Do you feel pain in your back? Does the pain crawl down your legs? Does it worsen when you bend, lift something, or sneeze?
If you answered Yes to all of these questions, you could very well be suffering from back pain. Back pain can be felt whether standing up, sitting down, or lying down. This may be due to injury, muscle strain, or even bad posture.
If you are already suffering from insomnia due to pain in your back, maybe it’s time to change your pillow. Here are our top five pillows to alleviate your back pain.
Product Review: Best Pillows for Back Pain
1 ComfiLife Orthopedic Knee Pillow
This orthopedic knee pillow is ideal for side sleepers to provide support between the legs or knees in order to maintain alignment of the spine. With proper alignment, the pain in your back can be eased.
The ComfiLife Orthopedic Knee Pillow is made from 100% memory foam, providing you with good support to maintain proper spinal alignment. It also features a breathable, machine-washable cover, so you don’t have to worry about waking up and worsening your back pain from sudden movements due to itchy pillow covers!
2 AngQi Pregnancy Pillow
Pregnant women are prone to back pain, so if you are pregnant, do not be afraid to get a maternity or pregnancy pillow if you want to relieve the pain in your back. Since this is a body pillow, it can support both back and side sleepers who suffer from back pains. However, if you are trying to relieve back pain, it would be best to use this when sleeping on your side.
3 Meeracula Premium Adjustable Loft
If you need a pillow to relieve back pain but are concerned because you toss and turn in your sleep, then this might be the pillow for you! Its adjustable loft can be used on your head or stomach, and can even be used by side sleepers. Meeracula’s pillow features shredded Centipur-US Certified memory foam, which is highly malleable and is very soft.
Because of these qualities, you can be sure to target the pressure points of your back pain while reaping the benefits of a soft and huggable pillow. You also do not have to worry about the stuffing coming out because Meeracula uses high-quality stitches and industrial-level zippers, making the pillow durable.
4 CompuClever Memory Foam Bolster Pillow
This half-moon pillow can be used for back support when sitting down or as a neck support, a knee support, or a leg-spacer when lying down. Thus, it can support almost all types of sleepers suffering from back pain. When the strain on your back is too much, you can distribute your weight using this bolster pillow on your leg. This pillow is made entirely from memory foam, so it can target the pressure points on your back to decrease your back pain. The outermost cover is made of soft velvet and features an anti-slip part on its flat side, creating great traction when using it as a knee elevator – lessening the pain on your back. As a leg spacer, back pain sufferers can benefit from its strap with lock, ensuring good spinal alignment and bearable back pain when sleeping on your side.
5 Snuggle-Pedic Ultra-Luxury Bamboo Full Body Pillow
This 54-inch body pillow can be used on your head or as a side-sleeping pillow for in between your knees. These are the two positions recommended for relieving back pain. This body pillow is stuffed with interlocking memory foam, which can be taken out to adjust the fill. Because it is malleable, you can be assured that it gives you the best possible support for your back. Also, it features a Kool-FlowTM pillowcase, which is a micro-vented bamboo cover that is breathable, cooling, and hypoallergenic.
And the winner is … Meeracula’s Premium Adjustable Loft Pillow. First, since it is shaped like a regular pillow, you can actually buy other pillowcases for it. Next, it supports all sleeping positions, and it does not restrict you to only sleeping on your side or on your back.
Also, Meeracula’s shredded memory foam fill makes the pillow soft yet supportive. It is also more breathable than a block-shaped memory foam like ComfiLife’s Orthopedic Knee Pillow or CompuClever’s Memory Foam Bolster Pillow. The pillowcase also compensates for the heat-retaining properties of memory foam, so air circulation at night can still be good. The cover is also breathable and hypoallergenic, so you don’t have to worry about suddenly waking up, twisting and misaligning your spine, and ultimately worsening your back pain.
What is back pain?
Back pain is felt on your upper back, lower back, and even crawls down your leg. You might feel the pain because of skeletal or muscular reasons. It might also be related to various kinds of conditions such as sciatica, herniated disc, or degenerative muscle diseases.
Pain in the back is usually caused by strenuous activities such as lifting heavy objects or accidents such as slipping and falling. It may also be due to strained ligaments or muscles, damaged discs, or fractures.
Why choose a pillow that targets your back?
You normally don’t feel the shooting pain in your back when reclined in a well-supported position. When you sleep on your back, the buttocks create a gap in the small region of your back, where the shooting pain might be.
What many people fail to consider when sleeping is gravity – the force that strains your body depending on how you sleep. Because there is a gap, you might want to consider filling it with a pillow to support your weight and relieve back pain. Conversely, you could also distribute your weight elsewhere with an ergonomic pillow. With proper support, you do not have to worry about making your back pain worse.
What can back pain lead to? In some cases, simple back pain may lead to degenerative spinal conditions or ankylosing spondylitis or stiffness of the lower back. Do not leave back pain unchecked. Prevent possible complications by using a proper pillow.
How to pick a pillow for back pain?
Consider your sleeping position
When buying a pillow for your back, you might want to consider its shape. Ask yourself if it supports the way you sleep.
When sleeping on your back, some gaps that you need to support are around your neck, on your lower back, and under your knees. Therefore, back sleepers can benefit from pillows that contour at the neck, low lumbar pillows, and half-moon bolster pillows under the knees.
Some people focus on getting an ergonomic neck pillow and simply put a rolled-up towel under their knees. The benefit of supporting the natural curve under your knees is that it keeps the natural alignment of your lower back and spine. As such, the weight that is supposedly on your lower back is distributed to the pillow under your knees.
If you are a side sleeper, you can also benefit from neck contour pillows and another pillow for your knees. You can choose from different shapes such as the leg wedge pillow, a half-moon bolster pillow, a body pillow, or even a regular pillow. Similar to the function of a pillow under the knees for back sleepers, the additional leg pillows here are meant to align your lower back and spine.
Leg wedge pillows are naturally shaped to fit between your knees, so you might appreciate them if you do not want a huge gap between your legs. Bolster pillows might have a stiff half-moon shape, so if you are not used to sleeping with something between your knees, you might want to avoid this.
Body pillows and regular pillows simulate hugging, which might give you an additional benefit of oxytocin while you are catching your forty winks. If you toss and turn while you sleep, it might be best to get the body pillow, the regular pillow, or a leg wedge pillow with a strap.
Some encourage sleeping in the fetal position if you have back pain, particularly if you are suffering from a herniated disc. Drawing your knees closer to your chest might help in opening the space between your vertebrae – helping ease the pain from your protruding disc. A very soft pillow – a regular one or a body pillow – might help you feel comfortable in this position.
Some people can only catch their forty winks when they sleep on their stomach. This is not advised if you have back pain since the gravitational force can be particularly harsh on your neck and lower back. Nonetheless, if this is the only position you are comfortable sleeping in, you can get a breathable contoured neck pillow for your head and a low-fill stomach pillow for your abdominal region.
Some experts also advise sleeping without a pillow for your head and only for your stomach. Still, if you can avoid this position, train yourself to sleep on your back or on your side with specialty pillows.
Consider the material
Memory foam is made of a viscoelastic material, which contours when heat is applied to it. It is hypoallergenic, but not as breathable as other materials. Some manufacturers couple a memory foam pillow with organic bamboo pillowcase so that it can circulate air. Other manufacturers use shredded memory foam to make a pillow more breathable and malleable. If you toss and turn in your sleep, it might be best to have a memory foam neck pillow, body pillow, or leg pillow.
Meeracula’s Premium Adjustable Loft Pillow is good option if you suffer from back pain. It is particularly good for back sleepers and side sleepers – two positions that can help relieve back pain. If you are a back sleeper, its shape can help distribute the gravity on your torso elsewhere; if you are a side sleeper, it aligns your spine and alleviates the strain on your back.
Its use of shredded memory foam is great in terms of support, softness, contouring properties, and breathability. All these contribute to ensuring you have proper support all through the night, so you do not strain your back. In addition, the pillow comes with a breathable and hypoallergenic pillow cover with great air circulation, so you can sleep better at night.