What Pillow Height Is Best for Back Sleepers?

On your back, your shoulders sit flat on the mattress, so you don't need nearly as much height as a side sleeper. What you need is support for the natural curve of your neck, without tipping your head forward.

The usual range

Most back sleepers are comfortable with a pillow that holds around 6–10 cm (about 2.5–4 inches) under the head. People with broader upper backs or more rounded shoulders often prefer the upper end of that range. On a soft mattress, where the body sinks in, a slightly lower pillow usually works.

How to tell if it's right

Lying on your back, your face should point straight at the ceiling. If your chin is pushed toward your chest, the pillow is too high. If your head tips back so your chin points up, it's too low or too soft.

Pillow styles that suit back sleepers

• Contour (cervical) pillows have a raised roll under the neck and a dip for the head. Many back sleepers find them supportive, though they can take a week or two to get used to.
• Medium-loft latex or memory foam keeps a steady height all night.
• Adjustable fill pillows let you remove filling until the height feels right, which helps if you also roll onto your side.

If you switch between back and side

Many people start on their back and end up on their side. In that case, choose a height between your back-sleeping and side-sleeping numbers, or use a contour pillow that is lower in the middle and higher at the edges. An adjustable pillow is the easiest way to find the middle ground.

LoftFit gives general sizing guidance, not medical advice. If you have neck or shoulder pain that lasts more than a couple of weeks, numbness or tingling in your arms, or pain after an injury, see a doctor or physical therapist.