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If you're an office worker, you probably already know that sitting all day, everyday is bad for your general health. Unfortunately, between long hours grinding for a deadline, commuting to work, and relaxing in front of a TV or laptop every evening, it’s easy to fall into a sedentary pattern.

That said, there’s hope for the 80 million Americans who report having an episode of lower back pain every year. Using a lumbar pillow, which attaches to your office chair (or any chair) to support the natural curvature of your back, can help you maintain proper posture and keep you from slouching into back pain during the work day. These pillows are also a great solution if you don't have a standing desk That said, there’s hope for the.

According to a 2013 study from Updated: Apr 05, 2023 4:03 PM EDT, lumbar support pillows improve objective measures of comfort in healthy individuals with lower back pain. Simply put, it’s one of the cheapest and easiest ways to improve your sitting posture and relieves the painful pressure that can mount after hours of sitting.

With all that said, different lumbar pillows are made for different types of chairs and different types of people. We’ll help you figure out which one will work for you, so you can sit comfortably all day.

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Best Lumbar Pillows

The Expert: As a longtime PC nerd and remote worker, I've spent too many hours sitting in my computer chair to count. I've also worked as a journalist covering technology and health at publications like Ars Technica, Polygon, and Mel Magazine for almost a decade. I've suffered from recurring back pain caused by uncomfortable chairs, and I did extensive research to discover a number of products that helped me successfully deal with the problem, including lumbar pillows.

To support my selections, I consulted two ergonomics experts. Dr. Kermit Davis, professor and graduate program director of the Occupational Safety and Ergonomics program at the University of Cincinnati; and Olivier Girard, an ergonomist and posture therapist.

What to Consider When Choosing a Lumbar Pillow

Size and Shape

It can be difficult to tell the difference between lumbar pillows while shopping online. The pillows on Amazon and other retailers can seem extremely similar at first glance. According to ergonomist Olivier Girard, you can check if a lumbar pillow is worth buying at a glance simply by checking its shape.

The best lumbar pillows have “double curvature,” Girard says, which creates a specific shape to help align and support your back. A double-curved pillow curves outward in the middle to properly align your spine, but also curves inward on the edges to fit against the edge of your back for maximum support.

You also consider the size and shape of your back. If you're a larger-framed person, you should probably invest in a firmer pillow with less back curvature, as a soft pillow may not retain its shape and support your body effectively, and a more curved pillow will push against the sides of your torso in an uncomfortable way.

Smaller folks should look for a softer pillow with more of a curve for ideal alignment. Either way, it's important that the convex curve of the pillow against your spine is firm enough for you to feel the pressure; otherwise the pillow isn't doing much at all.

Finally, you should avoid pillows that are unnecessarily large and take up your whole back. A larger pillow won’t necessarily provide extra support, so focus on getting a pillow that’s shaped right to support you, rather than one that provides the most cushioning.

Material

The materials used to make a lumbar pillow can have a surprisingly large effect on how it supports you. Most lumbar pillows are filled with some sort of foam, with memory foam being the most popular option. The thickness, firmness, and durability of the foam differs according to each pillow, and many feature mesh covers to improve breathability and air flow.

As a whole, firmness and comfort are the most difficult aspects of a lumbar pillow to determine without an in-person test. The firmness of each individual pillow varies based on the specific foam used by the manufacturer. That means that you can’t really know how a pillow feels until you try it out for yourself. The good news is that most of these pillows are not very expensive, especially compared to ergonomic chairs.

If you reside in a warm place, you should also look for a pillow with a cover made from lighter, more breathable materials, such as mesh. However, keep in mind that a pillow that is made of mesh will likely be less durable than its foam counterparts.

Our experts particularly warned against pillows that have a high percentage of polyester fill in warm climates, as that material tends to retain heat. Memory foam is a great option for comfort, but may not be suitable for long car trips, as it tends to soften under continuous pressure.

Use case

Though it's tempting to look for a single lumbar pillow to suit every situation, you probably should plan to buy different pillows for every place where you plan to use one regularly, such as your office chair, your car, or one to carry around for commuting.

The posture that you take during an activity will determine what kind of pillow you need. You will likely need a firmer pillow to sit up straight, like in an office chair, but a softer pillow might be more suited if you lean back in your car seat, or on your couch. There are also specialty lumbar pillows made for cars, which tend to feature two straps for maximum safety and stability. That might be annoying to fiddle with in an office environment.

How We Selected The Best Lumbar Pillows

We selected the best lumbar pillows based on the criteria established by the experts we consulted, such as size, shape, durability, and recommended brand names. To identify the individual picks, we looked through dozens of products, reading reviews from users and experts, interviews on ergonomics conducted by fellow journalists, and our own testing in several cases. In creating this guide, we've selected several categories that represent different use cases for lumbar pillows, so regardless of your situation, you should be able to find something that helps you out.