Are you dealing with back pain? Are you wondering how to sleep with lower back pain? Or perhaps you’re wondering what is the best sleeping position for upper back and neck pain.

In either case, you’re not alone. According to the Global Burden of Disease, lower back pain is one of the most common causes of disabilities and it’s primarily caused by poor posture while sitting or sleeping.

If you want to relieve your back pain — or avoid it altogether — you need to find the best sleeping position and the best back pillow. In this article, we discuss if pillow under back is the best sleeping position for upper back and neck pain and what is the best back pillow to relieve pain.

Best Sleeping Position for Lower Back Pain

The best sleeping position for lower back pain is one in which you sleep on your back with a pillow under your knees. This position can be described in the following steps:

  • Lay down on your back.
  • Maintain a completely neutral spine and place a pillow under your knees. This will help maintain the curve of your lower back and provide proper alignment.
  • For additional support, you can also place a rolled towel under the small of your back.

This is the best position to relieve or prevent lower back pain because it provides perfect weight distribution across your body. Since the weight is perfectly distributed, the pressure points on your lower back are relieved. This position also facilitates the ideal alignment of your spine and internal organs.

Best Back Pillow to Relieve Pain in 2019

So now you know which is the best side to sleep on if you have lower back pain. But that’s not enough — you also need to get the right back pillow to relieve pain. Your pillow should support the curves of your back, shoulders, and neck, thus providing perfect alignment of the body. The following is a brief overview of some of the best back sleeper pillows that can help with proper alignment.

Elite Rest Contour Sleeper — Best Back Sleeper Pillow

Elite Rest Contour Sleeper is the ideal back pillow for back and side sleepers. You can place this pillow under your head while sleeping on your back, under your knees while on your back, or you can tuck it between your knees while sleeping on your sides.

This is a contour memory foam pillow so it perfectly conforms to the shape and natural curvature of your body. This is a curved pillow so there are various loft levels — the lowest contour is 2.75 inches while the highest contour is 4 inches. You can adjust yourself based on your specific loft height preference.

This memory foam back pillow is also anti-fungal and hypoallergenic so you don’t have to worry about any allergic reactions either. In terms of hardness, it’s medium soft, and it measures 12” in width and 20” in length.

All thing considered, Elite Rest Contour Sleeper is the best back pillow because of the memory foam material, the curved shape, and its medium-firmness. This pillow also comes highly recommended by hundreds of customers. One of the customers has said, “since purchasing and using this pillow I have had an easier time relaxing my neck and getting a better nights sleep.”

Sleep Restoration Gel Pillow — Best Gel-Fiber Back Pillow

Sleep Restoration Gel Pillow is the best gel-fiber back pillow on the market. This pillow features a gel-filled fiber construction along with a 100% cotton cover. The material is extremely plush and the filling doesn’t shift around within the pillow so you don’t need to constantly re-fluff it.

The gel-filled fiber construction and cotton cover ensure breathability. This pillow allows plenty of air circulation so you don’t get too hot at night. It’s also hypoallergenic so you don’t have to worry about allergic reactions to dust mites or mildew. This pillow is also stain-resistant and can be washed in a machine.

All things considered, this pillow is ideal as a head pillow or as a back pillow and you can use it while sleeping on your back or your sides. It’s extremely plush and several customers have also stated that it truly feels like sleeping on a cloud.

ERGO-Pedic Cushion — Best Lower Back Pillow for Sitting

ERGO-Pedic Cushion isn’t a back sleeper pillow — instead, it’s meant solely for lumbar support. If you’re concerned about the best sitting posture for lower back pain, then this pillow is ideal for you. Place this back pillow against your chair so your lumbar can rest against it while sitting — it will provide immediate relief and comfort by facilitating proper spinal curvature.

This lower back pillow also comes with a durable nylon strap you can use to fasten it to your chair or car. This also eliminates the need to shift or adjust the pillow. It’s also covered in mesh for air circulation so your back doesn’t overheat. All things considered, ERGO-Pedic Cushion is the best lower back pillow for those who need support even while sitting.

What to Do When You Have Lower Back Pain?

As we’ve mentioned previously, lower back pain is an extremely common issue in our times because of poor sitting and sleeping postures. If you’re suffering from lower back pain, you should find the best sleeping position and the best back sleeper pillow to relieve pressure from your lumbar. If you’ve read this article completely, you’ve benefited from the tireless efforts highly-qualified pain specialists who have reviewed the best back pillows for sleeping and sitting.