How to Choose a Pillow for Back Sleepers

Quick answer

Back sleepers generally need a medium loft (about 7 to 10 cm) with gentle neck support. Too high a pillow pushes the chin to the chest; too low lets the head tilt back.

By Sleepwit Sleep Team · Updated 2026-10-31 · 1 min read · Part of the Pillows guide · Supports How to Choose a Premium Pillow

Key points

Height. Aim for a range and adjust; softer mattresses reduce the height you need.
Shape. A gentle neck roll or contour can help some people.
Fill. Latex or memory foam hold shape; adjustable fill lets you tune.

Height

Aim for a range and adjust; softer mattresses reduce the height you need.

Shape

A gentle neck roll or contour can help some people.

Fill

Latex or memory foam hold shape; adjustable fill lets you tune.

Frequently asked questions

Do I need a cervical pillow?

Only if you find the shape comfortable.

How do I test it?

Lie on your back; your face should be level, not tilted.

Sources

Gordon SJ, Grimmer-Somers KA, Trott PH. Pillow use: the behaviour of cervical pain, sleep quality and pillow comfort in side sleepers. Man Ther 2009;14(6):671–678. PubMed

Links go to PubMed searches for the paper title or to the official guideline or regulator page. Standards and regulations are revised, so check the current edition before relying on them. Mattress and pillow research is limited; treat findings as a starting point.

Reviewed by Dr. Nimmy Rajkumar (MBBS, MD)2026-10-31 · Our experts and review process

Keep reading

Guide

Pillows: Height, Fill and Neck Comfort Guide

How to pick a pillow by sleeping position, shoulder width and mattress, with notes on adjustable, memory foam and latex pillows.

How to Choose a Premium Pillow

What makes a pillow premium: fill quality, adjustable height, shape, cover and care.

How to Find the Right Pillow Height

A simple method to find your ideal pillow height based on sleeping position, shoulder width and mattress softness.

What Is a Cervical Pillow and How Does It Work?

Cervical (contour) pillows explained: shape, who tries them, what the evidence says and cautions.

Mattress for Back Sleepers: Support and Comfort Tips

Back sleepers usually like medium to medium-firm support. Learn what materials and pillow heights work.

This article is general information, not medical advice. If you have persistent pain or sleep problems, please speak to a doctor.