Choosing the Right Pillow for a Bad Back

Hannah Shore, our Head of Sleep Science, shares expert advice based on years of research in biomechanics and sleep health to help you choose the right pillow for your bad back. You’ll learn how to choose a pillow that supports your spine, eases discomfort, and helps you wake up feeling more refreshed.

Your pillow does more than support your head, it plays a key role in keeping your spine aligned while you sleep. If your pillow is the wrong depth or doesn’t provide the correct amount of support, it can throw your posture off and contribute to your back pain.

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Can a pillow cause back pain?

Yes, an unsupportive pillow can absolutely contribute to back, neck, and shoulder pain.

While mattresses often get the spotlight, a poor pillow can undo the benefits of even the best mattress by throwing off your spinal alignment, especially from your neck down to your mid-back.

When you sleep, your goal should be to maintain a neutral sleep posture. That means your spine should stay naturally aligned from your neck to your hips, helping to relieve pressure and reduce strain while your body rests and recovers.

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What to look for in a pillow for a bad back

Choosing the right pillow can make a big difference to your spinal alignment and help reduce discomfort in your back, neck, and shoulders. A well-chosen pillow supports the natural curve of your neck and works with your mattress to keep your spine in a neutral position throughout the night.

Here’s what to consider:

1. Match pillow depth to your sleeping position

The right pillow depth (also called height or ‘loft’) depends on how you sleep:

• Back and stomach sleepers typically need a slimmer pillow to prevent the neck from tilting unnaturally.
  
• Side sleepers benefit from a deeper pillow that fills the space between the head and shoulder, helping to maintain alignment and avoid neck strain.

The goal is to keep your neck in line with your spine, with no awkward angles or tilts.

2. Check pillow quality and support

We often think of mattresses as long-term sleep investments, but your pillow deserves the same attention. After all, you spend a third of your life resting your head on it.

A good pillow should:

• Maintain its shape and support throughout the night
• Offer consistent cushioning without excessive flattening
• Help reduce pressure on your neck and shoulders

Here are some signs that your pillow might be letting you down and impacting your back health:

• You need multiple pillows to get comfortable
• You flip or adjust it often during the night
• You wake up with stiffness in your neck, shoulders, or upper back

If this sounds familiar to you, it’s time to reconsider your pillow choice.

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Regularly replace your pillow

Even high-quality pillows lose their shape and support over time. As a general rule, I recommend replacing your pillow every two years to ensure it continues to support your posture and promote healthy sleep.

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A well-chosen pillow doesn’t just support your neck; it supports your whole sleep posture, helping to reduce tension and improve how your back feels when you wake up. 

Investing in a quality pillow that suits your unique sleep style can be one of the simplest ways to upgrade both your comfort and your long-term spinal health.

Explore our full pillow range and find the one that’s made for your sleep.