The 13 Best Lumbar Support Pillows for Better Posture, According to a Physical Therapist
You know the feeling: It’s 6 p.m. and you’ve shut your laptop for the day, only to get up from your desk with lower back pain so intense, you don’t know if you’re going to make it to happy hour after all. You’ve gone too long without one of the best lumbar support pillows, and your back is feeling the burn.
- 01How we chose
- 02Best Budget
- 03Best Memory Foam
- 04Best Ergonomic
- 05Best Breathable
- 06Best cooling
- 07Best seat pillow
- 08Best set of pillows
- 09Best inflatable
- 10Best roll pillow
- 11Best heated
- 12Best temperature-regulating
- 13Best for lower back
- 14Best full back support
- 15when do you need a lumbar support pillow?
- 16will a lumbar support pillow help back pain?
- 17what to look for in lumbar support pillow
- 18Things to consider before buying
- 19FAQ
- Jessica McManus, PT, FAAOMPT, physical therapist, functional medicine health coach, and owner of Full Circle Wellness PT
- Lev Kalika, DC, chiropractor and owner of New York Dynamic Neuromuscular Rehabilitation & Physical Therapy
- Lindy Royer, PT, NCPT, physical therapist and master instructor at Balanced Body
- Tony Matoska, PT, DPT, CMPT, physical therapist and clinical manager at Athletico Physical Therapy
Unforgiving office chairs, backless kitchen stools, and worn-out couches can all wreak havoc on our spine health. Layer on bad posture (aka, hunching over our laptops to better see our screens) and back pain can become brutal over time. Luckily, accessories like lumbar support pillows can help take the load off tired spines, alleviating pressure and reducing stress as you sit.
Best lumbar support pillows, at a glance
- Best budget: DMI, Lumbar Support Pillow, $19
- Best memory foam: Everlasting, Comfort Lumbar Support Pillow, $38
- Best ergonomic: Cushion Lab, Back Relief Lumbar Pillow, $65
- Best breathable: Lovehome, Lumbar Support Pillow, $33
- Best cooling: Purple, Back Cushion, $53
- Best seat pillow: Tush Cush, Tush Cush Orthopedic Seat, $55
- Best set of lumbar support pillows: Amazon Basics, Seat Cushion & Lumbar Support, $61
- Best inflatable: BodyRyzm LifeSciences, Back Vitalizer, $60
- Best roll pillow: OPTP, The Original McKenzie Lumbar Roll, $25
- Best heated: Homedics, Lumbar Pillow, $65
- Best temperature-regulating: Coushy, Ergonomic Back Relief Cushion, $69
- Best for lower back: Sunday Citizen, Snug Lumbar Support Pillow, $76
- Best full back support: Wrap and Go, Ergonomic Lumbar Support Cushion Pillow, $60
How we chose
We spoke with several physical therapists and a chiropractor for their top picks on lumbar support pillows. Based on their expertise, criteria to consider when selecting a pillow include:
- Function
- Firmness
- Size and shape
The best lumbar pillows for lower back support
Best budget
At under $20, this lumbar support pillow is the most inexpensive option on the list. It ticks all the boxes for a supportive back pillow, and it has received rave reviews from Amazon shoppers. “Keeps my back well during my whole time while working and studying from home,” wrote one customer.
It’s made of firm, contoured foam, and it features a wooden insert to reinforce support, plus a strap that allows you to affix it to a chair. As a bonus, it comes with a machine-washable cover that makes it easy to clean between uses. Its ergonomic design gives it a custom-feel, contouring to fit the curves of your back no matter how you’re sitting.
Product details:
Shape: Rounded-edge rectangle
Material: Foam
Positioning Straps? Yes
Firmness level: Firm
Adjustable? No
Inflatable? No
Care instructions: Machine-washable cover
Ratings:
Comfort: 3.8/5; Support: 3.9/5; Quality: 3.8/5; Durability: 4.6/5; Value: 4.8/5
Pros:
- Budget-friendly
- Features a wooden board for reinforced back support
Cons:
- Strap is non-adjustable
Best memory foam
Originally $52, now $39
Love that memory foam feel? McManus (and over 31,000 happy Amazon customers) also suggests this pillow, which swaps the inflatable design for a dreamy, spine-loving foam. It’s only $33 and has everything you want in a good lumbar support pillow: It contours to your back, is travel-friendly, and is breathable, so no worrying about breaking a sweat while you try and perfect your posture. If you do get a little sweaty, fear not—the removable cover is machine washable and easy to zip on and off.
It’s made with polyester mesh and has dual adjustable straps—so you can easily place it on different chairs. Whether you’re sitting on a plane, at a desk, or in the car, this versatile pillow is ready to go with you.
Product details:
Shape: Rounded-edge rectangle
Material: Foam
Positioning Straps? Yes
Firmness level: Medium to firm
Adjustable? Yes
Inflatable? No
Care instructions: Machine-washable cover
Our ratings:
Comfort: 4.4/5; Support: 4.5/5; Quality: 4.5/5; Durability: 4.5/5; Value: 4.3/5
Pros:
- Contours to your back
- Adjustable straps
- Machine-washable cover
Cons:
- Thicker in size
Best ergonomic
Originally $79, now $64
Desk chairs, sofas, passenger seats, your favorite La-Z-Boy—if you can lean up against it, Cushion Lab’s lumbar support pillow can make it more comfortable. Designed by the brand’s team of in-house ergonomists, it hugs the spine to match the natural contours of the back and balance the spine. Know that it is made from an extra-firm memory foam, so if you prefer a more forgiving fabric, this might not be your thing. Otherwise, strap it on to any surface, sit back, and relax.
Product details:
Shape: Rounded chair
Material: Polyester outer shell and foam
Positioning Straps? Yes
Firmness level: Firm
Adjustable? Yes
Inflatable? No
Care instructions: Machine washable, air dry only
Our ratings:
Comfort: 4.8/5; Support: 4.8/5; Quality: 4.7/5; Durability: 4.7/5; Value: 4.6/5
Pros:
- Contours naturally against the back
- Adjustable strap
- Machine-washable cover
Cons:
- Extra-firm memory foam may not be for everyone
Best breathable
Another budget-friendly option is this lumbar support pillow from Lovehome, which has garnered a devoted following on Amazon. The memory-foam body is ideal for long days at your desk or in your car, giving you better spinal alignment as you sit. It’s breathable, travel-friendly, and ultra-supportive, plus it’s backed with a lifetime warranty in case you ever need a replacement.
Product details:
Shape: Rounded-edge rectangle
Material: Memory foam
Positioning Straps? Yes
Firmness level: Medium
Adjustable? Yes
Inflatable? No
Care instructions: Machine-washable cover
Our ratings:
Comfort: 3.8/5; Support: 4.4/5; Quality: 4.5/5; Durability: 4.5/5; Value: 4.5/5
Pros:
- Supports the back’s natural curve
- Adjustable straps
- Machine-washable cover
Cons:
- Thicker in size
Best cooling
Originally $79, now $71
If you’re looking for instant comfort, you can never go wrong with a Purple product. This back pillow uses the brand’s signature Grid that absorbs shock, alleviates pain, and provides relief in all the right places. Use the adjustable strap to secure it to your favorite desk chair, then sit back and relish in the Grid’s too-good-to-be-true cushiness. Paired with the brand’s double-seat cushion, and you’ll never want to leave your office chair again.
Product details:
Shape: Rounded-edge rectangle
Material: Proprietary Purple Grid (GelFlex polymer) material
Positioning Straps? Yes
Firmness level: Medium
Adjustable? Yes
Inflatable? No
Care instructions: Machine wash cold, tumble dry low
Our ratings:
Comfort: 3.8/5; Support: 3.9/5; Quality: 3.8/5; Durability: 4.6/5; Value: 4.8/5
Pros:
- Air channels allow for maximum air flow
- Flexible, bounce-back material
- Adjustable strap
- Machine-washable cover
Cons:
- Hard to keep the pillow in place
Best seat pillow
If you’re dealing with back pain from sitting in an office chair all day, McManus recommends the Tush Cush. “This is generally something that you place on your seat, and sit on,” she says. “It slightly shifts the pressure of your body weight forward so that you have less pressure directly on your lower spine, and more on the back of your thighs.”
It also features a washable fabric cover that makes it easy to clean. If you’re feeling fancy, though, it also comes in a cloud-like sheepskin option that’ll change the way you sit forever.
Product details:
Shape: Rounded-edge rectangle
Material: Foam
Positioning Straps? Yes
Firmness level: Medium
Adjustable? No
Inflatable? No
Care instructions: Machine-washable cover
Our ratings:
Comfort: 4.0/5; Support: 3.9/5; Quality: 4.8/5; Durability: 4.1/5; Value: 3.7/5
Pros:
- Reduces pressure on lower back
- Tilts pelvis to restore natural spine curvature
- Machine-washable cover
Cons:
- Provides no back cushion
Best set of lumbar support pillows
The Amazon Basics seat cushion and lumbar pillow set are ideal for those who want twice the support. The seat cushion features a non-skid bottom to prevent slippage, while the lumbar support pillow has two buckled straps that you can adjust to fit chairs of various sizes. Both the seat cushion and lumbar support pillow are filled with a firm memory foam and feature a breathable cover that’s machine washable. There’s also a version with gel memory foam to offer users a cooling effect.
Product details:
Shape: Rounded-edge rectangle
Material: Foam
Positioning Straps? Yes
Firmness level: Firm
Adjustable? Yes
Inflatable? No
Care instructions: Machine-washable cover
Our ratings:
Comfort: 4.0/5; Support: 4.0/5; Quality: 3.8/5; Durability: 3.9/5; Value: 4.2/5
Pros:
- Comes with seat cushion and lumbar support pillow
- Machine-washable cover
Cons:
- Some reviewers say it isn’t so comfortable
Best inflatable
McManus is a big fan of this pillow which has brought her patients “a lot of success.” It’s completely adjustable and portable, perfect for providing quick relief in desk chairs, car seats, and on uncomfortable plane rides. “I like that it can be inflated or deflated for more or less support,” she says.
Product details:
Shape: Rounded-edge rectangle
Material: Air-inflatable material
Positioning Straps? Yes
Firmness level: Medium
Adjustable? Yes
Inflatable? Yes
Care instructions: Do not wash
Our ratings:
Comfort: 3.6/5; Support: 3.6/5; Quality: 3.5/5; Durability: 4.0/5; Value: 4.6/5
Pros:
- Portable
- Lightweight
- Adjustable support
Cons:
- Not as firm or contouring as other pillows
Best roll pillow
Want a pillow you can truly take anywhere? The McKenzie roll is about as portable as it gets, thanks to its compact design and lightweight packaging that fit easily into duffels, backpacks, suitcases, and more. Don’t let its size fool you, though—this small-but-mighty pillow is ideal for localized relief and has won the hearts of pain specialists, physical therapists, and chiropractors for years. For $24, adding one to your home office (or office office) is a no-brainer.
Product details:
Shape: Rounded cylinder
Material: Foam
Positioning Straps? Yes
Firmness level: Medium and firm options
Adjustable? Yes
Inflatable? No
Care instructions: Machine washable
Our ratings:
Comfort: 4.1/5; Support: 4.2/5; Quality: 4.1/5; Durability: 4.2/5; Value: 4/5
Pros:
- Portable
- Adjustable strap
- Has two density options to choose from
Cons:
- Moves around because of cylindrical shape
Best heated
We know McManus advised against logs, but editors love this heated option from Homedics. It doubles as a heating pad, warming sore muscles and loosening things up while you get support. Like the others, it fits seamlessly onto chairs and sofas, only this one comes with three different heat settings to soothe while you sit. Seriously, this plush pillow is so comfy, you’ll never sit in another stiff desk chair without one again.
Product details:
Shape: Rounded-edge cylinder
Material: Foam
Positioning Straps? Yes
Firmness level: Medium to firm
Adjustable? No
Inflatable? No
Care instructions: Machine-washable cover
Our ratings:
Comfort: 3.8/5; Support: 3.9/5; Quality: 4.0/5; Durability: 4.2/5; Value: 4.5/5
Pros:
- Can be used on neck, back, and shoulders, and while lying down
- Three heat settings
- Adjustable strap
Cons:
- Requires a power outlet
Best temperature-regulating
Originally $87, now $71
Another ergonomic recommendation from Dr. Kalika, this pillow can be strapped to most chairs and fits most lumbar curves. It’s made with bamboo charcoal-infused memory foam to provide support and to be temperature-regulating and odor-resistant. The cover is also breathable and washable, and the inner lining has antimicrobial protection to keep it fresh even after multiple uses.
Product details:
Shape: Rounded chair
Material: Foam
Positioning Straps? Yes
Firmness level: Medium to firm
Adjustable? Yes
Inflatable? No
Care instructions: Machine-washable cover
Our ratings:
Comfort: 4.7/5; Support: 4.8/5; Quality: 4.8/5; Durability: 4.7/5; Value: 4.8/5
Pros:
- Temperature-regulating
- Antibacterial lining
- Adjustable strap
Cons:
- Some reviewers say the straps slip
Best for lower back
If your lower back is really feeling the burn, tuck this narrow pillow behind your lower back for instant relief. It’s made from a plush memory foam that absorbs shock and relieves pressure where you need it most. Its narrow design also doubles as a body pillow that fits in between legs and under hips perfectly. Doesn’t hurt that it comes in a rainbow of colors that double as hygge home decor.
Product details:
Shape: Rounded, elongated rectangle
Material: Foam
Positioning Straps? Yes
Firmness level: Medium
Adjustable? No
Inflatable? No
Care instructions: Machine-washable cover
Our ratings:
Comfort: 3.8/5; Support: 3.9/5; Quality: 4.6/5; Durability: 4.3/5; Value: 4.5/5
Pros:
- Versatile—can be used for back, neck, or as a body pillow
- Stylish
- Machine-washable cover
Cons:
- Long, so may not fit as well on an office chair
Best full-back support
Originally $120, now $53
Dr. Kalika recommends this ergonomic memory foam pillow that can conform to different people’s backs. It has a removable, machine-washable mesh cover to keep you cool, and it’s lightweight so you can bring it with you from room to room, in the car, on-the-go, and more.
Product details:
Shape: Rounded chair
Material: Foam
Positioning Straps? Yes
Firmness level: Medium to firm
Adjustable? Yes
Inflatable? No
Care instructions: Machine-washable cover
Our ratings:
Comfort: 4.6/5; Support: 4.7/5; Quality: 4.5/5; Durability: 4.6/5; Value: 4.8/5
Pros:
- Ergonomic
- Lightweight
Cons:
- Bulky size
How do you know when you need a lumbar support pillow?
If you have back pain when sitting, a lumbar support might be beneficial for you, says physical therapist Tony Matoska, PT, DPT, CMPT, clinical manager at Athletico Physical Therapy in Wisconsin. If you’re hesitant to purchase a lumbar support pillow, he suggests placing a rolled-up towel across your lower back for support instead. “If you find moderate improvement in your sitting tolerance from that, then that would suggest that looking into [a lumbar support pillow] would be very helpful,” he says.
“Oftentimes, we sit at the edge of our chairs without any back support and end up slouched,” says Jessica McManus, PT, FAAOMPT, physical therapist, functional medicine health coach, and owner of Full Circle Wellness PT. “When we use a lumbar support pillow or chair, it encourages us to scoot our bottoms all the way back into the chair and let our backs be supported by the back of the chair. This gives our back muscles a nice rest and encourages a better upright posture for our entire spine, while supporting our natural spinal curve in the lower back.”
Can using a lumbar support pillow help back pain?
According to Lindy Royer, PT, NCPT, physical therapist and master instructor at Balanced Body, yes. “When the fit and placement of the pillow match your unique structure, the muscles are more relaxed, allowing you to sit more comfortably with less tension and fatigue,” she says. “Correct placement of a lumbar support pillow may also enhance spatial awareness, giving you a feeling of safety, which also helps reduce muscle tension and promote relaxation.”
Keep in mind that while a lumbar support pillow can help alleviate your back pain, it won’t fix the issue, says Matoska, adding that it typically takes lifestyle modifications to solve the problem. Along with using a lumbar pillow, he recommends moving throughout the day.
“When you are sitting for prolonged periods, blood flow is minimized and things get tight,” he says. “It’s beneficial to get up and walk around the office, run to the water cooler, or do something to get yourself moving,” he says. Royer echoes this sentiment, adding: “Humans are not designed to sit without moving for long stretches of time, and even with a lumbar support pillow, we should get up and move every 30 to 60 minutes during the day.”
Another tip from Matoska? “Anyone with a history of back pain will benefit from an exercise program, and the best exercise is your favorite exercise. So if people can find something they enjoy doing, then that is going to help them.”
What to look for in the best lumbar support pillows
What do the best lumbar support pillows have in common? For starters, the pillow should hug your natural spine curve. “These cushions are often more square or rectangle-shaped, with a gentle curve to them, and not so much like the thicker, log-shaped cushions,” says McManus. These will improve your posture while resolving mild soreness throughout the day.
McManus also says firmness is important. “You want a cushion that is firm enough to hold its shape when you lean against it, and not something that will squish under the pressure of your back,” she says. This also means paying attention to the curve of your cushion, and making sure it nests into the natural contours of your body. “If it’s too small, you may be encouraged to flex your spine more, and if it’s too large, you may begin to arch your back more than feels natural,” she says. “Having some way to secure it onto your chair is also very helpful, like velcro straps to keep it in place.”
Additionally, Lev Kalika, chiropractor and owner of New York Dynamic Neuromuscular Rehabilitation & Physical Therapy, recommends finding a lumbar pillow that can be adjustable whether through ergonomic design or through air mechanism. “This is necessary because everyone has an individual spine configuration—some people may need to increase their lordosis (excessive inward curvature of the spine); some may need to support their increased lordosis; and some may need to decrease the height of their lordosis. Therefore, lumbar pillows should be able to be adjustable and come in all different shapes so that your spine can find custom comfort and support,” he says.
Things to consider before buying
To help you choose between the seemingly endless options of lumbar support pillows, consider these factors before you buy:
Price
There’s no denying that these type of pillows can get pretty pricey. Some are more expensive than others, but generally, lumbar pillows are a significant investment. Take your time considering how much you want to spend on a lumbar support pillow and how much you’ll use it so you get the best ROI.
Care instructions
Pay close attention to how each pillow should be cared for. Some options are machine washable, while others should not be tossed in the wash. In order to get the most out of it, you’ll want to take good care of the pillow, just as much as it’s taking care of you. That means, read the wash and dry instructions on the tag or packaging.
Shape
Everyone's body is different. That’s why lumbar support pillows come in so many different sizes—including rectangles, logs, or even chair shapes. There’s something out there for everyone. Try to choose the best shape that aligns with the curve of your spine, and depending on where you’ll be placing the pillow.
FAQ
What shape should a lumbar support pillow be?
As mentioned above, lumbar support pillows come in various shapes including log, rectangle, or even chair shape. While you should choose whichever one feels right for you, McManus typically recommends square- or rectangular-shaped pillows that hug your natural spine curvature. These types of pillow will help you sit upright and simultaneously alleviate soreness.
Where can lumbar support pillows be used?
According to Matoska, most lumbar support pillows are designed to fit the curvature of the spine, so they’re not ideal for other parts of the body. But he says that if using a log-shaped pillow, you can use it underneath your legs when seated or sleeping (it may even help support your sleep).
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