in solid form, it’s often quite bulky and heavy. It also tends to off-gas (release an odor) as you break it in, and unless it’s gel-infused like the Coop Home Goods The Eden pillow, memory foam often retains heat and offers little breathability.

Latex:  Latex pillows offer back sleepers a comparable support level as memory foam, making it a great option for those who deal with aches and pains in the morning. Like foam, latex doesn’t require fluffing, is durable, and is dust-mite resistant.

This fill is better for hot sleepers, though, as it has better airflow than memory foam and remains cooler against your skin at night. “Latex is buoyant, responsive, cooling, and excels at head and neck support, which is essential for back sleepers,” Heiser says.

We found that pillows with latex fill, like the Saatva Latex Pillow, are often more expensive than their memory foam counterparts.

“Memory foam and latex are great options because they offer good support and adapt to your shape,” Dasgupta says.

Loft Height

Loft height is one of the most important considerations when selecting the a pillow for back sleeping. “Back sleepers should look for a pillow that ranges from 4 to 6 inches in height and a medium-to-firm density,” Hoban says. This range maintains spinal alignment and provides head, neck, and shoulder support through the night.

Pillows with a loft height exceeding 6 inches leave the neck in an abnormal position while back sleeping and strain connective muscles, resulting in aches and pains in the morning. Loftier pillows affect airway alignment and may contribute to breathing issues and snoring. “In most cases, back sleepers need a medium-loft pillow to help fill in the gap between their neck and the mattress,” Heiser explains. 

With that said, some pillows allow you to tailor loft height with removable fill. Coop Home Goods The Eden has a starting loft of 8 inches, but it remains one of our top recommendations for back sleepers as it allows you to remove fill as needed to achieve unparalleled comfort and support for your body. 

Firmness

Firmness may seem like a matter of preference, but in reality, it’s a key player in ensuring your comfort at night and when you wake up in the morning. A plush, feathery-soft pillow may feel luxurious the moment you lay down to sleep, but its cloudlike fill may lead your neck to sink out of alignment throughout the night.

Dense, firm pillows may result in similar aches and pains, as extra-firm pillows are more difficult for back sleepers to adjust to their heads for customized support and alignment.

“A medium-firm to firm pillow is a good option for back sleepers as this will help provide stable neck support and proper head and spinal alignment during sleep,” Heiser says. “Avoid a too-soft pillow as a back sleeper as this won’t provide enough support and may cause neck pain. When sleeping on your back, your head should be in vertical alignment with your sternum.”

The Coop Original Pillow is a medium-density pillow and earned the top spot on our list because we were impressed by its ability to simultaneously deliver softness and support. 

Other Back Sleeper Pillows We Tested

The Company Store Cool Zzz Deluxe Pillow 

We found ourselves underwhelmed with The Company Store Cool Zzz Deluxe Pillow. It didn’t score above average in any of our testing categories, except durability, and we felt it was priced high. It lacked a luxurious appeal, it was unsuccessful at regulating our temperature, and its ultra-soft fill left our necks unsupported while back-sleeping. We did appreciate that this pillow is entirely machine washable, but we think there are better back sleeping pillow options to consider. 

The Marlow Pillow

We enjoyed The Marlow Pillow initially, but after six months of testing, we stopped reaching for it as our primary pillow. It was well made, pleasantly fluffy, and offered adjustable firmness for custom comfort. The cooling and temperature regulation is where it missed the mark, though, and we woke up sweaty several nights. The Marlow Pillow is a sound choice for a standard pillow, but we don’t recommend it for back sleepers who run hot at night. 

Your Questions, Answered

How many pillows should back sleepers use?

Although it may be tempting to stack cushions to create custom comfort, the professionals we spoke to all agree that one pillow is the magic number for back sleepers.

“A back sleeper should use one pillow under the head. This will provide proper head alignment during sleep,” explains Heiser. “If you’re a back sleeper with back pain, consider also using a pillow under your knees to help maintain the curve of your lower back and alleviate discomfort.”

How much do pillows for back sleepers cost?

Pillows for back sleepers range in price based on size, fill material, and special features such as cooling technology. Down, memory foam, and latex are traditionally more expensive than polyester or synthetic alternatives.

The Uttu Sandwich Pillow is an adjustable pillow, and it’s the most affordable option on our list starting just under $50. Made of latex, the Saatva Latex Pillow, is the priciest option for back sleepers, starting at $165. 

Who We Are

Maria Conti is a freelance writer for Better Homes & Gardens. For this article, she spent hours analyzing testing insights from our home testers and curating a back sleeper pillow recommendation guide based on the top-performing products. She also spoke to Dr. Raj Dasgupta, an ABIM Quadruple board-certified physician specializing in internal medicine, pulmonology, and critical care; Amy Hoban, chief creative officer at Parachute; and Christina Heiser, content director at Saatva, to gain professional insight about what type of pillow best serves back sleepers.

What is BHG Recommends?

Next to all of the products on this list, you may have noticed our BHG Recommends seal of approval. Products that earn the seal have been put through rigorous testing to make sure they’re worth a spot in your home. We buy most of the products we test ourselves, but occasionally we are provided samples by companies if buying isn’t an option. In these cases, we use the same testing criteria we use to test the purchased products.

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