Pillow for Lower Back Discomfort when Sleeping on the Side

If you're a side sleeper struggling with lower back pain, finding the right pillow is crucial for getting a good night's sleep and waking up without discomfort. The ideal pillow will provide proper support to keep your spine aligned, reducing strain on your lower back. 

In this in-depth guide, we'll explore the key factors to consider when choosing a pillow for side sleeping with lower back pain and recommend some of the best options available.

Why Does Your Pillow Matter for Lower Back Pain?

When you sleep on your side, there is a gap between your neck and the mattress. If this space is not properly supported, your head and neck will sink down, causing your spine to curve and strain your lower back muscles. Over time, this misalignment can lead to chronic pain and stiffness. A supportive pillow fills that gap and promotes a neutral spine position, allowing your back muscles to relax and recover while you sleep.

In addition to spinal alignment, the right pillow can also relieve pressure points in your neck, shoulders, and hips. Side sleepers often experience soreness in these areas because their body weight is concentrated there. A pillow with the right level of cushioning can distribute that pressure more evenly for greater comfort.

Factors to Consider When Choosing a Pillow

To find the best pillow for side sleeping with lower back pain, keep these key characteristics in mind:

Loft: Loft refers to the height or thickness of the pillow. Side sleepers typically need a higher loft pillow to fill the space between their head and the mattress and keep their neck aligned with their spine. Look for a pillow with a loft of at least 4 inches.

Firmness: The ideal firmness level for side sleepers is medium-firm to firm. This provides enough support to prevent your head from sinking too far down into the pillow, while still having some cushioning for comfort. Avoid pillows that are too soft, as they will not maintain spinal alignment.

Material: Pillows are available in a variety of materials, each with different benefits. Memory foam and latex pillows are popular choices for side sleepers with back pain because they conform closely to the shape of your head and neck, providing targeted support. Other options include down, down alternative, and polyester fill.

Cooling properties: If you tend to sleep hot, look for a pillow with cooling features like gel infusions, copper, or phase change material. These help to dissipate heat and keep you comfortable throughout the night.

Adjustability: Some pillows allow you to add or remove filling to customize the loft to your exact needs. This is a great option if you want to be able to fine-tune the level of support.

Best Pillow Types for Side Sleepers with Lower Back Pain

1. Contour Memory Foam Pillows

Contour memory foam pillows are designed to support the natural curves of your neck and shoulders, helping maintain cervical alignment and reducing discomfort. These pillows conform to your body, offering pressure relief. For side sleepers, a higher loft contour pillow provides optimal support.

2. Latex Pillows 

Latex pillows offer support similar to memory foam but with a more responsive feel and natural cooling properties. Dunlop latex is firmer, while Talalay latex is softer—both options help align the neck and shoulders for improved comfort.

3. Adjustable Pillows 

Adjustable pillows allow you to customize the loft and firmness by adding or removing fill. This flexibility helps keep your neck and shoulders aligned, reducing strain and discomfort for side sleepers.

4. Body Pillows 

Body pillows can enhance support by aligning the spine and relieving pressure from the shoulders. Placing a body pillow between your knees helps maintain proper alignment, especially when using memory foam or latex options.

Best Pillow Positions for Side Sleepers

How you position your pillow is just as important as the type of pillow you use. Here are some tips for optimal pillow placement when side sleeping to reduce lower back pain:

  • Place your head pillow so that it fills the gap between your neck and the mattress, supporting your head at a neutral angle. Avoid tilting your head too far up or down.
  • Hug a body pillow or place a thinner pillow under your top arm to support your shoulder and prevent it from rounding forward.
  • Put a pillow between your knees and thighs to maintain hip alignment. The pillow should be thick enough to keep your top hip from drooping down.
  • If you have a small gap between your waist and the mattress, consider tucking a small pillow there for additional support.

Experiment with these pillow positions until you find an arrangement that feels most comfortable and supportive for your body.

How to Choose a Pillow Based on Body Size

Your body size and weight affect how much support you need from a pillow. Here are some general guidelines:

  • Petite (under 5'3"): Look for a low to medium loft pillow, around 3-4 inches thick. Petite individuals have a smaller gap between their head and the mattress, so a lower pillow works best.
  • Average (5'3" to 5'8"): A medium to high loft pillow between 4-5 inches thick is usually most comfortable for average-sized people.
  • Tall (over 5'8") or Large: Opt for a higher loft pillow at least 5 inches thick to adequately fill the space between your neck and the bed. Heavier individuals may need an even thicker pillow for proper support.

Of course, personal preferences also play a role. If you have a heavier head, you may prefer a firmer, more supportive pillow even if you have a smaller frame. The key is to find a pillow that keeps your neck and spine aligned when lying on your side.

Tips for Sleeping with Lower Back Pain

In addition to using the right pillow, there are a few other things side sleepers with lower back pain can do to improve their sleep:

  • Use a supportive mattress that maintains spinal alignment, such as a medium-firm to firm mattress.
  • Place a pillow between your knees to prevent your upper leg from pulling your spine out of alignment.
  • Avoid twisting your spine or curling up into a fetal position, which can strain your back muscles. Try to keep your shoulders, hips and knees in line.
  • Stretch or do some light yoga before bed to loosen tight muscles and relieve tension.
  • Apply heat or ice to sore areas before sleep to reduce pain and inflammation.

By combining a supportive pillow with these sleep tips, side sleepers with lower back pain can finally get the restful, restorative sleep they need to wake up feeling refreshed and pain-free. Remember, everyone's body is different, so it may take some trial and error to find the pillow that works best for you. Don't hesitate to try out a few options until you discover your perfect fit.

Frequently Asked Questions

  1. What type of pillow is best for side sleepers with lower back pain?
    A: The best pillows for side sleepers with lower back pain have a high loft (at least 4 inches), medium-firm to firm feel, and are made from contouring materials like memory foam or latex. Contour pillows, adjustable pillows, and body pillows can all be good options.
  2. How does a pillow affect lower back pain?
    A: A pillow that is too low or too soft can cause your head and neck to sink down, misaligning your spine and straining the muscles in your lower back. A supportive pillow promotes proper spinal alignment and relieves pressure points for pain-free sleep.
  3. Can the wrong pillow make lower back pain worse?
    A: Yes, using a pillow that doesn't provide enough support or is the incorrect shape/size for your needs can exacerbate existing back pain and even lead to new aches. It's important to choose a pillow designed for your sleeping position and firmness preferences.
  4. What are the best materials for pillows for lower back pain?
    A: Memory foam and latex are often recommended for sleepers with back pain because they conform closely to the shape of your head and neck, providing targeted support and pressure relief. High-quality polyester and down alternative fills can also work well.
  5. How often should I replace my pillow?
    A: In general, pillows should be replaced every 1-2 years. However, if you notice your pillow becoming lumpy, flat, or unsupportive, it's time for a new one. Pillows collect dust mites, dead skin cells, and other allergens over time, so regular replacement is important for hygiene as well.
Back to blog