For even more insight on how we test our mattresses, check out our sleep products methodology page.
Sleep tips to reduce back pain
To avoid or reduce back pain, experts say you should be conscious of your sleeping position and bed setup.
Get in a comfortable, aligned sleeping position
If you deal with chronic back pain, first make sure you physically feel good in your sleeping position—whether that’s on your back, stomach, side, or a combination. If you don’t, it’s a good indication you might also wake up feeling achy. If you can’t get comfortable, that’s something to note, too. “Each person is different, and people should take the time to try out different surfaces to find what works for them,” says Dr. Jain.
Once you feel comfortable in your bed, you’ll want to turn your attention to your spinal alignment. “Keep your ear, shoulder, hip, knee, and ankle aligned,” Colleen Louw, PT, spokesperson for the American Physical Therapy Association, previously told SELF, and put “a pillow between your knees and ankles.” This helps ensure that you don’t roll forward and potentially twist your back, she notes. Other ways Louw suggests you use a pillow to encourage alignment. If you’re a side sleeper, hug a pillow in front of you to keep your torso from rotating. And if you’re a back sleeper, slip a pillow or two under your knees to prevent any extra tension on your spine.
Consider your pillow setup
While we’re on pillows, you’ll want to make sure the one under your head isn’t too tall or too low for you, George Cyril, MD, a physiatrist at the Hospital for Special Surgery in New York City, tells SELF. If your spine, shoulders, and neck aren’t in a neutral position while you sleep, you’re more likely to wake up with soreness and that dreaded “kink” in your neck. (Check out our guide to the best pillows to find one that works with your sleep style).
Talk with a professional
Even with these guidelines in mind, a bed alone might not grant you the back relief you crave. It’s important to remember that back pain can be caused by any number of things, so consider talking to your doctor if you have persistent discomfort.
FAQs
TL;DR? We’ve summarized some of the most important info about picking the best mattress for back pain.
What type of mattress is best for back pain?
The best mattress for back pain depends largely on your personal preferences. “Overall, it really comes down to personal choice rather than specifying certain types of bed firmness based on the positions in which people sleep,” says Dr. Jain. “There is no formula or one-size-fits-all type of solution. People should simply sleep on the surface they find most comfortable and that causes them the least amount of pain. This is a trial-and-error thing that may require experimenting before actually selecting a mattress that will be used in the long term.” That said, research does tell us that for many people, medium-firm to firm mattresses provide the support necessary for avoiding back pain.
Is a memory foam mattress good for back pain?
A memory foam mattress is designed to curve to the body’s shape, so it can help with back pain (as long as it’s firm enough for your body size and you find it comfortable). If you’re looking for a memory foam mattress to help with a bad back, check out the Nectar.
Can a mattress topper help with back pain?
A mattress topper may help with back pain as long as it’s supportive. Our experts recommend a three to four-inch topper if your bed is getting old and creaky or a one- to three-inch topper if you’re just searching for a little more cushioning. “Overall, for patients suffering from back pain, different mattress pads may provide a cheaper alternative than purchasing a new mattress,” says Dr. Jain. “As their mattress ages and springs become worn out, a mattress pad could provide additional support, firmness, and cushioning to help with sleep.”
Which mattresses are bad for back pain?
Mattresses that are too soft may exacerbate back pain because they don’t support your body’s pressure points. On the other end of the spectrum, too-firm options may throw your spine out of alignment. Our favorite pick for a supportive mattress is the Saatva Classic.
What is the best sleeping position for back pain?
Research is mixed on what sleeping position is the “best,” as it largely depends on the cause of your back pain. But generally speaking, the best sleep position for you is the one that feels comfortable and keeps the integrity of your spinal alignment in check.
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