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Support your posture and reduce pain with these top, editor-tested pillows. sun shades for car windows
Lumbar support pillows are designed to relieve lower back pain by reducing strain and pressure on the spine, says John Gallucci, Jr. of JAG-ONE Physical Therapy. He adds that these pillows can support your spine’s natural curvature and give your back muscles an opportunity to rest in a neutral position.
A good lumbar support pillow will typically be made from memory foam, include adjustable straps for versatility, and will be the right thickness for your body size as well as the place you plan to use it (e.g., your car, desk chair, or recliner). We tested 19 popular lumbar support pillows in the Verywell Health Lab for their overall comfort and support, as well as their quality, durability, and value. We also consulted with experts to find out more about what to look for when comparing pillows for back pain. Here are our favorite options available today.
Works in a variety of seats
Memory foam is soft but firm
Strap is too short for some seats
Material: Memory foam | Positioning Straps: Yes | Shape: Rectangle | Care Instructions: Machine washable cover
With a just-right firmness and secure fit to many different types of seats, the Samsonite Ergonomic Lumbar Support Pillow earns the top spot on our list as our best overall pick. In testing, the memory foam was comfortable and supportive, and it not only improved our posture but also relieved our muscle tightness and lower back discomfort. Even though it has only one adjustable strap, we didn’t have to constantly readjust its position.
Meanwhile, the memory foam is high-quality enough to be soft but firm, and it held its shape well throughout testing. The removable cover washed up without issue, showing no signs of wear and slipping on and off the pillow easily. Considering it’s priced at just $30, the Samsonite pillow nicely balances value with quality, and we think it would work well for most people looking to buy a lumbar support pillow.
Depending on where you plan to use this pillow, the strap may end up being too short; while it’s likely to fit around an office chair with ease, it may or may not fit around the driver’s seat of your car. It’s also more on the plush side, so if you’re looking for rock-solid support, it may not be firm enough.
Won’t slip out of place
Not compatible with all types of vehicle seats
Material: Memory foam | Positioning Straps: Yes | Shape: Wedge | Care Instructions: Machine washable cover
We used the Dreamer Car Lumbar Support pillow on several drives throughout the testing period, and its benefits were clear: it relaxed our muscles and reduced back pain on long commutes, and also stayed in place extremely well even with different drivers utilizing it, thanks to the dual straps.
For a midrange pillow (in terms of pricing), we were impressed at the construction and never noticed any flattening out. That said, we weren’t able to test this pillow as much as one we would keep in an office chair since it’s just for the car—and sometimes we simply didn’t feel we needed the extra support and removed it mid-drive.
It could be a bit difficult to clean; the manufacturer states the cover is removable and washable, but our editor felt spot cleaning was the best option. It also might not be as versatile for different users if they vary widely in height.
Cover feels like a cozy blanket
Not for small seats or firm chairs
Material: Memory foam | Positioning Straps: No | Shape: Oblong | Care Instructions: Machine washable cover, dryer-safe inner
Even if you’re not someone with a back-straining day job, you might still benefit from placing a lumbar support pillow in other places around your home, like your couch. And the Sunday Citizen Snug Lumbar Support Pillow has a lot to offer when it comes to maximizing comfort in more casual, comfy seating locations. In testing, we were impressed by how well-constructed the pillow was and just how comfortable it made us feel. With a soft, blanket-like outer cover and no need for constant re-fluffing, this pillow was like a supportive body pillow that reduced strain and pressure on our lower back.
It also helped improve our posture, especially in slouchier, less-firm seats. One thing we noticed is that this pillow can actually be too big for firmer seats as it pushes your lower back out a bit far. But it fills in the gap of less supportive seats quite well. It’s an investment at nearly $100, but it’s definitely worth purchasing on sale or even at full price if you’re looking for an attractive and high-quality lumbar pillow for your living room.
You have to have the right place for this pillow: It doesn’t work as well in smaller or firmer seats as it does on cushy couches or beds. It also arrives vacuum-sealed and needs a day or two (and possibly a turn in the dryer) to reach its maximum fluffiness.
Easy to clean and holds shape well
Doesn’t work with every type of chair
Material: Memory foam | Positioning Straps: Yes | Shape: Rectangle | Care Instructions: Machine washable cover
The Desk Jockey Lumbar Support Pillow is a well-made option for someone looking to keep costs as low as possible; it held up to extensive use in testing without showing any signs of wear, didn’t lose its form over time, and was easy to clean. Its price point isn’t much if you’re just looking for some basic back support, though the pillow doesn’t go the extra mile in improving posture or relieving lower back pain.
It’s also worth noting that the Desk Jockey doesn’t work well for every type of chair, so we recommend it as a best budget pick with some caution. Our editor struggled to keep it in place when using it with a rounded-back chair as the straps were slippery and slid down.
This pillow might not be the best choice for someone looking to correct their posture; it provides a light amount of back support only. Plus, it may or may not be compatible with your chair—our editor had difficulty pairing it with their office chair because of the chair’s shape and design.
Material: Memory foam | Positioning Straps: Yes | Shape: Butterfly | Care Instructions: Machine washable cover
Because sciatic nerve pain can strike anywhere from the middle of your back all the way down to your feet, we appreciate that the Cushion Lab Back Relief Lumbar Pillow covers a wider area of the back, including support for the upper back and lower shoulders as well as the lumbar region. In testing, we especially liked how the pillow fit snugly along the curvature of the spine, creating what felt like a supportive “shelf” for our upper back to rest against.
That upper back support corrected our posture and relieved tension, ultimately reducing some of our existing back pain. The pillow is clearly designed well; though it comes with a strap, we often didn’t need to use it. For the most part, we thought the pillow had the perfect amount of firmness without being too hard. That may partly be due to the extra dense foam it uses. Matthew Cavanaugh, DC, chiropractor at Cavanaugh Chiropractic in Louisiana, says it’s uniquely primed to mold to the curve of your spine and hold its shape, supporting your back all day. It’s an investment, but if you need the extra back coverage, we think it’s worth it.
It’s a little bit more expensive than many of the other pillows on this list, and while we liked it, we might recommend waiting for it to go on sale. Plus, we would have appreciated some guidance on how to best position the pillow (we actually used it upside down at first because there were no instructions).
Can be used in multiple positions
Stows away in small bags or backpacks
Thicker and firmer than average
Takes some getting used to
Material: Memory foam with gel | Positioning Straps: No | Shape: Rectangle | Care Instructions: Spot clean only
If you’re looking for a more convenient way to transport your lumbar pillow from one place to another, the Sojoy 3 in 1 Foldable Gel Seat Cushion offers maximum lumbar support in a small, extra-portable package. Made of memory foam with a gel layer, this seat can be kept folded to provide thicker support or unfolded to fit a larger space, plus it comes with handles for easy carrying.
In testing, we’ll admit we had to take a day or two to adjust to this seat; it’s thick and firm, and there are multiple ways to use it. But once we did, we noticed the benefits quickly: it kept our back and neck aligned, improving our posture, and was versatile enough to be used under us as a seat cushion, behind our back as lumbar support, or even behind the neck for extra posture support. Considering how versatile it is, the price point for this pillow is more than fair—it’s a little like getting multiple pillows for the price of one.
You’ll need to be patient enough to try different ways of using this pillow until you find your personal “sweet spot,” since it’s thicker and firmer than many other pillows and requires some trial and error to find the best use.
Larger than most other lumbar pillows
Material: Memory foam | Positioning Straps: Yes | Shape: Wedge | Care Instructions: Machine washable cover
The Coushy Ergonomic Back Relief Cushion is on the larger side, but that’s part of the reason why we like it for people with back pain. According to Dr. Cavanaugh, it provides support to the entire length of your back while conforming to your spine, creating a broader feeling of comfort that’s often missing with traditional lumbar support pillows.
Our testing confirmed that the Coushy really is a stellar choice for people with back pain; while it felt overly firm at first, it did conform to our body once we leaned against it. Then it began to noticeably alleviate the typical strain on our back muscles, reduce slouching and slumping, and decrease lower back pain. On top of that, it’s a well-constructed product that washes easily and includes a strap that effectively keeps it in place. And despite us using it every day for a month, it still looked brand-new after regular use. While it’s not the cheapest pillow on this list, its therapeutic benefits make the cost completely reasonable.
It’s a large pillow—larger than a normal lumbar support pillow—so it might not fit on every chair and could be difficult to use in a car.
We tested 19 lumbar support pillows for two weeks and tested them at least five times per week for a minimum of 30 minutes per use. Throughout the testing, we evaluated each pillow based on five attributes:
We continue to test each lumbar support pillow at home and will update our recommendations if we notice anything substantial that we haven't already documented.
It depends on the individual. If you’re at risk for developing poor posture from repetitive activities like prolonged sitting or standing, says Dr. Cavanaugh, you could definitely benefit from a lumbar support pillow.
There’s no one-size-fits-all recommendation for thickness. Dr. Geisbert says the thickness should be based on the amount of space you need to fill in your seat so you can sit comfortably with your natural curvature supported; on average, she adds, most people need about four to five inches of extra support. But be careful: Dr. Cavanaugh says using a too-large pillow when you are more petite could create strain for your joints instead of supporting them.
According to Kristen Gasnick, PT, DPT, outpatient rehabilitation at Holy Name Medical Center in New Jersey, your posture deteriorates over time as the paraspinals—the muscles that run up and down the back and support the spine—fatigue, leading to a rounded back and hunched posture. When placed correctly, a lumbar pillow can help maintain the normal curvature of your lower back, reducing muscular fatigue, helping you maintain better posture, and decreasing strain on your lower back, explains Dr. Gasnick.
Dr. Gallucci says putting your pillow in the right place is actually the key to getting results, so he recommends placing it vertically in the chair between the bottom of your shoulder blades and the top of your hips so it can rest in the small of your back and maintain your natural spinal curve.
Sarah Bradley has been a freelance writer since 2017, tackling health commerce articles, product reviews, and shopping guides on everything from dry skin moisturizers and wart removers to menstrual cups and toothbrushes for braces. She has written about pillows many times, from cooling pillows and side sleeper pillows to hypoallergenic pillows, so she knows what goes into the making of a product that can help you sleep more peacefully.
By Sarah Bradley Sarah Bradley has been writing parenting content since 2017, after her third son was born. Since then, she has expanded her expertise to write about pregnancy and postpartum, childhood ages and stages, and general health conditions, including commerce articles for health products. Because she has been homeschooling her sons for seven years, she is also frequently asked to share homeschooling tips, tricks, and advice for parenting sites.
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