If you sleep on your side, try using a thicker pillow to keep your head in line with the rest of your body in this position. It is often used as a solid pillow core, so latex pillows are less likely to be adjustable. Sleep on your back with a pillow under your knees, 5. Underlying issues including arthritis, osteoporosis, and fibromyalgia can contribute to back pain. Well break down common pillow types here. For stomach sleepers: You should aim to use the thinnest pillow possible or no pillow at all. Read our full. Sleeping on your back is often considered the best positioning for back pain. The pillow contains a shredded blend of latex and down alternative fibers, creating a plush yet supportive feel. They can also be used under the lumbar region and legs to alleviate pressure on the spine. The company permits returns and exchanges within 100 nights of the delivery date, which also qualify for free shipping. Shop all Healthline-approved pillows for back pain in our sleep shop. A cover made of breathable, moisture-wicking viscose from bamboo encases the silk. A trundle bed is a small, low bed that sits on wheels, so it can be stored under a traditional bed. This type of foam pillow is typically affordable, but low-density polyfoam has a shorter lifespan that can result in inconsistent support or deep impressions. Sleepfoundation.org is reader-supported. This material mimics the lightness and softness of real down without relying on synthetic fabrics. Allow your right or left shoulder to make contact with the mattress, along with the rest of that side of your body. Learn more about our process here. These activities may strain the muscles and ligaments in the back. You can remove the breathable cotton cover easily and wash it in your home machine. Pillow loft is the height of the pillow, which determines the angle of the head and neck. The Kapok Pillow is soft enough to be used underneath or between the knees to reduce pressure on the lower back. It can relieve pressure for back pain sufferers. Down alternative fill wraps the core and provides a soft, plush surface. People who experience back pain can sometimes find relief through a combination of pressure relief and robust support. Some guides and articles feature links to other relevant Sleep Foundation pages. Some pillows have an adjustable loft, allowing sleepers to customize the height of the pillow by adding or removing fill. You may even substitute a rolled towel. Place a pillow under your pelvis and lower abdomen to relieve some of the pressure off your back. Healthline Media does not provide medical advice, diagnosis, or treatment. Though it has a sticker price thats on the high side of average, some shoppers made find this pillows high-quality construction and materials are worth the cost. These include peer-reviewed journals, government reports, academic and medical associations, and interviews with credentialed medical experts and practitioners. Discount automatically applied to cart. Those pillow protectors can be a good barrier, but pillows still hold lots of allergy triggers like mold and dust mites. That said, a mattress thats too soft wont help very much with alignment. Place a pillow underneath your knees and keep your spine neutral. A 6-inch loft also makes the pillow suitable for side sleepers, since this position typically demands more loft and support to ensure even spinal alignment. Looking for the perfect air mattress for your next camping trip? Talalay latex is also well-known for its temperature regulation, which the 100% cotton cover enhances. One of the most important considerations when choosing a pillow for back pain is its loft. Plagiarism is never tolerated. The silk strands create a luxurious cushion for the head and neck, but the fill is also highly supportive and shouldnt sink too much beneath the weight. If lying flat on your back feels uncomfortable, try shifting over to your side: Whether you use one pillow or opt for two, you should resist the urge to always sleep on the same side. Sleep posture can exacerbate or alleviate back pain. For some people, sleeping on their back may be the best position to relieve back pain: How does this position help? Customers can also choose between a single pillow or a two-pack purchase. The Plant-Based Pillow is affordably priced in each size and shipping is free of charge for all customers in the contiguous U.S. Sweet Zzz also offers accessible shipping rates for orders to Alaska, Hawaii, and Canada. Back pain can also be exacerbated by poor posture. The pillows 5-inch loft is a good option for both back and stomach sleepers, both of whom tend to feel most comfortable on pillows with low to medium profiles. They also tend to be expensive. These include the loft, firmness, and size of the pillow. Quality Materials: The quality of materials used determine the lifespan of a pillow. GhostBed provides free shipping and returns to the contiguous U.S. Use an ice or a cold gel pack before hopping into bed. This allows you to rest comfortably on your side with your neck slightly elevated and your shoulders aligned with the spine, which can alleviate pain and pressure points in these areas as well as the back and hips. A medical professional can help diagnose and treat back pain. Spot cleaning the pillow is recommended, as machine washing it can void the warranty. If you buy through links on this page, we may earn a small commission. Tuck your knees toward your chest and gently curl your torso toward your knees. Writers and editors caught stealing content or improperly citing sources are immediately terminated, and we will work to rectify the situation with the original publisher(s). Injuries can often lead to back pain. Skip caffeinated drinks like coffee and other stimulants. The pillow should maintain its loft and keep the upper body supported. Well also take a closer look at the relationship between back pain and sleep, and how back pain sufferers can find relief. Back pain can be considered acute or chronic: Whether back pain is chronic or acute, it can manifest in different areas of the back. This position is most likely to encourage sleepers to maintain a neutral posture, which keeps the spine aligned and reduces pressure on the lumbar region. Back sleepers who prefer thicker pillows should also find this one comfortable. Shape: How well the pillow retains its shape throughout the night affects the amount of support sleepers receive. Due to its medium firm feel and 6-inch loft, the solid memory foam construction works best for side and back sleepers. (2018). Down refers to the insulating under-feathers of ducks or geese. Sijos sleep trial spans 30 nights in length. (2014). The adjustable fill ensures that any sleeper can create a comfortable loft level. The pillow you use affects how much support and pressure relief you experience throughout the night. Our website services, content, and products are for informational purposes only. The location of back pain can often point to the underlying cause. Having trouble with a sleep schedule? The fibers have a lightweight feel that is similar to down. One size is available for the pillow. Here are the best sleeping positions to try if you have lower back pain, as well as some other things you can do to get a better nights rest. For back sleepers: You may do best with thinner pillows and those that have extra padding in the bottom to support the neck. Constructed with aerated gel memory foam, the GhostBed GhostPillow delivers contouring support that is well-suited for most individuals. Luxome offers free standard shipping within the contiguous U.S. Each order is backed by a 30-night trial period, during which you can return or exchange the pillow free of charge. It has also been shown to help improve circulation. Recent surveys have shown that people who use extremely firm mattresses may have the poorest sleep. Memory Foam You can get out of alignment during twisting and turning motions as well. The cover and insert shells are all machine-washable, so the pillow is easy to keep clean. That said, the buckwheat hulls may be too firm for some. 2005-2022 Healthline Media a Red Ventures Company. The memory foam core conforms to the shape of the head and the neck with a medium firm feel. This hands-on approach allows us to provide accurate, data-driven recommendations for mattresses, pillows, sheets, and other sleep essentials. GhostBed utilizes phase change material (PCM) in the inner cover to draw heat away from the body and wick away unwanted moisture. Viscoelastic foam, or memory foam, conforms to the shape of the head and neck by responding to heat and pressure. Here are some other ideas for how you can get better rest at night and reduce your back pain: Put yourself on a sleep schedule. For these reasons, people who havent found foam pillows comfortable in the past are good candidates for the CloudSupport Pillow. The loft of the pillow is adjustable. Our fact-checking guidelines are as follows: Want to read more about all our experts in the field?Learn About The Editorial Team. You can wash and dry the entire pillow in your household appliances. The Cozy Earth Silk Pillow is a good compromise for shoppers with limited budgets. The Saatvas core is made from shredded Talalay latex engineered to alleviate pressure points and provide a stable base for your neck and head. No matter what position you choose, keeping proper alignment of your spine is the most important part of the equation. The price-point is fairly approachable, yet the pillow still performs at the same level as many of its more expensive competitors. The following sleeping positions, along with their potential benefits and drawbacks, should be considered: For back pain sufferers, pillow choice is crucial. The Saatva Latex Pillow remains our best overall pick for this product category. There are multiple factors that can cause back pain, and consulting with a doctor is an important step in determining a treatment plan and finding relief. Well break down our top picks, explaining the construction and materials that help alleviate back pain. Back sleepers tend to choose a medium loft pillow that cradles the head and neck, while side sleepers may opt for a medium to high loft to fill the gap between the neck and shoulders. Use this SleepFoundation.org link for the most current discount on Sweet Zzz pillows. Simply wash each component with like colors on a gentle cycle, then tumble dry on low heat. Standard and king sizes are available. Body pillows are long pillows that can be rectangular, U-shaped, or C-shaped. Pillows can have a solid memory foam core, or shredded memory foam fill. These 13 picks are some of the best king-size mattresses money can buy. You may have heard that sleeping on your stomach is actually bad for back pain. This helps ease chronic back pain and ensures ample support for sleepers. Ideas include taking a bath, doing some gentle yoga, and engaging in quiet hobbies like reading or knitting. This layer adds a bit of plushness and keeps the pillow feeling airy. To ensure its longevity, sleepers should not wash the pillows latex core. It may help reduce inflammation in your back and relieve pain. Our editors and medical experts rigorously evaluate every article and guide to ensure the information is factual, up-to-date, and free of bias. Looking to upgrade your full-size mattress this year? The LAYR Customizable Pillow from Luxome has an adjustable design thats well suited to all sleep positions. Buckwheat pillows often have an adjustable loft, as the hulls can be added or removed to change the firmness and height of the pillow as needed. In fact, you may try sleeping on your side while holding a body pillow. (n.d.). The pillow should also be large enough to evenly distribute weight and ensure support as sleepers change positions throughout the night. side sleepers who weigh 130 to 230 pounds). Refunds are not issued outside this window. You can also spot clean or dry clean outer shell, or use a protector to safeguard the pillow against stains and smudges. It is important to work with a medical professional to determine the underlying cause of back pain. The right pillow can help reduce pressure and tension in the neck and shoulders and keep the spine aligned. Latex is harvested from the sap of rubber trees, which is poured into molds and processed using the Talalay or Dunlop manufacturing method. Some sleepers prefer a pillow that can be molded into their preferred shape. Shoppers can choose between a queen or king size. There are benefits and drawbacks to each pillow type, but memory foam pillows are often considered to be the best for back pain. Polyester and down-alternative pillows are often affordable, while more expensive options may include memory foam, latex, buckwheat, or down fill. Sleeping on your side alone wont make you feel better. Sleep on your stomach with a pillow under your abdomen, 4. Restless sleep often involves waking up throughout the night due to pain and discomfort. We've rounded up the best pillows for neck pain so you can get your best sleep. This material is both breathable and moisture-wicking, making the pillow a good choice for hot sleepers and those who reside in humid climates. The hulls have a naturally open shape that encourages airflow and helps dissipate heat. Use this SleepFoundation.org link for the most current discount on Layla pillows. The following considerations affect the performance and quality of a pillow, and should be kept in mind by all shoppers. Is your sleep position causing your back pain? Are you in the market for a pillow that alleviates shoulder pain? Back pain can be worsened by undue pressure on the neck and shoulders. Do you deal with lower back pain? Some materials are more supportive than others, as they retain shape throughout the night and resist falling flat. It is also safe for people with down allergies, and a good choice for people who would rather not buy products that use animal-based materials. Perforations in the foam allow air to circulate and minimize heat retention. The best pillow firmness for back pain depends on sleeping position and weight, among other factors. This type of pillow cradles the head, neck, and shoulders and can ease tension in the upper back. This is especially beneficial for side sleepers who need to position a pillow between the knees to help with back pain. Shoppers should note that investing in a high-quality pillow may cost more upfront, but these pillows do not need to be replaced as often. If you have the funds to buy something new, try choosing a firm or medium-firm mattress made with good-quality innersprings or foam. We may earn a commission through products purchased using links on this page. This can be distracting. The CloudSupport Pillow is sold in standard and king sizes. The shell is made of smooth natural cotton. The Sweet Zzz Plant-Based Pillows fill is composed of plush clusters derived from plant matter. Latex is durable and typically has a long lifespan. This is often cyclical, as back pain negatively affects sleep quality and poor sleep can worsen back pain. The pillow should balance comfort and support. But dont go out and buy one just yet. Back pain can be caused by injuries, damage to the spine, or underlying conditions. Loft: Loft refers to the height of the pillow, which is one of the most important considerations when choosing a pillow for back pain. The shell can be machine washed on a cool, gentle cycle with like colors, then tumble dried on low heat. You may also place a small, rolled up towel under the small of your back for added support. How does this position help? The following factors determine how well a pillow supports the head, neck, and shoulders and should be carefully considered. Mulberry silk is a popular pillow fill for its exceptionally soft feel and above-average longevity, but pillows containing this material tend to be quite costly. These two factors make it even harder to sleep. The pillow will keep your hips, pelvis, and spine in better alignment. The pillow is fully machine-washable, though Cozy Earth recommends commercial-size washers and dryers to minimize clumping.
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