10 Best Pillows for Upper Back Pain
Waking up with knots between your shoulder blades? I know the feeling. After too many sleepless nights and mornings filled with stiffness, I spent months testing pillows designed for upper back pain.
While the Nest Bedding Easy Breather worked best for my body type and sleep style, I discovered several quality options that might be perfect for you. This guide breaks down the best pillows for upper back pain without the fluff.
Whether you sleep on your side with broad shoulders or on your back needing gentle support, these pillows tackle the real causes of upper back pain while helping you sleep better.
Disclosure: This article contains affiliate links.
Understanding the Connection Between Upper Back Pain and Sleep
Poor sleep posture, inadequate support, and muscle tension can all contribute to chronic upper back pain. The right high-quality pillow can help align your spine, take pressure off sore spots, and support your body to ease pain and help with tightness.
Here are the best pillows that can help the upper body and ensure a comfortable sleep experience:
The Best Pillows for Upper Back Pain
1. Nest Bedding Easy Breather Pillow
The Nest Bedding Easy Breather Pillow is an excellent adjustable option that accommodates different sleep positions. Its shredded memory foam fill can be easily modified to get your support level just right.
Key features:
- Adjustable shredded memory foam fill
- Tencel blended cover for moisture-wicking and cooling
- Side zipper for easy access to the fill
The customizable nature of the Easy Breather pillow is excellent for those whose upper back pain needs different support levels over time.
The shredded memory foam allows better airflow than solid foam, helping regulate temperature throughout the night while the Tencel blend adds cooling properties to help keep hot sleepers comfortable all night long. Shop Nest Bedding here.
2. Tempur-Pedic TEMPUR-Neck Pillow
The Tempur-Pedic TEMPUR-Neck Pillow is simply amazing for those suffering from upper back pain. Its ergonomic design follows the natural curve of your neck and shoulders, providing excellent support and promoting proper spinal alignment.
Key features:
- Made with pressure-relieving TEMPUR material
- Available in three sizes to accommodate different body types
- Helps maintain proper sleeping posture
While it may take some time to adjust to its unique shape, many users report significant pain relief and improved sleep quality after using this pillow consistently. The TEMPUR material adapts to your body heat and weight, creating a personalized sleeping surface that cradles your head and neck throughout the night. Find it on Amazon here.
3. Coop Home Goods Eden Cool+ Adjustable Pillow
The Coop Home Goods Eden Cool+ Adjustable Pillow is a great option for those that sleep hot and are side sleepers (which is many of us). Its adjustable fill allows you to customize the pillow’s loft and firmness to your liking.
Key features:
- Adjustable memory foam and microfiber fill
- Cooling gel-infused memory foam for temperature regulation
- Hypoallergenic and dust mite resistant
The ability to adjust the pillow’s height and density makes it an excellent choice for those whose upper back pain may vary from night to night. You can easily add or remove fill to find your perfect level of support.
The cooling gel-infused memory foam helps regulate temperature, ensuring you stay comfortable throughout the night. Find it on Amazon here.
4. Purple Harmony Pillow
The Purple Harmony Pillow combines the company’s innovative Grid technology with responsive Talalay latex to create a supportive and comfortable sleeping surface. This pillow is designed to maintain its shape while cradling your head and neck.
Key features:
- Purple Grid Hex technology for adaptive support
- Talalay latex core for responsiveness and durability
- Moisture-wicking breeze mesh cover for cooling comfort
The unique combination of materials in this pillow provides excellent support for the upper back and neck, helping in reducing pain and discomfort. The Purple Grid Hex technology adapts to your movements throughout the night, while the Talalay latex core offers responsive support that bounces back quickly.
The moisture-wicking cover also helps keep you cool and dry, even on warm nights.
5. Mediflow Water Pillow
The Mediflow Water Pillow offers a unique approach to upper back pain relief. By using water as its primary filling, this pillow provides responsive support that adapts to your movements throughout the night.
Key features:
- Adjustable water fill for customized firmness
- Thermal insulator to prevent heat transfer
- Clinically proven to reduce neck pain and improve sleep quality
The water-based design of this pillow confirms consistent support, which can be particularly useful for people who have chronic upper back pain. You can easily adjust the water level to find your ideal firmness, and the thermal insulator prevents the water from absorbing your body heat.
6. Avocado Green Pillow
For those seeking an eco-friendly option to help with upper back pain, the Avocado Green Pillow is an excellent choice. Made with organic latex and kapok fibers, this pillow offers a balance of support and comfort while being environmentally conscious.
Key features:
- Adjustable fill for customized support
- GOLS organic certified latex and GOTS organic certified kapok
- Handmade in the USA with non-toxic materials
The combination of latex and kapok fibers provides a responsive yet soft surface that can help reduce upper back pain while promoting proper spinal alignment. The organic materials are naturally hypoallergenic and resistant to dust mites, making this pillow an excellent choice for people who have allergies or sensitivities.
The adjustable fill allows you to customize the pillow’s loft and firmness to your liking.
7. SpineAlign Pillow
Designed by a chiropractor, the SpineAlign Pillow is specifically created to promote proper spinal alignment and reduce back pain. Its unique shape caters to both side and back sleepers.
Key features:
- Dual-sided design for side and back sleepers
- Adjustable fill in three chambers for customized support
- CertiPUR-US certified foam for safety and quality
The SpineAlign Pillow’s focus on spinal health makes it a top contender for those dealing with persistent upper back pain. The three adjustable chambers allow you to customize the support for your head, neck, and shoulders independently. This level of customization can be particularly useful for people who have specific pain points or alignment issues. Find it on Amazon here.
8. Layla Kapok Pillow
The Layla Kapok Pillow combines memory foam and kapok fibers to create a supportive yet plush sleeping surface. This pillow is designed to be both cooling and responsive to your movements.
Key features:
- Adjustable fill for customized support
- CuTEC copper-infused cover for cooling and hygiene
- Soft and airy kapok fibers mixed with memory foam
The unique blend of materials in this pillow provides excellent support for the upper back while offering a luxurious feel. The copper-infused cover helps with temperature regulation and has antimicrobial properties, keeping your pillow fresh and clean.
The combination of kapok fibers and memory foam creates a responsive surface that adapts to your movements throughout the night. Find it on Amazon here.
9. Therapeutica Sleeping Pillow
The Therapeutica Sleeping Pillow is an orthopedic pillow designed to maintain proper sleeping posture. Its unique shape includes a center cavity for back sleeping and wedge extensions for side sleeping.
Key features:
- Available in five sizes based on body measurements
- Non-allergenic foam construction
- Designed to maintain its shape over time
While it may look unconventional, this pillow’s design can be highly effective in alleviating upper back pain by promoting optimal spinal alignment. The center cavity supports your head and neck when sleeping on your back, while the wedge extensions provide proper support for side sleeping.
The non-allergenic foam construction makes it a good choice for people who have sensitivities or allergies. Find it on Amazon here.
10. Hullo Buckwheat Pillow
For those open to choice pillow materials, the Hullo Buckwheat Pillow offers a unique solution. Filled with buckwheat hulls, this pillow molds to your head and neck, providing customized support.
Key features:
- Adjustable fill amount for personalized comfort
- Breathable organic cotton twill case
- Malleable shape for various sleep positions
The ability of buckwheat hulls to shift and conform to your body can provide excellent support for the upper back and neck, helping reducing pain and discomfort. The breathable cotton case allows for good airflow, helping to regulate temperature throughout the night.
You can easily adjust the amount of buckwheat hulls to find your perfect level of support and comfort.
Choosing the Right Pillow for Your Needs
When selecting a pillow to reduce upper back pain, consider these key factors:
Sleep position
Different sleep positions need different levels of support. Side sleepers typically need a higher loft pillow to keep their spine aligned, while back sleepers may prefer a medium loft. Stomach sleepers often benefit from a thinner pillow to prevent neck strain.
Body type
Your height, weight, and shoulder width can affect which pillow works best for you. Larger people may need firmer pillows with higher lofts, while smaller people might find softer, lower-profile pillows more comfortable.
Pillow material
Memory foam, latex, down, and choice materials each have unique properties. Memory foam conforms to your shape but may keep heat, while latex offers bounce and breathability.
Down is soft and moldable but may not provide enough support for some.
Adjustability
Pillows with removable fill allow for customization, which can be particularly helpful if your pain levels or sleep preferences change over time.
Temperature regulation
If you sleep hot, look for pillows with cooling properties such as gel-infused memory foam or breathable natural materials like bamboo or kapok fibers.
Remember that finding the right pillow may involve some trial and error. Many companies offer sleep trials, allowing you to test the pillow before committing to it long-term.
Don’t be discouraged if the first pillow you try isn’t perfect – it may take some experimentation to find the ideal match for your needs.
Complementary Strategies for Upper Back Pain Relief
While a supportive pillow is crucial, combining it with other strategies can enhance your pain relief efforts:
Maintain good posture during the day
Be mindful of your posture while sitting, standing, and walking. Engage your core muscles and keep your shoulders back to reduce strain on your upper back.
If you work at a desk, ensure your workspace is ergonomically set up to promote good posture throughout the day.
Practice regular stretching and strengthening exercises
Incorporate exercises that target your upper back, neck, and shoulders into your daily routine. Yoga and Pilates can be particularly useful for improving posture and reducing pain. Simple exercises like shoulder blade squeezes, chin tucks, and gentle neck rotations can help reduce tension and strengthen the muscles supporting your upper back.
Use heat or cold therapy before bed
Applying heat can help relax tense muscles, while cold therapy can reduce inflammation. Experiment with both to see which provides more relief for your specific condition.
A warm shower or bath before bed can also help relax your muscles and prepare your body for sleep.
Invest in a supportive mattress
A good pillow can only do so much if your mattress isn’t providing adequate support. Consider upgrading to a mattress that aligns with your body type and sleep preferences.
Look for options that offer good support for your spine and pressure relief for your shoulders and hips.
Consider using a body pillow for extra support
A body pillow can help maintain proper alignment, especially for side sleepers. It can reduce pressure on your upper back and shoulders by providing support between your knees and arms.
This can help distribute your weight more evenly and reduce strain on your upper back.
Practice good sleep hygiene
Establish a consistent sleep schedule, create a relaxing bedtime routine, and ensure your sleep environment is dark, quiet, and cool. Avoid screens for at least an hour before bed, as the blue light can interfere with your body’s natural sleep-wake cycle.
Try gentle massage or self-massage techniques
Using a foam roller or massage ball on your upper back can help release tension and improve circulation before bed. You can also try gentle self-massage techniques, focusing on the areas where you feel the most tension. This can help relax your muscles and prepare your body for a more restful sleep.
By addressing upper back pain holistically, you’re more likely to find lasting relief and improve your overall sleep quality. Remember that consistency is key – it may take some time for your body to adjust to new sleep habits and postures.
Finding Your Perfect Pillow for Upper Back Pain Relief
Living with upper back pain doesn’t mean you have to sleep poorly. The right pillow can turn painful nights into good sleep.
After taking a look at the best options, I’ve narrowed it down to these ten pillows that can actually help. Whether you like memory foam, latex, or something different like buckwheat or water, there’s something here that can help your back feel better.
Remember that fixing upper back pain works best when you combine your new pillow with better posture, simple stretches, and good sleep habits. With the right pillow supporting you all night, you’ll start waking up with less pain and more energy to tackle your day.
People Also Asked
What type of pillow is best for upper back pain?
Memory foam or latex pillows with ergonomic designs often provide excellent support for upper back pain. Adjustable pillows that allow you to customize the loft and firmness can also be beneficial.
Can a pillow really help with upper back pain?
Yes, a properly supportive pillow can help reduce upper back pain by promoting proper spinal alignment and reducing pressure on the neck and shoulders during sleep.
How often should I replace my pillow to prevent back pain?
Generally, pillows should be replaced every 1-2 years. However, if you notice your pillow losing its shape or support, it may be time to replace it sooner.
Are firm or soft pillows better for upper back pain?
The ideal firmness depends on your sleep position and personal preference. Side sleepers often benefit from firmer pillows, while back sleepers may prefer medium firmness.
Can sleeping without a pillow help upper back pain?
While some people find relief sleeping without a pillow, most benefit from proper support. Sleeping without a pillow can potentially strain your neck and upper back.
Is a cervical pillow good for upper back pain?
Cervical pillows, designed to support the natural curve of your neck, can be useful for some people with upper back pain. However, they may take some time to get used to.
How should I sleep to relieve upper back pain?
Sleeping on your back with a pillow supporting your neck’s natural curve, or on your side with a pillow that keeps your spine aligned, are often recommended positions for upper back pain relief.
Can a water pillow help with upper back pain?
Water pillows, like the Mediflow mentioned in this article, can provide customizable support and have been shown in some studies to help reduce neck and upper back pain.
Are buckwheat pillows good for upper back pain?
Buckwheat pillows, such as the Hullo pillow mentioned above, can be useful for upper back pain because of their ability to conform to your head and neck shape while providing firm support.
How does pillow height affect upper back pain?
The ideal pillow height depends on your sleep position and body type. A pillow that’s too high or too low can strain your neck and upper back, potentially causing or exacerbating pain.
Key Takeaways
- Choosing the right pillow is crucial for alleviating upper back pain and improving sleep quality.
- Consider factors like sleep position, body type, and personal preferences when selecting a pillow.
- Adjustable pillows offer versatility and can be customized to your specific needs.
- Complementary strategies like maintaining good posture and practicing regular stretching can enhance pain relief efforts.
- Consistency is key – it may take time for your body to adjust to a new pillow or sleep routine.