pillow for lower back pain while sleeping

Memory Foam Standard/queen and king sizes are available. The result is a durable, breathable material that offers moderate contouring for pressure relief. Both affect sleep posture, which can alleviate or exacerbate back pain symptoms. Each pillow also comes with a memory foam insert you can add to make the pillow feel firmer and more supportive. The Saatvas core is made from shredded Talalay latex engineered to alleviate pressure points and provide a stable base for your neck and head. What is the worst pillow type for back pain? This angle helps to reduce the pressure on your spine. The following sleeping positions, along with their potential benefits and drawbacks, should be considered: For back pain sufferers, pillow choice is crucial. Some pillows have an adjustable loft, allowing sleepers to customize the height of the pillow by adding or removing fill. 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. The Layla Kapok Pillow comes with a 100-night sleep trial. Apply the cold pack to your back for 15 to 20 minutes before sleep. Our best pillow for shoulder pain guide includes, The best hotel pillows add luxury and comfort to your bed. Saatvas model features two fill materials, which combine to give sleepers a pillow thats both plush and stable. The wrong pillow will provide inadequate support, placing the head and neck at an uncomfortable angle. This type of pillow offers a customized feel that reduces tension in the neck and shoulders and helps keep the spine aligned. You may notice gaps between your body and the bed that strain your muscles and spine. SleepFoundation readers get 20% off. We personally test every product featured in our reviews and guide to provide accurate, data-driven recommendations. 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. A water pillow is another option that gives firm, all-over support. Spot cleaning the pillow is recommended, as machine washing it can void the warranty. Curling your torso into a fetal position opens the space between vertebrae. Back pain is common during pregnancy, as the additional weight puts pressure on the lower back. Latex, feathers, and high-density foams all tend to be durable materials. This fabric is highly breathable and the fill retains very little heat, so the pillow should sleep reasonably cool in most climates. Shop all Healthline-approved mattresses for back pain in our sleep shop. Shoppers can choose between a queen or king size. The Sijo CloudSupport Pillow is designed for exceptional cooling. It is often used as a solid pillow core, so latex pillows are less likely to be adjustable. She specializes in hands-on therapy and tailored exercise programs. It resists stains and common allergens while protecting the responsive core. Talalay latex is a responsive and supportive material. Having trouble with a sleep schedule? If you have a herniated disc, you may want to try sleeping on your side curled in a fetal position: How does this position help? The best pillow firmness for back pain depends on sleeping position and weight, among other factors. Is your sleep position causing your back pain? Check out our top picks here. The majority of adults experience back pain at some point or another, with symptoms ranging from mild to severe. Use this SleepFoundation.org link for the most current discount on Luxome pillows. Eli & Elm allows customers to bundle their purchase and save money on additional products, such as sheets, mattress protectors, and other pillows. Looking for the best budget mattress options? The unique blend of shredded memory foam and natural kapok fibers in the Layla Kapok Pillow relieves pressure and promotes spinal alignment. You may even find it helpful to bring your knees toward your chest as you roll over. Slide show: Sleeping positions that reduce back pain. 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. Focus specifically on aligning your ears, shoulders, and hips. Saatva ships the Latex Pillow for free to shoppers living in the contiguous U.S., and backs it with a 1-year warranty. Its using the pillow between your knees thats the trick. Gel-infused memory foam allows the cushion to conform to the contours of the neck and shoulders, which can help alleviate pressure buildup. If theres a gap between your waist and the mattress, consider using a small pillow there for added support. Size and shape are also essential factors, as each impacts how much pressure relief and support the pillow provides. This is important for back pain sufferers, as quality materials will provide consistent and even support. Always move your entire body together, keeping your core tight and pulled in. Do you feel most comfortable snoozing in a recliner? Spot clean the latex if stains or smudging occurs. It is softer and lighter than feathers, as there are no quills. Its backed by a 3-year warranty that covers material and workmanship defects. Simply wash each component with like colors on a gentle cycle, then tumble dry on low heat. Are you in the market for a pillow that alleviates shoulder pain? Use this SleepFoundation.org link for the most current discount on Sijo pillows. Feather The Layla Kapok Pillow is highly rated for durability and includes a 5-year warranty that covers defects in materials and workmanship. Disks are part of the spine that sit between and cushion each vertebrae. Body pillows are long pillows that can be rectangular, U-shaped, or C-shaped. Poor sleep and chronic pain also affect mood, physical function, and quality of life. Some may find that down, poly fill, or latex pillows are more comfortable. Some materials are more supportive than others, as they retain shape throughout the night and resist falling flat. If you just have to drink a cup, finish your last one before noon. Lay on your back and then roll over gently onto your side. A pillow that relieves pressure will cradle the head and neck and reduce tension. You can see if a firmer mattress would help you by placing an inexpensive plywood board under your current mattress. Learn More. Back pain can manifest in different ways, and every shopper will have different needs and preferences. Stomach sleeping is one of the worst sleeping positions for back pain, as it puts pressure on the lower back and often leads to spinal misalignment. Mid-range loft and decent support allow back sleepers to lie comfortably without too much sinkage around the head, neck, or shoulders. Together, the foam and fiber give the pillow a medium feel thats suitable for back and stomach sleepers, though side sleepers can opt to keep all the fill in place to get the highest loft level. (n.d.). Still, setting regular bedtimes and wake times can help your body fall into a more natural sleeping pattern. 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. Sleeping on your back is often considered the best positioning for back pain. Aim to get around eight hours of sleep per night. Latex Return shipping is also free for orders of $65 or more, a range that includes both pillow sizes. The price-point is fairly approachable, yet the pillow still performs at the same level as many of its more expensive competitors. Some guides and articles feature links to other relevant Sleep Foundation pages. Pressure Relief: How well the pillow conforms to the shape of the head and neck determines how much pressure relief it provides. These activities may strain the muscles and ligaments in the back. Youre also able to get better alignment of your spine and your internal organs. (2014). A medical professional can help diagnose and treat back pain. You can wash and dry the entire pillow in your household appliances. The following considerations affect the performance and quality of a pillow, and should be kept in mind by all shoppers. The pillow is also adjustable, as you can add or remove fill to change the loft and density. It has also been shown to help improve circulation. The LAYR Customizable Pillow from Luxome has an adjustable design thats well suited to all sleep positions. This makes the pillow suitable for any side sleeper regardless of their thickness preferences. Stomach sleepers often prefer a soft pillow, while back and side sleepers may opt for a medium to firm pillow. The pillow should maintain its loft and keep the upper body supported. Each shopper has unique needs, which should be accommodated by the right pillow. Sleepers who want to adjust the pillows loft can remove the down alternative layer. This fabric is both breathable and moisture-wicking to help you stay dry and comfortable while you sleep. In addition to testing products, weve spoken to sleep experts and toured manufacturing sites. Be careful while turning in bed. Send an email to [emailprotected] or call us at (877) 672-8966 with your questions and well help you find exactly what youre looking for. Spinal alignment is important for every sleeper, as it can help prevent and alleviate back pain. Air circulates freely throughout the interior, so the Silk Pillow should be comfortable for hot sleepers and those who frequently sweat during the night. You can even place your mattress on the floor to see if lessening the movement of the springs helps with your pain. Looking to upgrade your full-size mattress this year? In addition to temperature regulation, copper is antibacterial and odor-resistant. The pillow you use affects how much support and pressure relief you experience throughout the night. The core of the pillow is a proprietary memory foam blend. What is the most important consideration when choosing a pillow for back pain? Here are eight mattresses to, These 13 memory foam mattress toppers are some of the best you can buy. Saatva recommends washing the down alternative layer and cover in your home washing machine. Latex is harvested from the sap of rubber trees, which is poured into molds and processed using the Talalay or Dunlop manufacturing method. All rights reserved. Use this SleepFoundation.org link for the most current discount on Layla pillows. All Silk Pillows come with 10-year warranties against structural defects such as clumping or shifting fill. SleepFoundation.org does not provide medical advice, diagnosis, or treatment options. Firmness and comfort are subjective, so shoppers should keep their personal preferences in mind. The loft of the pillow is adjustable. Best Anti-Snoring Moutpieces & Mouthguards, Read our Full Saatva Latex Pillow Review to learn more, Read our Full Layla Kapok Pillow Review to learn more, Shredded Talalay latex core is supportive, Those who tend to sleep hot but want a memory foam pillow, Medium firm feel can support a wide range of sleepers, Phase change material and gel-infused foam may retain less heat than traditional memory foam, Shredded memory foam fill promotes pressure relief, Two-chamber construction offers heightened support, Those who feel pain or pressure due to uneven spinal alignment, Contoured design accommodates the shoulder while side sleeping, Improves alignment and reduces pressure on the neck, Latex and down alternative fill balances plushness and support, People who tend to overheat while they sleep, Reversible design with optional insert can accommodate all sleep positions, Shell composed of breathable, moisture-wicking viscose derived from bamboo, Customers save 50% on the second pillow when they buy two, Sleepers who prefer exceptionally soft pillows, Those who want to invest in a long-lasting pillow, Mulberry silk fill is both luxuriously soft and durable, Excellent breathability thanks to steady airflow and cooling, bamboo-derived viscose cover, Several care options to suit your schedule and budget, Those who prefer not to buy or use animal-based products, Sleepers who feel most comfortable on ultra-soft pillows, Fill consists of down alternative fibers derived from plant matter, Shell is made from smooth, breathable cotton, Entire pillow can be washed and dried using household machines, Back pain sufferers looking for a closely conforming pillow, Relieves pressure on the neck, shoulders and upper back, Copper-infused cover helps maintain a comfortable sleeping temperature, Hot sleepers and those prone to night sweats, People who normally find foam pillows too soft, Core contains responsive, ventilated Talalay latex, Down alternative fibers sewn into the cover for added plushness, Steady airflow and moisture-wicking shell fabric ensure excellent temperature control, Contoured shape eases pain in the neck and upper back, Lightweight memory foam sleeps cooler than average, Available in a 2-pack at a discounted price. Our testers fall into different categories based on body type, sleep position, and personal preferences. You may have heard that sleeping on your stomach is actually bad for back pain. Save hard exercise for the morning or early afternoon hours. We include products we think are useful for our readers. Sleep on your stomach with a pillow under your abdomen, 4. For stomach sleepers: You should aim to use the thinnest pillow possible or no pillow at all. The right pillow can help reduce pressure and tension in the neck and shoulders and keep the spine aligned. The best mattress and pillow to combination should promote a neutral posture that keeps the spine aligned. Talalay latex is also well-known for its temperature regulation, which the 100% cotton cover enhances. The soft microfiber cover of the Contour Pillow is removable and machine washable. It may help reduce inflammation in your back and relieve pain. This can be distracting. This is often cyclical, as back pain negatively affects sleep quality and poor sleep can worsen back pain. Healthline Media does not provide medical advice, diagnosis, or treatment. The hulls have a naturally open shape that encourages airflow and helps dissipate heat. There are a couple drawbacks to memory foam to keep in mind, namely that it can have an initial odor and tends to retain heat. Damage to a disk can also lead to nerve pain and muscle weakness. Well break down common pillow types here. It may be hard to resist sleeping in if you toss and turn all night. Recent surveys have shown that people who use extremely firm mattresses may have the poorest sleep. While youre at it, remember to change your pillow every 18 months or so. Some materials, like low-quality polyester fibers, are less likely to retain shape throughout the night, causing strain on the neck and shoulders. Plagiarism is never tolerated. When it needs to be cleaned, simply remove the fill and wash and dry the cover in your household machines. This model also comes in at a below-average price-point that may be attractive to value seekers. Polyfoam Whatever you do, dont place your pillow under your shoulders. Like feathers, down compresses easily and fills gaps for contouring support. The adjustable fill ensures that any sleeper can create a comfortable loft level. If you dont already have a primary care doctor, the Healthline FindCare tool can help you find a physician in your area. The pillow is responsive and can be molded into the sleepers preferred shape. Skip caffeinated drinks like coffee and other stimulants. It determines the angle of the head and neck and how well the spine is kept in alignment. Buckwheat A pillow can be used under the head to alleviate back pain symptoms, but it can also be placed underneath the legs or lumbar region to relieve pressure and promote spinal alignment. You can learn more about how we ensure our content is accurate and current by reading our. We may earn a commission through products purchased using links on this page. A 45-day sleep trial is also included with your purchase. The I Love Pillow Contour Pillow retains its shape throughout the night, ensuring consistent support for people with back pain. Check out our. There is plenty to consider when selecting a pillow for back pain, which well break down further here. Place a pillow underneath your knees and keep your spine neutral. This helps ease chronic back pain and ensures ample support for sleepers. You may also place a small, rolled up towel under the small of your back for added support. Sleep on your side with a pillow between your knees, 2. The pillow arrives slightly overstuffed, and fill can be removed as needed. Can the wrong pillow make back pain worse? Looking for the perfect air mattress for your next camping trip? Good sleeping posture helps your back. 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. Back sleepers are also good candidates for this pillow, as seen during our product tests. Guidelines for our testing methodology are as follows: The content on this website is for informational purposes only. It is important to work with a medical professional to determine the underlying cause of back pain. It may be difficult to tell if that mattress at the store really feels comfortable after only a few minutes of testing. Herniation happens when part of a disc pushes out of its normal space, causing nerve pain, weakness, and more. Surrounding the shredded memory foam core is another chamber filled with down alternative microfiber. Machine wash with similar colors on a gentle cycle, then tumble dry on low heat. Read our full. For these reasons, people who havent found foam pillows comfortable in the past are good candidates for the CloudSupport Pillow. The global burden of occupationally related low back pain: estimates from the Global Burden of Disease 2010 study. Refunds are not issued outside this window. Do you deal with lower back pain? 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. Customers can also choose between a single pillow or a two-pack purchase. Those pillow protectors can be a good barrier, but pillows still hold lots of allergy triggers like mold and dust mites. Check out our top picks for the fluffiest, responsibly sourced down comforters of the year. The outer cover, treated with the companys proprietary Ghost Ice technology, is intended to feel cool to the touch. Sleep posture can exacerbate or alleviate back pain. One size is available for the pillow. We only cite reputable sources when researching our guides and articles. Memory foam is a good material that molds specifically to your own neck. The best pillows for back pain can have an even shape, or can be contoured for additional neck support. These types of pillows are often used to elevate different parts of the body, reducing pressure on the joints and muscles. Every member of our team brings years of industry experience and knowledge to our hands-on evaluations. Well also take a closer look at the relationship between back pain and sleep, and how back pain sufferers can find relief. You can remove the breathable cotton cover easily and wash it in your home machine. Sleepers suffering from back pain may be wondering what role their pillow plays each night. Shoppers in the contiguous U.S. and Canada can expect free shipping, while those in Hawaii and Canadian territories will have an additional charge. Down refers to the insulating under-feathers of ducks or geese. A member of our medical expert team provides a final review of the content and sources cited for every guide, article, and product review concerning medical- and health-related topics. Some companies let you test out a mattress over a set period of time and then return it if its not for you. Choose two soothing activities that help put your mind into a relaxing space. 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. The Sweet Zzz Plant-Based Pillows fill is composed of plush clusters derived from plant matter. In general, back pain contributes to poor sleep quality. Ideas include taking a bath, doing some gentle yoga, and engaging in quiet hobbies like reading or knitting. 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 pillow is fully machine-washable, though Cozy Earth recommends commercial-size washers and dryers to minimize clumping. Shop all Healthline-approved pillows for back pain in our sleep shop. Pillow loft is the height of the pillow, which determines the angle of the head and neck. Your discs are soft cushions between the vertebrae in your spine. Our product experts have extensive experience testing just about every sleep product on the market. GhostBed utilizes phase change material (PCM) in the inner cover to draw heat away from the body and wick away unwanted moisture. Each type of sleep product is tested using a unique set of performance criteria. (2014). They'll help you refresh your bed without having to invest in a whole new, Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. Looking for a mattress suited to royalty? Our editorial team is dedicated to providing content that meets the highest standards for accuracy and objectivity. They also tend to be expensive. (n.d.). Although Sleep Foundation maintains affiliate partnerships with brands and e-commerce portals, these relationships never have any bearing on our product reviews or recommendations. Lauren is a Certified Sleep Science Coach with extensive experience researching and testing a wide variety of sleep products. That said, the buckwheat hulls may be too firm for some. This is partly true because it may add stress to your neck. Pillows can be used to support the head, neck, and shoulders. Pain can be exacerbated by poor posture during the day and as we sleep. The location of back pain can often point to the underlying cause. It can relieve pressure for back pain sufferers. We also assign ratings based on feedback from testers who fall into specific categories based on weight and sleep position (i.e. GhostBed provides free shipping and returns to the contiguous U.S. Instead, its often brought on by stress or strain from bad posture, awkward sleeping positions, and other lifestyle habits. Each guide and article includes a comprehensive bibliography with full citations and links to the original sources. Perforations in the foam allow air to circulate and minimize heat retention. The hulls conform to the shape of the head and neck to reduce aches and pains. Underlying issues including arthritis, osteoporosis, and fibromyalgia can contribute to back pain. DOI: Explaining spinal disorders: Isthmic spondylolisthesis. Quality Materials: The quality of materials used determine the lifespan of a pillow. Sleepers can use pillows strategically to relieve back pain. Restless sleep often involves waking up throughout the night due to pain and discomfort. Consider investing in an adjustable bed so you can sleep this way with the best alignment and support. The pillow is important it works to keep that curve in your lower back. We've updated our picks list for this page following some recent product tests. It is important to note that your pillow and mattress play a role in sleep quality and pain management. The body pillow will give you the feeling of something against your stomach while helping to align the rest of your body. Start this routine about 30 to 60 minutes before your set bedtime. Regardless of how severe your back pain is or where it manifests, speaking to your doctor about your symptoms is important. That said, down may be too soft for some back pain sufferers. The Global Burden of Disease study named lower back pain the leading cause of disability across the globe. But if you find yourself resting on your stomach, you dont have to force another position. Feather pillows are filled with the outer feathers of ducks or geese. The company permits returns and exchanges within 100 nights of the delivery date, which also qualify for free shipping. The pillow is soft enough for sleepers to sink in, but has just enough give to maintain spinal alignment. What type of mattress is best for people with low back pain? Dr. Iyo is a Doctor of Physical Therapy at an orthopedic clinic in Seattle. Sleepfoundation.org is reader-supported. Pillows can have a solid memory foam core, or shredded memory foam fill. Since the foam is CertiPur-US certified, its hypoallergenic and resistant to dust mites. 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. They can also be used under the lumbar region and legs to alleviate pressure on the spine. 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. Buckwheat pillows are filled with the outer shell of buckwheat seeds. Mayo Clinic Staff. This is often caused by a pillow that is too firm, or one that puts the head and neck and an uncomfortable angle. This is especially beneficial for side sleepers who need to position a pillow between the knees to help with back pain. In fact, you may try sleeping on your side while holding a body pillow. A body pillow can help alleviate back pain. Make sure to remove all fill before laundering these items, as water can cause permanent damage. 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. But dont go out and buy one just yet. In addition to choosing a supportive pillow, shoppers can take the following measures to help alleviate back pain and sleep comfortably. The plush feel of the Kapok Pillow conforms closely and cradles the head and neck. SF Readers get 25% off pillows at GhostBed. That said, a mattress thats too soft wont help very much with alignment. Polyurethane-based foam, or polyfoam, offers moderate contouring but is not as responsive as memory foam. The breathable cover of the Layla Kapok Pillow is woven with copper fibers, which help draw heat away from the body. Remember to switch sides from time to time to prevent any imbalances. If you have the funds to buy something new, try choosing a firm or medium-firm mattress made with good-quality innersprings or foam. You can also spot clean or dry clean outer shell, or use a protector to safeguard the pillow against stains and smudges. These two factors make it even harder to sleep. The shell can be machine washed on a cool, gentle cycle with like colors, then tumble dried on low heat. The memory foam core conforms to the shape of the head and the neck with a medium firm feel. Shoppers need to choose a pillow that supports their sleeping position and body type, including their head size and shoulder width. The cover and insert shells are all machine-washable, so the pillow is easy to keep clean. Tuck your knees toward your chest and gently curl your torso toward your knees. The pillow contains a shredded blend of latex and down alternative fibers, creating a plush yet supportive feel. One of the most important considerations when choosing a pillow for back pain is its loft. Viscoelastic foam, or memory foam, conforms to the shape of the head and neck by responding to heat and pressure. Layla asks that purchasers try out the pillow for two weeks before initiating a return. People who have degenerative disc disease may benefit most from stomach sleeping with a pillow. Support: Support measures how well the spine is kept in alignment. 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. Back sleepers who prefer thicker pillows should also find this one comfortable. Back pain sufferers often get caught in a vicious cycle: back pain negatively affects sleep, and poor sleep quality can worsen pain. Sleep on your side in the fetal position, 3. How does this position help? You may also improve the innerspring mattress you already own by adding a memory foam mattress topper. Being able to describe the type of back pain you are experiencing is important. The pillow should balance comfort and support. Doctors used to recommend very firm orthopedic mattresses to people with lower back pain.

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