Best Pillows for Back Sleepers: Loft and Support

Quick verdict

Most back sleepers should pick a medium-firm, low-to-medium loft pillow. Choose contour foam if you want a shaped neck curve, or shredded fill if you want to adjust the height.

• Want a shaped neck curve at a modest price per pillow? Derila Ergo, a contoured memory foam pillow, is our top pick.
• Want to choose your height and like a bouncier feel? The Saatva Latex Pillow comes in two lofts.
• Want a very firm contour from a big brand? The TEMPUR-Neck Pillow comes in three profiles.
• Broad shoulders or a firm mattress? Lean toward a slightly higher loft.
• Small frame or a soft mattress? Lean lower.

Quick picks

Our top pick is Derila Ergo, a contoured memory foam pillow made for back and side sleepers. Here’s why it leads for most readers:

• A contoured shape for back sleepers. The maker says back sleepers rest the back of the neck on the front curve with the head toward the centre.
• A fair price per pillow. It’s $59.99 for one, or $99.98 for two.
• A 60-day return window with a machine-washable cooling cover.

Check the current Derila Ergo price and the return terms on the official site.

See Derila Ergo on the official site60-day money-back guarantee

• Saatva Latex Pillow: best for picking your loft, with free returns.
• TEMPUR-Neck Pillow: best for people who want an extra-firm contour in a set size.

What type of pillow should a back sleeper use?

A back sleeper pillow should keep your head level with your neck, not propped forward or tipped back. Too high pushes the chin toward the chest. Too flat lets the head drop back.

Loft: how high should it sit?

The right height for a pillow (its loft) for most back sleepers is low to medium. A smaller frame usually needs less height, while broader shoulders need a little more. A firmer mattress also tends to need a slightly higher pillow, because your body sinks in less.

Height does matter to comfort. In a small 2015 study of 21 adults without neck pain, a middle 10 cm foam pillow was rated most comfortable over 5 cm and 14 cm pillows. That study looked at side lying, so treat it as a general hint, not a back-sleeper rule.

Firmness: why medium-firm is the usual pick

Medium firmness is the usual pick for back sleepers because it holds its shape without feeling hard. A pillow that’s too soft flattens under your head by morning. One that’s too firm can push your head up like a block.

Quick tip: Picture a slim back sleeper on a soft mattress. They’d likely suit a low, medium-firm pillow. A broad-shouldered sleeper on a firm mattress would want a bit more height.

No pillow suits everyone, since fit depends on position, shoulder width and mattress firmness.

Pillow types for back sleepers compared

Memory foam, latex and down alternatives are all good options for back sleepers. First, here’s how our three picks line up.

Now the fill types. This table matches each type to body size, shoulder width and mattress, and says who should skip it.

Contour memory foam

A contour pillow suits back sleepers who want a ready-made neck curve. Memory foam is foam that softens with warmth and slowly molds to you. It’s a good fit if you mostly stay on your back or side.

Shredded adjustable memory foam

Shredded memory foam suits people who want to set their own height. You add or remove fill, like topping up a beanbag. It’s a strong choice if you’re between sizes.

Latex

Latex suits back sleepers who like a springy, steady feel. A 2020 survey of 332 Korean adults linked less neck fatigue to supportive materials like latex or memory foam. It’s a survey, so it shows a link, not proof.

Down and feather

Down is soft and squashy, so it often sinks too low for neck support. It can suit a very slim back sleeper on a soft mattress.

Buckwheat hulls

Buckwheat hulls give a firm, shapeable fill that you can adjust. They’re heavy and rustle when you move.

Cooling gel-infused foam

Cooling gel-infused foam suits hot sleepers. A breathable cover helps too. Hypoallergenic claims vary by maker, so check the label and whether the cover washes.

Is a contour or cervical pillow good for back sleepers?

A contour or cervical pillow is often a good fit for back sleepers. It has a lower dip for the head and a raised roll for the neck.

Compare shapes in our best contour pillow roundup.

Who it suits

A cervical pillow suits back and side sleepers who stay fairly still. Check the roll height against your neck and shoulder width before you buy. Give it one to two weeks before you judge it, since a new shape can feel odd at first.

Who should skip it

Skip a contour pillow if you sleep on your stomach or move a lot between positions. Also skip it if the neck roll feels too high even after a couple of weeks. An adjustable shredded pillow may suit you better.

Our pick: a contoured memory foam pillow with front support wings

Derila Ergo is a contoured memory foam pillow with front support wings, sold online by UAB Domestica. It’s our pick for back and side sleepers who want a shaped neck curve at a fair price.

What the maker says it is made to do

The maker says the contour is shaped to support the neck for back and side sleepers. The maker also says the cover and breathable foam help keep the pillow cool and dry, and that the materials are hypoallergenic. The maker hasn’t published a study of Derila Ergo itself.

It arrives vacuum-packed. Leave it 6-8 hours to expand. For back sleeping, place the back of your neck on the front curve with your head toward the centre, and keep it right side up.

Price, return terms and who should skip it

One pillow costs $59.99; two cost $99.98, about $50 per pillow. Prices were checked on the official site on November 4, 2026, and they change often. You have 60 days from receiving the order. Fill in the contact form, wait up to 3 business days for an RMA number and address, then ship with tracking. You pay to ship it back, shipping costs aren’t refunded, and the refund comes within 14 days of inspection.

Skip it if you want adjustable loft, sleep on your stomach, or are a very broad-shouldered side sleeper. It’s a comfort product, not a treatment. For more detail, read our ergo memory foam pillow review.

See today’s bundle prices and the return steps on the official site.

See Derila Ergo on the official site60-day money-back guarantee

Saatva Latex Pillow

A shredded natural latex pillow in two loft heights, with free return shipping. It suits back sleepers who want to pick their height.

Pros

• Standard or High Loft choice
• 45-night trial, free returns, no restocking fees

Cons

• $165 per pillow
• No contoured neck roll

TEMPUR-Neck Pillow

An extra-firm contoured foam pillow in small, medium and large profiles. It suits people who like a very firm shape.

Pros

• Three sizes to match your frame
• 5-year limited warranty against defects

Cons

• $114 for the medium single
• No sleep trial for pillows

Can a bad pillow cause neck pain, and what helps?

A pillow that’s too high, too flat or too soft can leave your neck stiff in the morning. The right fit can make sleep more comfortable.

How to avoid a sore neck sleeping on your back

A few checks help back sleepers stay comfortable:

• Your chin sits level, not tucked or tipped up.
• There’s no gap under your neck.
• Your shoulders rest on the mattress, not the pillow.
• A small pillow under your knees eases your lower back.

Our guide on how to properly sleep on your back walks through it step by step.

What about back sleepers who already have neck pain?

Back sleepers with neck pain often find a medium loft and a contour shape most comfortable. A pillow won’t fix pain, though. A 2025 review of five small studies found only limited evidence for pillows as an add-on for chronic neck pain, with no type clearly better.

See a doctor first if pain lasts more than a week or two, spreads into an arm, or comes with numbness, tingling, weakness, headaches, or follows an injury. MedlinePlus lists when to contact a doctor about neck pain.

Do body pillows help back sleepers?

A body pillow mostly helps side sleepers. Back sleepers usually do better with a small pillow under the knees.

If you want to switch to your side, a body pillow can make that comfortable. If a doctor says your snoring is worse on your back, side sleeping can help some people, and a pillow can make side sleeping comfortable. Loud snoring with gasping or pauses in breathing needs a doctor first; the NHLBI explains sleep apnea signs to watch for.

Never put any pillow in a baby’s sleep space. Safe to Sleep guidance says to keep a baby’s sleep area bare.

Fit checks and pillow care

A quick fit check at home tells you if your pillow suits back sleeping.

Are you really a back sleeper?

You’re a back sleeper if you wake on your back most mornings. Many people drift to their side, so a contour pillow that also suits side sleeping is a safe bet.

How to check your pillow fit

Lie on your back and ask someone to snap a photo from the side. Your ear should line up over your shoulder, and your chin should be level.

Cleaning and replacing

Follow the care label and use a washable protector. Air foam pillows instead of soaking them. Replace a pillow once it stays flat or lumpy. A hypoallergenic cover cuts down some irritants but not all, so wash covers regularly.

How this fits into choosing a pillow

Picking a back-sleeper pillow is one part of finding neck comfort that suits you. Our healthy sleep pillows guide covers every sleeping position, firmness and care. If you’re leaning toward a shaped design, our contour roundup and Derila Ergo review go deeper on fit.

Which pillow should most back sleepers buy?

Derila Ergo is the best pick for most back sleepers who want a contoured shape. It offers a neck curve the maker designed for back and side sleeping, a washable cooling cover, a fair price per pillow and a 60-day return window.

Prefer to choose your loft and get free returns? The Saatva Latex Pillow is the one. Want extra firm? Look at the TEMPUR-Neck.

Check the current Derila Ergo bundles and return terms on the official site.

See Derila Ergo on the official site60-day money-back guarantee