What makes a mattress ideal for solving back pain? A common rule of thumb is to aim for a medium-firm mattress. “A mattress that is medium-firm may be better for people with back pain instead of one that’s soft or firm,” but these are based on low-quality studies, says Sean Mackey. Harvard Health also recommends avoiding both very soft and very hard mattresses if you have back pain.
You’re looking for something that can provide spinal support if your pain originates in your spine, or pressure relief if your pain comes from pressure points you’re sleeping on. Mattress firmness plays a big role, but so does the overall design of the coils, foam layers, and any additional support measures added.
During my testing, I was impressed to find that a firmer mattress really did lead to big improvements in my back pain. I expected a harder surface to cause flare-ups of pain or to even throw my back out of place, which has happened on cheap, hard mattresses before. However, I slept well and woke up without any aches or soreness. While a softer sleep surface was my go-to since I’m a side sleeper, choosing a firmer style of mattress immediately supported my spine better and kept pain away, rather than flaring it up like I assumed.
Mackey also recommends checking in with your own doctor or an occupational therapist. “With chronic conditions, we don’t have a ‘This is the best thing for you,’” he says. He also recommends trialing out a few things while you sleep, whether that’s different pillows or mattresses of different firmnesses. You might also try physical therapy or stretching before bed: Mattress maker Charles P. Rogers has an entire area of its site dedicated to sleeping pain-free. It’s not just about what you’re sleeping on, but how well you’re taking care of yourself before you go to bed too.
I will probably always live with my spine conditions, and there are things that help, like stretching before bed and staying super active during the day. But sleeping on a better mattress is a good first step to staying active and pain-free—at least for the morning.
