I Love Pillow/Silk and Snow
When you’re spending seven to nine hours in bed every night, it’s incredibly important to ensure you’re supporting your body in a way that avoids any aches or pains in the morning. Though there’s no one best pillow for back pain that will solve all of your discomforts, there are pillows designed to support you based on your sleeping positions and your body composition to give you your best sleep yet.
“The main goal of pillows is to keep your spine supported during sleep and minimize undue stress on the joints of the neck and back,” explains Saad Chaudhary, MD, a board-certified orthopedic surgeon specializing in minimally invasive spine surgery.
So, how do you pick out the best pillow for back pain that works for you? We asked the experts for their tips.
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How to choose the best pillow for your pain.
When choosing what kind of pillow to purchase for the best support, be sure to consider your sleep positioning. “In general, the head, neck, and shoulders should be aligned while one sleeps,” says Rahul Shah, MD, board-certified orthopedic spine and neck surgeon.
Many people will move around in their sleep and change positions throughout the night. Depending on your positioning, using a pillow between your knees or a pillow with a cut out for the head to better support your neck may be helpful, Dr. Shah says. “By using a pillow between the legs, the hips and lower pelvis may be placed in a more comfortable position leading to less irritation of the low back and muscles and helping to improve sleep,” he says.
For side sleepers
dr Shah suggests a firmer pillow for side sleepers. “If you are a side sleeper, a fuller pillow will help make up for the gap between your bed and your upper back and shoulders,” he says. “This helps to keep your neck aligned and avoid any straining.” Additionally, a body pillow or larger pillow can be useful for side sleepers to keep the spine, lower back, neck, and head in a neutral, supportive position, Dr. Chaudhary says.
For stomach sleepers
Neck pain tends to be a common complaint for stomach sleepers, Dr. Shah says. He recommends focusing on finding a pillow for neck pain and support when sleeping on your stomach. This is a personal preference, but a flatter, firmer pillow is likely the most effective, he says.
For back sleepers
A pillow under your knees to allow them to bend slightly is ideal for back sleepers, Dr. Shah says. You can determine the correct size by testing out the pillow so your knees bend just slightly when lying flat on your back, Dr. Chaudhary explains.
Additionally, a cutout neck pillow may also be a good choice for back sleepers. “Proper neck support is critical for back sleeping. A pillow should adequately support the shoulders and neck without causing excessive bending forward or upwards of the head and neck,” Dr. Chaudhary adds.
Back sleepers should also aim for a firmer pillow to best support their neck. “Back and stomach sleepers should search for flatter pillows that help to keep your neck’s natural curve,” Dr. Shah says.
When you should see a doctor about back pain
Though some back pain can be managed or treated at home, there comes a time when your pain should be addressed with your doctor. dr Shah says you should seek medical attention in these scenarios.
- You’re experiencing night sweats on the regular.
- You have fevers along with your pain.
- Your back is swollen or red.
- You have a sudden, unexplained weight loss.
- Your back pain has not improved after seven days of home treatment.
- Your pain is constant or intense, specifically when lying down.
- You have weakness, numbness, or tingling in one or both legs.
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