Pillow for Back Sleepers: What Height Suits You?

Back sleepers usually need a lower pillow than side sleepers. When you lie on your back, the pillow only has to fill the gap between the back of your head and the mattress. It shouldn't push your head forward, and it should support your neck. Exactly how high your pillow should be depends on your body measurements and your mattress.

Why do back sleepers need a lower pillow?

If you sleep on your side, the pillow has to bridge the distance between your ear and the mattress. That distance is determined by your shoulder, and it's usually much greater than when you lie on your back. To find out how to choose a pillow for that position, read the guide The right pillow for side sleepers.

When you lie on your back, your whole back rests on the mattress. Your head only needs enough height to stay in line with your cervical spine. If the pillow is too high, it pushes your head forward and your chin points towards your chest. If it's too low, your head sinks backwards and your neck doesn't get enough support.

The goal when lying on your back: your head and cervical spine sit in one line, and your neck is supported without your head being lifted.

How can I tell my pillow doesn't suit sleeping on my back?

A pillow that doesn't suit you often shows up in the way you sleep. These signs can occur:

• Too high: Your chin is tilted towards your chest, and you look forward rather than up at the ceiling. Some people slide their arms under the pillow at night to fold it.
• Too low: Your head tips back and your neck is left hanging in the air. Many people end up stuffing a towel under the pillow.

These are indications, not a diagnosis. You'll find more on this topic at Pillow too high or too low?

What determines pillow height for back sleepers?

Three things together decide the right height: your body measurements, your sleeping position and your mattress.

That's why there's no one-size-fits-all height for back sleepers. Two people who both sleep on their back can need very different pillows.

How do I work out my pillow height as a back sleeper?

Here's how to go about it:

1. Note your sleeping position and mattress. Write down which position you sleep in most of the time. Also check whether your mattress is soft, medium or firm.
2. Take three measurements. It's best to ask someone to help you (see the table below).
3. Check the side view. Lie on your back and have someone photograph you from the side. Your head and neck should form a relaxed line, without your chin dropping to your chest or your head tipping back.
4. Try it for several nights. A new pillow often feels unfamiliar at first. Wait a few nights before judging it.

The page Taking measurements: working out your pillow size shows in detail how to take each measurement. If you'd like a rough estimate of the height first, Calculate your pillow height can help.

How does Pillowise work for back sleepers?

Pillowise is a made-to-measure pillow made from memory foam (viscoelastic foam). Thijs van der Hilst developed it from his experience working as a physiotherapist. He couldn't recommend a suitable pillow to his patients with neck complaints, so he developed his own measuring method. The pillow was created together with United Comfort Industries, who have been making ergonomic sleep products in their own factory in the Netherlands since 1990.

The size is based on the three measurements above. Your sleeping position (back, side, stomach) and your mattress are added to that. From these, an algorithm selects the best-fitting pillow out of six sizes. Each size has its own colour: pink, orange, green, blue, red and purple.

There are two ways to get measured:

• At a Pillowise stockist near you, using the Pillowise tape measure. There you'll find, for example, physiotherapists, chiropractors, sleep specialists and specialist retailers.

The pillow measures 55 x 35 cm. The core is made of 100% memory foam. The cover has a moisture-regulating top layer made of Tencel and can be washed in the washing machine at 40 °C. The materials are certified to STANDARD 100 by OEKO-TEX. We give a 5-year warranty on every Pillowise pillow. You'll find more about the product on the page The Pillowise pillow. For how memory foam compares with other materials, see the guide Memory foam pillows.

We don't want to guess the height, but to work it out from your own measurements.

Does the right pillow help with neck complaints?

A suitable pillow helps to position your head and cervical spine well and to give your shoulder enough room. That can improve your sleep comfort. It is not a cure.

Neck pain has many possible causes, and a pillow alone won't fix it. If you regularly wake up with neck pain or your complaints persist, please have them checked by a doctor. You'll find general information in the guide Pillows for neck tension.

So: do you need to change your pillow?

Not necessarily. If you sleep on your back, wake up without complaints and your pillow doesn't push your head forward, your pillow is probably the right one. In that case you don't need to change anything.

It's different if you often rearrange yourself at night, fold your pillow or prop it up, or have to guess all over again every time you buy one. Then it's worth having your measurements taken. If you switch between your back and your side during the night, give the position you spend most of your time in. For an overview of all the topics around choosing a pillow, see the Guide: the right pillow.

Work out your size yourself or get measured. Work out your size or find a stockist near you.

Thijs van der Hilst, physiotherapist (non-practising)
Inventor of Pillowise