Best Mattress for Back Pain

According to the American Chiropractic Association, roughly 31 million adults in the U.S. experience frequent or chronic back pain. The condition also accounts for more than 260 million missed workdays each year. Although a wide range of treatments for back pain are available, many people can alleviate their day-to-day symptoms by choosing a more comfortable and supportive mattress.

The best mattress for back pain for any given sleeper depends on a number of factors, including their body type and normal sleep position. Ideally, a mattress should conform to the body, improve spinal alignment, and keep sleepers on an even plane without sagging too much. Due to material and design differences, certain mattress types tend to provide better back pain and pressure relief than others.

Here we’ll explore qualities and features that define the best bed for back pain. Our top mattresses for back pain among models sold today are listed below. We’ll also explain how to choose a good mattress for back pain based on composition, sleep position, and other variables.

Our Top Picks

  • Winkbed

    Best Overall

    Mattress Type: Innerspring
    Firmness: Medium Soft (4), Medium Firm (6), Firm (7), Firm (8)
    Price: $1,599
  • Bear Hybrid

    Best for Lower Back Pain and Recovery

    Mattress Type: Hybrid
    Firmness: Medium Firm (6)
    Price: $1,695
  • Saatva Classic

    Best for Upper Back and Neck Pain

    Mattress Type: Innerspring
    Firmness: Soft (3), Medium Firm (6), Firm (8)
    Price: $1,595
  • Nest Bedding Alexander Signature Hybrid

    Best Customized Firmness

    Mattress Type: Hybrid
    Firmness: Soft (3), Medium (5), Firm (7)
    Price: $1,599
  • Level Sleep Mattress

    Best All-Foam

    Mattress Type: Foam
    Firmness: Soft (3), Medium (5), Firm (7)
    Price: $1,199
  • Tempur-Pedic TEMPUR-Adapt

    Best Memory Foam

    Mattress Type: Foam
    Firmness: Medium (5)
    Price: $2,199
  • Yaasa Mattress

    Best Hybrid

    Mattress Type: Hybrid
    Firmness: Medium Soft (4), Medium Firm (6)
    Price: $1,299
  • Avocado Green

    Best Support

    Mattress Type: Hybrid
    Firmness: Medium Firm (6), Firm (7)
    Price: $1,399

Best Overall

Winkbed

  • Mattress Type
    Innerspring
  • Firmness
    Medium Soft (4), Medium Firm (6), Firm (7), Firm (8)
  • Sleep Trial
    120 nights (30 night requirement)
  • Warranty
    Lifetime, Limited
  • Price (Queen)
    $1,599
  • Weight
    135 lbs.
Winkbed Plus Mattress

Highlights

  • Four firmness options, including a "Plus" feel for people weighing more than 230 pounds
  • Zoned coils deliver excellent stability and edge support
  • Consistent airflow and temperature control

Ideal For:

  • Hot sleepers
  • People who weigh more than 230 pounds
  • Shoppers looking for a highly durable and responsive mattress
  • Pressure Point Relief
    3/5 (WinkBed)
  • Temperature Neutrality
    4/5 (WinkBed)
  • Motion Isolation
    4/5 (WinkBed)
  • Edge Support
    4/5 (WinkBed)
  • Durability
    4/5 (WinkBed)
  • Ease of Movement
    3/5 (WinkBed)
  • Sex
    3/5 (WinkBed)
  • Off-Gassing
    4/5 (WinkBed)

The WinkBed is a hybrid mattress designed to provide excellent stability and support. The comfort layer is composed of adaptive, gel-infused polyfoam over a transitional layer of pocketed microcoils. These components provide even contouring and pain relief while maintaining a flat, even surface for your body. The support core contains pocketed coils divided into two firmness zones in order to reinforce the edges against deep sinkage.

The WinkBed is a standout mattress thanks in part to its broad firmness selection. You can choose from a medium soft (4), medium firm (6), or firm (7) feel for your standard WinkBed. The company also offers the WinkBed Plus, which is specifically designed for people who weigh more than 230 pounds. This version of the mattress swaps out the pocketed microcoils for a transitional layer of zoned latex that provides long-lasting support.

Hot sleepers should also find the WinkBed and WinkBed Plus comfortable. Both the microcoil and zoned latex layers promote cooling near the surface while the main coil system circulates air currents to help the mattress maintain a comfortable temperature.

The WinkBed Plus is slightly more expensive than the standard model, but even then the mattress is competitively priced against other hybrids. WinkBeds also provides free ground shipping within the contiguous U.S. The mattress is backed by a 120-night sleep trial and a lifetime warranty.

Best for Lower Back Pain and Recovery

Bear Hybrid

  • Mattress Type
    Hybrid
  • Firmness
    Medium Firm (6)
  • Sleep Trial
    100 nights (30-night requirement)
  • Warranty
    20 Year, Limited
  • Price (Queen)
    $1,695
  • Weight
    110 lbs.
Bear Hybrid Mattress

Highlights

  • Pocketed coils provide strong support and temperature neutrality
  • Conforming foam layers cushion the body and alleviate pressure
  • Celliant cover designed to help the body recover after physical activities

Ideal For:

  • Every type of sleeper (back, side, stomach, combination)
  • Hot sleepers
  • Physically active people
  • Pressure Point Relief
    3/5 (Bear Hybrid)
  • Temperature Neutrality
    4/5 (Bear Hybrid)
  • Motion Isolation
    3/5 (Bear Hybrid)
  • Edge Support
    3/5 (Bear Hybrid)
  • Durability
    3/5 (Bear Hybrid)
  • Ease of Movement
    4/5 (Bear Hybrid)
  • Sex
    4/5 (Bear Hybrid)
  • Off-Gassing
    4/5 (Bear Hybrid)

Bear specializes in mattresses and sleep products geared toward physically active people. Their current line of beds includes the Bear Hybrid, which is constructed with two foam comfort layers and a pocketed coil support core. The mattress has a medium firm feel. Its foam layers conform to the body in order to alleviate discomfort in the back and other sensitive areas, such as the shoulders and hips.

The mattress is ideal for any sleeper who prefers a mid-level firmness. Side sleepers receive ample padding for their bodies, which can improve their spinal alignment and alleviate pressure points. Back, stomach, and combination sleepers in most weight groups should experience a good balance of body-conforming and support with little to no sagging. Another standout feature of the mattress is its cover made with Celliant fabric, a material designed to convert body heat into infrared energy and retransmit this energy back into sleepers. This process can increase tissue oxygenation, regulate body temperature, and alleviate bodily discomfort.

However, the Bear Hybrid may not be as suitable for couples. The mattress is fairly responsive and does not isolate motion very well. The coils may also produce disruptive squeaks. And although the mattress offers adequate support for most sleepers, heavier stomach sleepers may sag excessively.

The Bear Hybrid is very reasonably priced for a bed of this type. The company also offers free shipping within the contiguous U.S., along with a 100-night sleep trial and 20-year warranty for the mattress.

Best for Upper Back and Neck Pain

Saatva Classic

  • Mattress Type
    Innerspring
  • Firmness
    Soft (3), Medium Firm (6), Firm (8)
  • Sleep Trial
    180 Nights ($99 Return Fee)
  • Warranty
    15 Year, Limited
  • Price (Queen)
    $1,595
  • Weight
    N/A
Saatva Mattress

Highlights

  • Innovative and supportive coil-on-coil design
  • Strong airflow ensures consistent temperature neutrality

Ideal For:

  • Sleepers who prefer a firmer option
  • Sleepers weighing more than 230 pounds
  • Combination sleepers
  • Pressure Point Relief
    4/5 (Saatva Classic)
  • Temperature Neutrality
    4/5 (Saatva Classic)
  • Motion Isolation
    3/5 (Saatva Classic)
  • Edge Support
    4/5 (Saatva Classic)
  • Durability
    4/5 (Saatva Classic)
  • Ease of Movement
    4/5 (Saatva Classic)
  • Sex
    3/5 (Saatva Classic)
  • Off-Gassing
    5/5 (Saatva Classic)

The Saatva is a luxury innerspring model with a Euro-top cover containing comfort layers of memory foam and polyfoam. The mattress also features transitional pocketed minicoils over a support core of recycled-steel Bonnell coils. This coil-on-coil design results in a very responsive and springy surface. Both coil layers also circulate air very well to help the mattress maintain a comfortable temperature.

Customers can choose from three different firmness levels for their Saatva: medium soft (4), medium firm (6), or firm (7.5). This selection ensures most people can find a comfortable, supportive option regardless of their body type or sleep position. The softer firmness levels offer more cushioning for the body, which may be beneficial for lighter people and side sleepers with back pain, while the firm option provides strong support for heavier individuals. The Saatva is also available with an 11.5-inch or 14.5-inch profile.

Although the Saatva provides better body-conforming than most competing innersprings, it may be too responsive for people who like sinking deeply into their mattress. The surface also isolates a minimal amount of motion, so co-sleepers may notice more transfer when their partner moves around in bed.

Saatva offers free White Glove delivery within the contiguous U.S. This service includes in-home assembly and old mattress removal. The mattress is backed by a 120-night sleep trial and a 15-year warranty.

Best Customized Firmness

Nest Bedding Alexander Signature Hybrid

  • Mattress Type
    Hybrid
  • Firmness
    Soft (3), Medium (5), Firm (7)
  • Sleep Trial
    100 nights (30-night requirement)
  • Warranty
    Lifetime, Limited
  • Price (Queen)
    $1,599
  • Weight
    105 lbs.
Nest Bedding Alexander Signature Hybrid

Highlights

  • Phase-change material helps keep the surface cool
  • Thick comfort layers cradle the body to alleviate aches and pains
  • Strong pocketed coils reinforce the edges, resulting in less sinkage when getting in and out of bed

Ideal For:

  • Sleepers looking for a customizable firmness option
  • Hot sleepers
  • People sleeping with a partner
  • Pressure Point Relief
    4/5 (Alexander Signature Hybrid)
  • Temperature Neutrality
    2/5 (Alexander Signature Hybrid)
  • Motion Isolation
    4/5 (Alexander Signature Hybrid)
  • Edge Support
    2/5 (Alexander Signature Hybrid)
  • Durability
    4/5 (Alexander Signature Hybrid)
  • Ease of Movement
    3/5 (Alexander Signature Hybrid)
  • Sex
    2/5 (Alexander Signature Hybrid)
  • Off-Gassing
    3/5 (Alexander Signature Hybrid)

The Nest Bedding Alexander Signature Hybrid features comfort layers of gel-infused memory foam and adaptive polyfoam over a pocketed coil support core. The foams provide ample cushioning for the body, specifically in the shoulders, lower back, hips, and other pressure-sensitive areas. The base layer is zoned, with low-gauge (thicker) coils reinforcing the edges while higher-gauge (thinner) coils cradle and support the sleeper’s body.

The mattress is available in three firmness levels. The soft option, which rates between 2 and 3 on the 1-10 firmness scale, conforms closely to form a deep, pressure-relieving cradle for the sleeper’s body. This option is best suited to lighter people, but heavier individuals will likely find it too soft and prone to sagging. The medium (5) firmness feels more balanced, with some contouring and noticeable support. This feel should be ideal for average weight sleepers of any position. Lastly, the firm (7 to 8) option conforms very little and offers very even support. Heavier people will probably find this firmness most comfortable, but it may not conform closely enough for lighter individuals – particularly side sleepers.

Thanks to the zoned coils, the Alexander Signature Hybrid should not sink too much when owners sit or lie near the edges. Strong air circulation through the coil layer ensures good overall temperature regulation – but some sleepers may still sleep warm due to body heat retention in the foam layer. The mattress is also fairly responsive, which is typical for a hybrid model, and couples may notice more motion transfer.

Compared to other luxury hybrids, the Alexander Signature Hybrid has a very low price-point. Nest Bedding offers free shipping within the contiguous U.S. and backs the mattress with a 100-night sleep trial and a lifetime warranty.

Best All-Foam

Level Sleep Mattress

  • Mattress Type
    Foam
  • Firmness
    Soft (3), Medium (5), Firm (7)
  • Sleep Trial
    365 nights
  • Warranty
    Lifetime, Limited
  • Price (Queen)
    $1,199
  • Weight
    76 lbs.

Highlights

  • Zoned transitional layer provides enhanced support to the midsection
  • Medium feel offers a balance of body-contouring and sleeper support
  • 365-night sleep trial and lifetime warranty

Ideal For:

  • Sleepers who prefer mattresses with zoned layers
  • Couples
  • Shoppers looking for a mattress brand that offers a lengthy sleep trial
  • Pressure Point Relief
    4/5 (Level Sleep Mattress)
  • Temperature Neutrality
    3/5 (Level Sleep Mattress)
  • Motion Isolation
    3/5 (Level Sleep Mattress)
  • Edge Support
    3/5 (Level Sleep Mattress)
  • Durability
    3/5 (Level Sleep Mattress)
  • Ease of Movement
    3/5 (Level Sleep Mattress)
  • Sex
    2/5 (Level Sleep Mattress)
  • Off-Gassing
    3/5 (Level Sleep Mattress)

Formerly known as the TriSupport Mattress, the Level Sleep Mattress is an all-foam model constructed with a top layer of adaptive polyfoam that contours to the body much like memory foam, but without the deep “hugging” feel.

The transitional layer consists of denser polyfoam divided into three firmness zones, ensuring more reinforcement for your abdomen and hips and gentler cradling for the head, shoulders, and legs. The support core is constructed from high-density polyfoam. The Level Sleep Mattress is best suited to side sleepers, who receive ample cushioning for their shoulders and hips. Back and stomach sleepers who weigh less than 130 pounds should also find the mattress comfortable.

Due to its all-foam construction, the mattress also provides very good motion isolation and does not produce any noise when bearing weight. These characteristics make it a good option for people who tend to wake up due to their sleep partner’s movements.

The Level Sleep Mattress is competitively priced against other all-foam models with zoned construction. The brand also offers free ground shipping throughout the lower 48 states. The mattress comes with a 365-night sleep trial, which is much longer than the average trial period, as well as a lifetime warranty for added peace of mind.

Best Memory Foam

Tempur-Pedic TEMPUR-Adapt

  • Mattress Type
    Foam
  • Firmness
    Medium (5)
  • Sleep Trial
    90 Nights (30-Night Requirement)
  • Warranty
    10 Year, Limited
  • Price (Queen)
    $2,199
  • Weight
    72 lbs.

Highlights

  • Premium memory foam conforms closely to the body
  • Excellent motion isolation for co-sleepers

Ideal For:

  • Sleepers looking for a classic memory foam feel
  • Luxury mattress shoppers
  • Shoppers looking for hassle-free delivery and setup
  • Pressure Point Relief
    4/5 (TEMPUR-Adapt)
  • Temperature Neutrality
    2/5 (TEMPUR-Adapt)
  • Motion Isolation
    5/5 (TEMPUR-Adapt)
  • Edge Support
    2/5 (TEMPUR-Adapt)
  • Durability
    4/5 (TEMPUR-Adapt)
  • Ease of Movement
    2/5 (TEMPUR-Adapt)
  • Sex
    2/5 (TEMPUR-Adapt)
  • Off-Gassing
    2/5 (TEMPUR-Adapt)

Tempur-Pedic helped popularize memory foam mattresses more than 20 years ago, and the company continues to offer high-quality beds. The TEMPUR-Adapt all-foam mattress is particularly well-suited to people with back pain due to its premium memory foam comfort layer and mid-level firmness. Most sleepers sink deeply into the mattress and experience a close, pressure-relieving body hug. This makes TEMPUR-Adapt a good choice for lighter people with aches and pains, but heavier individuals may find the mattress too soft.

Like other Tempur-Pedic mattresses, the TEMPUR-Adapt is very durable and withstands early deterioration very well. Owners should not experience the same loss of shape that occurs with lower-quality memory foam beds. The mattress also provides excellent motion isolation and does not produce any noise, so couples will experience fewer sleep disruptions.

Like other memory foam mattresses, the TEMPUR-Adapt may absorb body heat and sleep somewhat warm. Edge support is also minimal, so owners may notice some sinkage when getting in and out of bed. If edge support and temperature neutrality are major issues for customers, they should consider the TEMPUR-Adapt hybrid – which features a pocketed coil support core – instead of its all-foam counterpart.

The TEMPUR-Adapt is fairly pricey. To offset these costs a bit, Tempur-Pedic offers free White Glove delivery anywhere in the contiguous U.S. This service includes in-home assembly and old mattress removal.

Best Hybrid

Yaasa Mattress

  • Mattress Type
    Hybrid
  • Firmness
    Medium Soft (4), Medium Firm (6)
  • Sleep Trial
    100 nights
  • Warranty
    10 Year, Limited
  • Price (Queen)
    $1,299
  • Weight
    N/A

Highlights

  • Memory foam comfort layer contours to the body and alleviates pressure
  • Consistent temperature neutrality thanks to phase-change material cover and steady airflow through the coil system
  • Edge-to-edge coil support reduces sinkage when you get in and out of bed

Ideal For:

  • Side and back sleepers
  • Hot sleepers
  • Value seekers
  • Pressure Point Relief
    4/5 (Yaasa Mattress)
  • Temperature Neutrality
    2/5 (Yaasa Mattress)
  • Motion Isolation
    4/5 (Yaasa Mattress)
  • Edge Support
    2/5 (Yaasa Mattress)
  • Durability
    3/5 (Yaasa Mattress)
  • Ease of Movement
    3/5 (Yaasa Mattress)
  • Sex
    2/5 (Yaasa Mattress)
  • Off-Gassing
    2/5 (Yaasa Mattress)

The Yaasa Mattress is another model that is available in multiple firmness levels. You can choose between a medium soft (4) feel that conforms closely to the body or a medium firm (6) feel that contours less and delivers more support. With these two options, the mattress is suitable for most people regardless of body type or sleep position, though side and back sleepers will probably feel most comfortable.

The mattress contains a comfort layer of memory foam, a dense polyfoam transitional layer, and a pocketed coil support core reinforced with a layer of base foam. The cover is composed of phase-change material, which is designed to help the mattress maintain a consistently comfortable surface temperature no matter how warm you feel.

The coils also promote air circulation for added cooling and provide push-back along the perimeter to prevent you from sinking too much when lying near or sitting on the edges. Like other hybrid models, the Yaasa Mattress is fairly easy to move across and should be responsive enough for sex – particularly the medium firm feel.

The mattress carries a low price-point compared to other hybrid models and Yaasa offers free ground shipping across the contiguous U.S. You’ll also receive a 100-night sleep trial and 10-year warranty with the Yaasa Mattress.

Best Support

Avocado Green

  • Mattress Type
    Hybrid
  • Firmness
    Medium Firm (6), Firm (7)
  • Sleep Trial
    365 nights (15-night requirement)
  • Warranty
    25 Year, Limited
  • Price (Queen)
    $1,399
  • Weight
    97 lbs.
Avocado-Green-Mattress

Highlights

  • Premium memory foam conforms closely to the body
  • Excellent motion isolation for co-sleepers

Ideal For:

  • Sleepers looking for a classic memory foam feel
  • Luxury mattress shoppers
  • Shoppers looking for hassle-free delivery and setup
  • Pressure Point Relief
    3/5 (Avocado Green Mattress)
    4/5 (With Pillow-Top)
  • Temperature Neutrality
    4/5 (Avocado Green Mattress)
    4/5 (With Pillow-Top)
  • Motion Isolation
    3/5 (Avocado Green Mattress)
    3/5 (With Pillow-Top)
  • Edge Support
    4/5 (Avocado Green Mattress)
    4/5 (With Pillow-Top)
  • Durability
    4/5 (Avocado Green Mattress)
    4/5 (With Pillow-Top)
  • Ease of Movement
    5/5 (Avocado Green Mattress)
    5/5 (With Pillow-Top)
  • Sex
    5/5 (Avocado Green Mattress)
    5/5 (With Pillow-Top)
  • Off-Gassing
    4/5 (Avocado Green Mattress)
    4/5 (With Pillow-Top)

The Avocado Green is an eco-friendly mattress that also excels across different performance categories. The top layer is composed of organic wool, which acts as the bed’s fire barrier, while the comfort layer is made of ventilated organic latex.

In a standard Avocado Green, the comfort layer measures 2 inches thick and delivers a firm feel with very light conforming. You can also opt for a pillow-top model with an extra 2 inches of latex sewn into the cover. This version of the mattress is slightly softer and conforms a bit closer while still remaining quite supportive.

The Avocado Green is very well-suited to hot sleepers. The wool layer regulates temperatures near the surface, the ventilated latex promotes added airflow to keep you cool, and the coils promote air circulation throughout the bed’s interior. The cover, composed of organic cotton, is also quite breathable.

Other benefits of the Avocado Green include exceptional durability and sturdy support. If you prefer not to buy products with animal-based components, you can select a vegan-friendly mattress that swaps out the organic wool for a synthetic fire barrier.

The pillow-top Avocado Green costs more than the standard model, but both mattresses are reasonably priced given their quality of construction and materials. Avocado also offers free ground shipping to all 50 states, and backs the mattress with a 365-night sleep trial and a lifetime warranty.

What Type of Mattress is Best for Back Pain?

The best mattress for back and neck pain depends largely on the sleeper’s body type and preferred sleep position.

What is the Best Bed for Back Pain According to Body Weight?

Sleepers who weigh less than 130 pounds and experience regular pain typically need a softer mattress to alleviate their symptoms. Firmer beds may not conform closely enough to reduce aches and pains in their sensitive areas.

People with back pain who weigh 130 to 230 pounds may want to consider a mattress with mid-level firmness. Medium soft to medium firm beds provide a balanced feel by conforming to the body while maintaining even support.

Firm mattresses are best suited to sleepers who weigh more than 230 pounds, many of whom sink excessively on softer bed models. Lighter people may not experience enough body-conforming on firm beds to reduce their pain and pressure points. Excessively firm beds can even cause added discomfort for lighter individuals.

What About Sleeping Position?

For sleep positions, side sleepers often benefit from softer mattresses. This sleeping position can cause poor spinal alignment, and a bed that conforms closely will cushion the shoulders and hips in order to align the back more evenly. Back and stomach sleepers may need more support to prevent their bodies from sinking too deeply. As a result, many people who use these positions prefer mid-level to firm feels.

What is the Best Memory Foam Mattress for Back Pain?

Memory foam is considered one of the best materials for back pain relief due to its close body-conforming. The material is designed to become softer when exposed to body heat, allowing the foam to form a tight, pressure-relieving cradle around the sleeper. As they slowly sink into the mattress surface, the foam cradles the body and evenly distributes their weight. This can reduce aches and pains in the back and other areas, and also improve spinal alignment for side sleepers.

Memory foam quality and density are important factors for choosing the best mattress for back problems. Two of our top picks – the Nest Bedding Alexander Signature Hybrid and Tempur-Pedic TEMPUR-Adapt – feature comfort layers of premium memory foam that is fairly dense and durable. Low-density memory foam tends to deteriorate and develop body impressions somewhat quickly. These impressions can affect how supportive the mattress feels and may lead to added discomfort for sleepers with back pain.

What Type of Mattress is Best for Upper Back Pain?

A mattress with zoned layers can be very helpful for those with regular pain around the neck, shoulders, and upper back. Zoned layers are designed with distinct firmness levels for different areas of the body. Typically, these components provide soft cradling for the head, neck, and shoulders, and feel firmer beneath the lower back and hips for added spinal support. Some mattresses have zoned comfort and transitional layers made of foam, latex, or minicoils. Other beds feature zoned coil systems in the support core with different coil gauges, or thicknesses, for enhanced sleeper and edge support.

Pillow choice is another important factor for people with upper back pain. Those who sleep on their sides can use a foam pillow to alleviate their symptoms. Their head and neck sink into the foam, and this helps to ensure even spinal alignment. Back sleepers, on the other hand, should consider an orthopedic pillow with a contoured shape that cradles the head and reduces discomfort around the neck and shoulders.

Lastly, mattress shoppers should take durability into account. Beds made with low-grade foam, synthetic latex, and other materials of questionable quality begin to wear out more quickly than those with denser and more resilient layers. This can cause the comfort layers to lose shape over time, resulting in less support for the upper back.

What about Lower Back Pain?

People who experience regular aches and pains in the lumbar (lower back) region and hips should choose a mattress that provides enhanced support to these areas. The best mattress for lower back pain should conform to the body while keeping sleepers on an even plane with little to no sagging.

As is the case for people with upper back pain, those with lower back pain may find a zoned mattress most comfortable. Zones with medium, medium firm, or firm feels offer the best support for the lumbar region. If the mattress feels too soft around these areas, sleepers may sink too deeply and experience added discomfort in the midsection.

Several recent studies have sought to determine the best bed for lower back pain. In one 2017 study, researchers found that latex mattresses alleviated more pressure in the back and buttocks than beds made with foam layers. Another study noted improvements in lower back pain for sleepers who tested out prescribed mattresses based on their normal sleep position. A third study found people experienced more relief for lower back pain symptoms when sleeping on medium firm mattresses as opposed to sleeping on firm models.

Can Changing Your Sleeping Position Relieve Back Pain?

Sleep position plays an important role in back pain management. The side, back, and stomach sleeping positions are each associated with different types of back pain, but certain strategies can alleviate symptoms for sleepers.

Side sleeping is very common, but this position can lead to poor spinal alignment – especially if the mattress is too soft or too firm. According to the Mayo Clinic, side sleepers can reduce pressure on their back by placing a pillow between their legs and tucking both knees toward their chest at a 90-degree angle. Although side sleepers tend to prefer softer mattresses, they should choose a bed that aligns the spine with proper support around the shoulders and hips.

For back sleepers who experience regular pain, the Mayo Clinic notes a pillow placed beneath the knees can be very effective for alleviating symptoms. The sleeper’s neck pillow is another important factor. Pillows that are too thin may cause the head and neck to dip back too far. Thicker pillows elevate the head and neck to keep these areas aligned with the spine. Additionally, people tend to snore more when their head is not elevated properly.

Stomach sleeping is associated with more aches and pains than the other two positions. Sleeping face-down can cause the sleeper’s torso and legs to sink too deeply into the mattress while the head remains on an even plane. Shoulder and neck pain may occur as a result. The Mayo Clinic recommends stomach sleepers place a pillow beneath their lower abdomen to reduce pressure on the lower back and prevent excessive sinking. A pillow beneath the neck can also alleviate aches and pains, provided the pillow doesn’t create added discomfort in the upper back.

If you’re a side sleeper with back pain…

The best mattress for side sleepers with back pain will cushion the shoulders and hips in order to align the spine. Side sleepers usually prefer soft to medium firm mattresses, depending on how much they weigh. A pillow between the knees can reduce pressure on the lower back, as well.

If you’re a combination sleeper with back pain…

Combination sleepers with back pain can minimize their symptoms by following certain routines with each position. When side sleeping, they should ensure the their shoulders and hips are properly supported. Back sleeping may require a pillow under the knees to reduce pressure in the back and hips, and a pillow under the lower abdomen can stomach sleeping can alleviate aches and pains in the same areas.

If you’re a back sleeper with back pain…

The best mattress for back sleepers with regular pain conforms to the body while keeping the sleeper on an even plane. A medium soft to medium firm mattress is best suited to lighter back sleepers. For heavier individuals, a firmer mattress will provide better support and sag less.