How to Choose the Best Mattress for Back Pain
Make your mattress work for you, not against you.
If you suffer from chronic or occasional back pain, switching mattresses can alleviate discomfort for a better night's sleep. The best mattresses for back pain promote spinal alignment while you sleep. Unsure how to choose the best mattress for back pain? Keep reading for everything you need to know.
Mattresses for Back Pain at a Glance
- Firm enough to support your spine, but not too firm.
- Soft enough to mold to your body's natural shape, but not so soft that you sink into the mattress.
- Accommodates your body weight and sleeping position.
1. Consider Mattress Firmness
The firmness or softness of your mattress determines your spine's alignment while you sleep. To alleviate back pain, choose a mattress firm and supportive enough to maintain natural alignment, but not so firm that it causes discomfort while sleeping.
Your mattress should contour to your body, but if it’s too soft, it won’t provide sufficient spinal support. In general, the heavier you are, the more spinal support you'll need and and the firmer your mattress should be.
- Firm Mattresses: Firm and extra-firm mattresses offer the most support possible.
- Medium-Firm Mattresses: Medium-firm mattresses allow your body to sink gently into your mattress, but still offer ample support to keep your spine in proper alignment.
- Plush Mattresses: Plush mattresses are a good choice for lighter individuals who sink less deeply into their mattresses, or those who prioritize comfort while sleeping. However, they aren't always ideal for mitigating or alleviating back pain.
Tip!
Check out Your Guide to the Mattress Firmness Scale to determine which options is best suited for you.
Think About Sleeping Position
Your sleeping position is another important consideration when choosing a mattress. Select a mattress that suits your sleeping position to help alleviate back pain.
- Back Sleepers: Sleeping on your back is one of the best ways to mitigate back pain. A medium-firm mattress provides adequate support for back sleepers, but a pillow can be placed under the knees for extra elevation and spinal alignment.
- Side Sleepers: For side sleepers, a mattress that’s too firm can leave your hips, knees, and shoulders uncomfortably out of alignment, causing back pain. The proper mattress for side sleepers will be soft enough to accommodate their shoulders and hips, making medium and plush options the best picks. Browse our guide on Discover the Best Pillow & Mattress for Side Sleepers for even more information.
- Stomach Sleepers: Sleeping on your stomach puts significant pressure on your lower back, which can enhance existing back pain and even trigger its development. A firm mattress is best for stomach sleepers because it prevents your hips and pelvis from sinking deeply into the bed, reducing spinal pressure. Read our guide to the Best Pillows for Stomach Sleepers for more tips and tricks on outfitting your bed.
Mattresses can regulate body temperature, helping to manage back pain for a restful night’s sleep. It’s important to choose a mattress that contributes to your body’s optimal sleep temperature:
- For Those Who Overheat: If you tend to overheat during the night, select a mattress with cooling technologies, like gel memory foam or breathable latex material. These selections prevent excessive heat buildup, which can exacerbate back discomfort due to muscle inflammation.
- For Those Who Run Cold: If you typically run cold during the night, a mattress made of thick material is just what you need. Pillow-top mattresses add an extra layer of cushioning for warmth and softness that reduces back discomfort.
Tip!
For information about other mattress characteristics like material, foundation type, and size, check out our comprehensive Mattress Buying Guide.
