Pillows for back and side sleepers: lower in the middle, higher at the edge
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- Cervical contour pillow with two edge heights. Best for: Back and side sleepers who want the right height in both positions. See options on Amazon
- Adjustable shredded latex or memory foam pillow. Best for: People who need to fine-tune height for both positions. See options on Amazon
- Medium-loft latex pillow. Best for: Slim-shouldered combination sleepers who want one steady height. See options on Amazon
- Under-knee bolster for back sleeping. Best for: Back sleepers with lower back stiffness. See options on Amazon
The two positions want different heights
On your back, your head only needs to be lifted a little. The Sleep Foundation suggests mid-loft pillows between 3 and 5 inches thick for back sleepers so the neck does not tilt too far forward or back. On your side, your shoulder raises your head much higher, and the Sleep Foundation says side sleepers generally benefit from the thicker profile of a high-loft pillow.
Cleveland Clinic gives a simple test for both: the right pillow keeps your neck level with the mattress. It also warns that sleeping with your chin pushed toward your chest can overstretch your neck, which is what a pillow that is too high does when you lie on your back.
Three designs that handle both
| Design | How it serves both positions | Trade-off |
|---|---|---|
| Cervical contour pillow | Head sits in a central dip on your back; you shift to the higher edge when on your side | Fixed heights; must suit your shoulder width |
| Adjustable shredded fill | Push fill toward the edges for side sleeping and away from the middle for back sleeping | Fill migrates; plump it often |
| Medium-loft latex or memory foam | One height at the top of the back range and the bottom of the side range | A compromise that fits slim-shouldered people best |
Cleveland Clinic says contour pillows work best for most people, describing how the neck rests on the lower side when you lie on your back and on the higher side when you are on your side. It also ranks latex as the best material for support and cooler sleep, with memory foam as the alternative for people with latex allergies.
Adjust for your body and bed
- Shoulder width. Broad shoulders push the side height up. If you are broad, a contour pillow with a taller high edge, or an adjustable pillow, usually works better than a single medium height.
- Body weight. The Sleep Foundation says sleepers in higher weight ranges may need more loft because they compress pillows more.
- Mattress. Cleveland Clinic says a firmer mattress needs a thicker pillow because your shoulder sinks less, while a memory foam topper or pillow-top needs a thinner one.
Support the rest of your body in each position
Switching positions works best when the lower body is supported too.
- On your back: Mayo Clinic suggests a pillow under your knees to relax the back muscles and keep the lower back's curve, and a small rolled towel under the waist if you need more support. See under-knee pillows.
- On your side: Mayo Clinic suggests drawing your legs up slightly with a pillow between them to align the spine, pelvis and hips. See side sleeper knee pillows.
- Face forward. Cleveland Clinic advises looking straight ahead when on your side, without tucking your chin.
If you also spend part of the night on your stomach, see pillows for side and stomach sleepers. For neck pain on your back, see this back sleeper guide.
How to tell it is working
Lie on your back: your forehead and chin should be roughly level and your throat should feel open, not squeezed. Roll to your side: your nose should line up with the middle of your chest. If one position passes and the other fails, a fixed medium pillow is probably not for you; try contour or adjustable instead.
What to look for when you buy
Cervical contour pillow with two edge heights
Best for: Back and side sleepers who want the right height in both positions
Cleveland Clinic says contour pillows work best for most people, with the neck on the lower side when you lie on your back and the higher side when you lie on your side.
Watch out: Heights are fixed. Pick a size that matches your shoulder width.
See options on AmazonAdjustable shredded latex or memory foam pillow
Best for: People who need to fine-tune height for both positions
You can remove fill until the middle fits your back and push fill toward the edge when you turn to your side.
Watch out: Fill shifts around in the night, so you may need to reshape it.
See options on AmazonMedium-loft latex pillow
Best for: Slim-shouldered combination sleepers who want one steady height
Cleveland Clinic calls latex generally the best material because it supports well and sleeps cooler than memory foam.
Watch out: Not for latex allergies, and broad-shouldered side sleepers may find it too low.
See options on AmazonUnder-knee bolster for back sleeping
Best for: Back sleepers with lower back stiffness
Mayo Clinic suggests a pillow under the knees when on your back to relax back muscles and maintain the lower back's curve.
Watch out: Move it out of the way when you turn to your side.
See options on AmazonQuestions people ask
- What pillow height is best for back and side sleepers?
- The Sleep Foundation suggests 3 to 5 inches for back sleepers and a higher loft for side sleepers. A contour or adjustable pillow can cover both.
- Is a contour pillow good for back and side sleepers?
- Cleveland Clinic says contour pillows work best for most people, with a lower side for back sleeping and a higher side for side sleeping.
- Should back sleepers put a pillow under their knees?
- Mayo Clinic suggests it, saying it may relax back muscles and help keep the lower back's natural curve.
- Is memory foam or latex better for combination sleepers?
- Both can work. Cleveland Clinic calls latex generally the best material and notes it sleeps cooler, with memory foam the choice for people allergic to latex.
Sources
- How to Shop for Pillows (www.sleepfoundation.org/best-pillows/how-to-shop-for-pillows), Sleep Foundation
- Is Your Pillow Giving You a Stiff Neck While You Sleep? (health.clevelandclinic.org), Cleveland Clinic
- Sleeping positions that reduce back pain (mayoclinic.org), Mayo Clinic
- Best Sleeping Positions for Pain (health.clevelandclinic.org), Cleveland Clinic
- Neck pain: Symptoms and causes (mayoclinic.org), Mayo Clinic