whats the ideal pillow for back sleepers?

For back sleepers, the ideal pillow should be relatively thin to maintain proper neck alignment and prevent the head from being pushed too far forward. Mike Wasilisin suggests using a thin pillow under the neck, while emphasizing the importance of placing a thick pillow, like a yoga bolster, under the knees to help maintain a natural curve in the lower back. This setup can provide optimal support and comfort, reducing strain on the spine and alleviating potential back pain during sleep 1.

In addition to pillow choice, some experts recommend additional support. Chalene Johnson describes using firm decorative pillows to create an incline for a slightly elevated position. This can also help improve sleep quality for those with back issues 2.