In a ranking of adult experiences that are plain old miserable, dealing with back pain is up at the top, right alongside sitting in traffic and getting a root canal. And your sleep situation is a major culprit behind this discomfort for many folks. We spend a third of our lives in snooze mode, and a subpar bed can .
One solution? Shopping for the best mattress for back pain, which will be firm enough to support your body’s main pressure points. “Oftentimes, soft mattresses provide less support for the back [than firm mattresses] and require the muscles of the back to do more work, which may lead to uncomfortable positions,” , a board-certified orthopedic spine surgeon at DISC Sports & Spine Center, tells SELF. “This can lead to inflammation and pain.
” Even when you know to prioritize firmness while shopping for a mattress to ease your achy back, finding the most comfortable one in a sea of options can still be a pain (pun intended). To save you time and effort in finding the best back-pain-busting model for you, we put a few of the most popular models available through their paces. We have —and we’re ready to spill.
Top picks for the best mattresses for back pain In this article Best Overall: Saatva Multiple firmness options Airy inner-spring construction helps regulate temperature Good lumbar support, according to our testers Lifetime warranty It’s on the pricey side ($2,095 for a queen) Your partner’s movements may wake you up The Saatva Classic takes the gold for best mattress for back pain thanks to its lumbar-supporting design. As one SELF tester puts it, “The Saatva feels like the kind of dream bed you oversleep on at a hotel and then immediately try to justify buying for your own home—even if your existing mattress is almost new.” With plush soft, luxury firm, and firm options, this mattress is a choose-your-own-adventure experience.
The tradeoff here is that it may take some trial and error to find the model that’s best for your sleeping habits and will help curb your specific flavor of back pain. (During our testing, side, back, and stomach sleepers each preferred a different level of firmness.) This mattress is one of the more responsive (or bouncy) models we tested, which is great if you toss and turn at night and want to move freely on your bed.
Note that it’s not so great, however, if you sleep with a partner and flipping around. : Innerspring | : Multiple available: plush soft, luxury firm, firm (testers spent the most time on the luxury firm, a 7 out of 10) | : 365 nights | : Lifetime | : Free white glove delivery (in-home setup) Best Mattress for Side Sleepers With Back Pain: Nectar Testers with back pain reported relief from the pressure-relieving, multi-layered design Gel-infused foam and polyester-nylon blend cover help with cooling Low edge support Getting out of bed might be tough, due to low responsiveness A cushy, pressure-relieving mattress can cradle side sleepers’ hips and shoulders; but if you’re a side sleeper who also experiences back pain, you’ll want to avoid spending eight hours on a mattress that’s too soft. The Nectar Memory Foam mattress strikes the right balance between comfort and firmness, making it our top pick for side sleepers.
(It should also be a top consideration for combination and back sleepers, though, given that it’s not soft. “I have chronic back pain and used to wake up achy, but the Nectar has helped curb that,” one tester, who’s a combination sleeper, says.) This Nectar model‘s 12-inch foam mattress is striated to prevent your body from sinking once you’re all tucked in.
The bottom layer provides structure, the middle layer is made to support your joints and minimize movement, and the top layer “feels like lying on a warm stick of butter,” says another tester. Nectar is also a great option for anyone co-sleeping with a pet another human being because it’s not too responsive to movement. To gauge how well the Nectar isolates motion, our testers dropped a kettlebell on it and then used a seismograph machine to measure the impact.
Since the results showed minimal ripples throughout the bed, you can assume the mattress will stay put when your bedmate rolls around or gets up for a bathroom visit. : Memory foam | : Medium-firm (6.5 out of 10) | : 365 nights | : Lifetime | : Free shipping Best Mattress for Couples With Back Pain: Emma Strong edge support plus low responsiveness adds up to a win for couples Solid pressure point support Coils and patented foam keep you cool Relatively short 10-year warranty Too firm to offer pressure relief in all sleep positions Staying asleep while sharing a bed can feel like an extreme sport—and anyone who’s had to put up with a partner’s tossing and turning, covers-stealings, and midnight trips to the bathroom knows it.
But the mattress you choose can make the experience less fraught. The Emma Hybrid Comfort has supportive edges that let you sleep as close to the outer perimeter as you’d like without fear of waking up on the floor. And a lack of bounce when a partner shifts makes it easier for you to snooze through restless nights.
One of our testers even tried jumping up and down on the bed as their partner curled up nearby and reported that the bed barely budged, solidifying this as our pick for couples with back pain. But whether or not you share a bed, the Emma can work well for folks with back pain thanks in large part to its construction. This mattress’s “hybrid” status means it combines foams and coils—a pain-busting dream team for back sleeping because it provides support, but without floorboard-like stiffness.
Our testers confirm that in practice, this bed follows through in providing pressure relief. Its body-contouring effect provides comfort while you rest, which can translate to easing pain for some folks. : Hybrid | : Medium-firm (7.
5 out of 10) | : 365 nights | : 10 years | : Free shipping Best Mattress for Combination Sleepers With Back Pain: Helix Comfortable and supportive for all sleeping positions A moving bedmate won’t wake you up Great price May feel too squishy to some Larger people may find it too soft If you’re a squirmy sleeper and tend to change up your position through the night, we recommend the Helix Midnight Luxe for its comfort, support, and the stellar pressure relief that it offers most sleeping positions. The Helix’s top layer is made of a memory foam material that molds to your body shape, a feature that one of our testers (a side sleeper) found to be super comfortable. “The pillow top on this mattress is extremely puffy and cushioned.
..I felt enveloped by it,” she says.
Meanwhile, another tester who usually sleeps on her side due to lower back pain, says she could flop over and move around throughout the night without pressure causing discomfort in her lumbar spine. A total combo-sleeping win. : Hybrid | : Medium-firm (6.
5 out of 10) | : 100 nights | : 10 years | : Free shipping Best Cooling Mattress for Back Pain: WinkBeds Stays cool even after lying on it Comes in four firmness options: softer, luxury firm, firmer, and plus Back-friendly, courtesy of targeted support zones Pricier than its competitors You may feel your bedmate’s movements If you’re trying to keep temps down while you sleep, the WinkBed hybrid mattress should be on your radar. It features a breathable cover and several layers of cooling gel foam to help keep clamminess at bay. Our testers measured this mattress's temperature change after lying on it for five minutes; they found that it only increased by 7°F.
(For reference, a mattress that heats up by 15°F or more is considered to have poor cooling abilities) ) The WinkBed offers four firmness options—softer, luxury firm, firmer, and “plus” (which carries an added fee)—so you can pick the level that best supports your body type and sleep style. Our testers spent the most time with the luxury firm model and found it to be supportive for back and stomach sleepers. One of our back-sleeping testers notes, “it gave me pressure relief on my lumbar lower region.
” FYI: Research supports the idea that mattresses that can help relieve pressure on your joints and spine.) The WinkBed’s real beauty (with respect to busting back pain) comes from within. Its thick coil layer props up specific “support zones,” meaning the springs are stronger beneath the parts of your body that may require a firmer touch (such as your hips and shoulders).
This means that you can sleep soundly knowing that your mattress quite literally has your back. : Hybrid | : Multiple available: softer, luxury firm, firmer, plus (testers spent the most time on the luxury firm, a 6.5 out of 10) | : 120 nights | : Lifetime | : Free shipping Best Mattress for Lower Back Pain: Saatva Multiple firmness options Stellar lumbar support Stays cool Approved by the Congress of Chiropractic State Association and the American Chiropractic Association Less affordable option May be overly responsive to movement The Saatva Rx is specifically designed “for sleepers with chronic back and joint conditions.
” We tested this claim and found that key design features—such as zoned support for the lower back and hips, and foam-covered springs—help it deliver. (Unsurprising, given that both the and the have recognized it as a winner.) Our team gave the mattress high marks for its qualities that may help ease back pain; it scored a 5 out of 5 for support, a 4.
5 for side sleeping pressure relief, a 4.5 for back-sleeping pressure relief, and a 5 for overall comfort. This plush, medium-firm mattress has a supportive core to help keep your spine aligned in your preferred sleeping position.
Our testers found the balance of comfort (from the foam layers and quilted cover) and support (from the coils) makes it a great choice for all sleeping positions—something we can’t say for all mattresses. The Saatva Rx’s thick layer of coils also allows air to flow through the bed, making it a cooler sleeping option. Our testers evaluate the thermal regulation of a mattress by taking a temperature reading of it before and after five minutes of lying on it.
They found that the Saatva Rx only heated up by 8°F degrees, which is well within the temperature-change range for a “cooling” mattress.) : Hybrid | : Multiple available: plush soft, luxury firm, or firm (testers spent the most time on the luxury firm, a 6.5 out of 10) | : 365 nights | : Lifetime | : Free white glove delivery (in-home setup) Best Firm Mattress for Back Pain: Titan Offers good support for those who weigh more as well as back and stomach sleepers Holds up the lower back and shoulders Doesn’t offer pressure relief in all sleeping positions May be too firm for some According to our testers, The Titan Plus feels “hard like a rock”—which we promise is a good thing.
Firmer mattresses help prevent the body from sinking (which can lead to discomfort where the bed dips), allowing you to sleep rather than the bed. Though the mattress shouldn’t be so hard that you develop uncomfortable pressure points, , an orthopedic surgeon at Hartford Hospital’s Bone & Joint Institute in Hartford, Connecticut, tells SELF, determining what constitutes “too hard” is a personal exercise. Folks who have a higher body weight naturally sink more into any mattress, for example.
And while Titan calls this bed “the firm solution for plus size sleep,” our testers say it’s particularly comfortable for back and stomach sleepers who have back and joint pain. This bed offers a balance of support and snuggliness, thanks to its four layers of foam and pressure-relieving encased coils. According to our testers, the two-inch foam comfort layer that’s right under the cover is more springy than cushiony, helping to prop up the body (rather than enveloping it) and encourage spinal alignment.
Our testers felt supported through the lower back and shoulders, easing their pain in their lumbar region. : Hybrid | : Medium-firm (a 7.5 out of 10) | : 120 nights | : Lifetime | : Free) Best Hybrid Mattress for Back Pain: Bear Feels pressure relieving Comes in several firmness levels Isolates movement well On the cool side It’s a bit pricey The Bear Elite Hybrid mattress has three foam layers and two coil layers, and its five targeted support zones provide stellar back support for most body types and sleeping positions.
It’s topped off with a soft, cushiony pillow top for comfort. “The mattress felt buoyant yet still pressure-relieving,” one of our testers says. “For me, a back-side combination sleeper, the Elite Hybrid is an excellent match.
” Like many of the luxe beds on this list, the Elite Hybrid comes in a few different firmness levels: soft, medium, and firm. Most of our testers reviewed the medium option, which features standout motion isolation to help you stay asleep even if you’ve got a bucking bronco as a bedmate. (Bonus: The Bear’s edge-to-edge coils provide great edge support, so you don’t have to worry about your wriggly partner accidentally tumbling out of bed, either.
) Overall, the Bear Elite Hybrid is a solid pick for sleepers who wake up sore in the lower back area, thanks to the bed’s high-gauge support coils in the center of the bed that hold up the lumbar area. “When you sag, your spine gets bent, and that can lead to discomfort,” David Rapoport MD, the director of research in integrative sleep medicine at Icahn School of Medicine at Mount Sinai, . By elevating the lighter parts of the body and letting the heavier parts sink a bit, zoned support in mattresses can provide relief for high-pressure areas.
“It has a firmish feel through the center of the mattress, with a touch of cushion near the head,” says one tester of the Elite Hybrid’s zones. : Hybrid | : Multiple available: soft, medium, firm (testers spent the most time on the medium, a 6.5 out of 10) | : 120 nights | : Lifetime | : Free shipping Best Mattress for Back and Hip Pain: Nolah Effective lumbar and hip support Several firmness options Cooling for hot sleepers You won’t feel your pet or partner move around It’s definitely an investment at $2,500 for a queen For those who live with the double trouble of back and hip pain, the Nolah Evolution might be just what the doctor ordered.
(So to speak, that is—definitely see a doctor for persistent pain.) Its soft upper layer helps ease the achiness by keeping your body in alignment. One of our testers, a self-described middle-aged CrossFit-er with hip pain, credits this bed with easing her discomfort.
The Nolah Evolution is also a great pick for couples, given that it doesn’t have much reverb when your bed partner shifts around and stays relatively cool compared to other beds. In fact, one tester says she was headed for before she switched over to this model. But after making the swap, she says her partner’s movements stopped waking her up.
Ummm, hello, dating apps? One of you should probably partner with Nolah. Like other options on this list, the Nolah Evolution comes in a few firmness varieties: plush, luxury firm, and firm. Among our testers, side sleepers most enjoyed the plush, while back and stomach sleepers had a better experience with the firmer options.
Hybrid | Multiple available: Plush, luxury firm, firm (testers spent the most time on the luxury firm, a 7 out of 10) | :120 nights | Lifetime | Free shipping Best Budget Mattress for Back Pain: Brooklyn Bedding Great price ($1,332 for a queen) Pressure-relieving, specifically in the back area Ideal for couples, thanks to A+ motion isolation Not the best for people who want a very firm bed The Brooklyn Bedding Signature Hybrid is a budget-friendly (relative to our other selects), back-supporting number. Our testers scored it at 4.5 out of 5 for its value, citing it as a high-quality mattress that should “last a good bit.
” Our reviewers say this mattress feels soft to the touch on top—but don’t let that first impression fool you into thinking it’s a sinker. The firm lower layers encourage spine alignment—and help prevent soreness—for back sleepers. Our testers also say the Brooklyn Bedding Signature Hybrid is a match for couples, thanks to its great edge support, high responsiveness, and low motion-transfer.
Hybrid | Medium-firm (a 6.5 out of 10) | 120 nights | 10-year warrant | Free shipping How to choose a mattress for back pain By honing in on one key feature, you can kiss decision fatigue good-bye: According to doctors and , the top quality to consider when you’re buying a mattress for back pain is firmness. “A good, solid sleeping surface with good support in the appropriate pressure points can alleviate pressure on bones, joints, and muscles,” says Dr.
Jain. A mattress should provide enough support that you don’t sink into the bed, but it shouldn’t be so hard that you feel discomfort, says Dr. Zhou.
“The right mattress should make you feel like you’re floating on air,” he says. Very generally speaking, this usually means a medium-firm mattress for side sleepers and a firmer mattress for stomach and back sleepers, , a board-certified orthopedic surgeon, tells SELF. (If your mattress feels too firm, you can try adding one of these for extra comfort.
) The best types of mattresses for back pain Innerspring, memory foam, and hybrid mattresses can all set you up for super spinal alignment and therefore less back pain. It’s just about choosing the material that feels right to you, says Dr. Jain.
“There aren't any specific mattress materials that are better suited for back pain versus not,” he says. “However, each person is different, and people should take the time to try out different surfaces to find what works for them.” Here’s a breakdown of common mattress types: An innerspring, or coil, mattress is built for overall firmness and support, which may “help with back pain on occasion,” says Dr.
Jain. But, he adds, this type of bed often lacks the cushion that a foam or hybrid mattress can provide; without that extra give, you could start to feel pressure in your joints. Also, he adds, you might find that your coil mattress starts to feel less comfortable over time: “When springs wear out, they can lead to asymmetric loading of the spine and cause increased back pain,” he says.
Foam mattresses tend to feel softer than spring mattresses—you can sink right into some of them. With regard to back pain, foam mattresses are better at evenly dispersing your body weight than spring beds, which can help relieve pressure in your joints and other hot spots like your lumbar spine. Depending on the context of your back pain, this cushioning and contouring may help you (or at least not further hurt you.
) Mattresses made of springs have certain benefits, as do those constructed from foam, and in a “best of both worlds” spirit, many have combined them. Hybrid mattresses—which have some foam layers and some with coils—are often medium-firm, which research has shown to be a great firmness level . How we tested these mattresses with back pain in mind Our team of reviewers consulted medical experts to learn what’s most important for picking the best mattress for back pain and used this intel while putting the beds through a series of tests.
Here are the key factors they looked for. Back pain is often caused by an out-of-whack spine, says Dr. Zhou.
Staving off achy mornings, therefore, can come down to finding a mattress that’s firm enough to support your vertebrae overnight, but not so firm that it bumps the links of your spine out of alignment. Research says that a medium-firm mattress (about a 6.5 out of 10) checks these boxes.
We aren’t afraid to take a peek under the hood. Yep, we cut into each mattress to see what is actually inside, allowing us to get up close and personal with the pocket coils and gel foams that make up each layer. Inside the Bear Elite Hybrid mattress Experts say that to get a great night’s sleep, your bedroom should be cavelike—a.
k.a. dark and cool.
And your bed plays an important role in . Mattresses that contain an innerspring—or coil springs surrounded by padding—tend to be for regulating temperature (and avoiding any sleep-compromising night sweats). However, foam mattresses that contain and other cooling technologies can also be effective.
For even more insight on how we test our mattresses, check out . 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. 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 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 , , 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. While we’re on you’ll want to make sure the one under your head isn’t too tall or too low for you, , a physiatrist at the 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 to find one that works with your sleep style). Even with these guidelines in mind, a bed alone might not grant you the back 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. The 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. 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 ).
If you’re looking for a memory foam mattress to help with a bad back, check out the Nectar. Nectar Memory Foam mattress Memory foam layers of the Nectar 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.
” Mattresses 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 .
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..
