Why is my mattress hurting my back? Experts share warning signs and how to fix it

The wrong mattress can wreak havoc on your body. Too firm, and your hips and shoulders could end up crushed against the surface: too soft, and you could start to sink into the mattress, throwing your spine out of alignment.

Medically speaking, there are plenty of reasons why you might suffer from back pain. Perhaps you're holding a lot of tension in your body or you're recovering from a sprain or strain in your back. Even if your mattress hasn't caused your back pain, it might be making it worse. If you consistently wake up with a stiff, sore back, then your mattress is probably part of the problem.

As H&G's resident Sleep Editor, I lead a team of expert testers in the search to find the world's best mattress. Our testing team spans a wide range of ages, body types, and health conditions. Several of our mattress testers deal with some sort of back pain, from everyday aches to chronic pain conditions. I've seen the damage that the wrong mattress can do to your back and I've picked up some tips and tricks to ease your aches.

Why is my mattress hurting my back? Experts answer

I spoke to sleep scientists ad chiropractors to work out why your mattress might be causing your back pain and what to do about it. I also asked which mattress type is best for back pain and whether there's any such thing as the best mattress firmness to take the pressure off your back.

Why is my mattress hurting my back?

Your mattress might be hurting your back because it's too firm. This is especially problematic if you sleep on your side, and you need a mattress with plenty of give to cushion your joints. More commonly, though, your mattress is hurting your back because it's too soft.

'A mattress should provide full body support, keeping the spine neutral,' says Dr. Kevin Lees, Director of Chiropractic Operations at The Joint Chiropractic. 'When a mattress loses support through the wear and tear of nightly use, that can cause sagging in the most worn areas, typically where the largest part of the body lies. When this occurs, you might feel that you are sleeping in a divot or a dip in the mattress. Over time, this might lead to waking up sore, not getting a good night's rest, tossing and turning, and even long-term injuries.'

Christina Heiser (Director of Content at Saatva) concurs. 'A sagging mattress can cause back pain by throwing your spine out of alignment,' she says. If your mattress allows your spine to curve up or down, that's not healthy for blood circulation or resting your muscles. For pain-free nights, the goal is to keep your spine in a neutral position.' That's why it's so important to learn how to fix a sagging mattress to prolong its life.

If you can see big dips or impressions in your mattress material, or you feel springs digging into your side, then your mattress is probably coming to the end of its life. It might be time to replace your mattress in order to get the spinal support you need.

Which mattress type is best for back pain?

When it comes to alleviating back pain, the mattress type is less important than the mattress firmness. It's all about how the materials are arranged inside the mattress: an innerspring mattress can feel plush if it's topped with thick layers of wool and cotton, while a memory foam mattress can feel firm if the foam is densely packed.

Most mattress manufacturers rate firmness on a scale from 1 to 10 or else in words from Soft to Medium to Firm. According to sleep scientist Jeff Kahn, 'the common consensus among chiropractors is that a medium-firm mattress is best to mitigate back pain. You're looking for something with enough give to cradle your hips, knees, neck, and shoulders, but sufficient support to maintain the natural alignment of your spine.' Jeff also recommends you buy the best pillow to keep your neck straight and avoid straining.

If you think your mattress is causing your back pain, then it's a good idea to consider other options that offer a better balance of comfort and support. These are a few of the best mattresses to ease back pain, tried and tested by H&G sleep experts. Our advice might be anecdotal, but it's bolstered by months, if not years, of nightly testing.

How can I stop my mattress from hurting my back?

If you think your mattress is causing your back pain, but you can't afford to replace it yet, then you could always change the way you sleep on it. Sleep scientist Jeff Kahn says that switching up your sleep positions could go a long way towards alleviating your back pain.

'Those with lower back pain should consider sleeping on their side with their knees bent and a pillow between their legs,' suggests Jeff. This should help to keep your spine, hips, and pelvis in line. Plus, the cushioning effect of the pillow should take some pressure off your hip joints.

Jeff doesn't recommend sleeping on your back if you suffer from back pain. Still, 'if you can't get comfortable any other way, you could use a thin pillow under your hips to support your spine.'

Alternatively, you could buy one of the best mattress toppers to transform the look and feel of your mattress. I particularly recommend a mattress topper for people who are sleeping in a college dorm, short-term rental, or anywhere where it might be impractical to replace your mattress.

FAQs

Can a mattress help with back pain?

Absolutely, a mattress can help with back pain − but there's no one-size-fits-all solution. Every body is different, so it follows that different people need different mattress types to sleep comfortably. Don't be taken in by the idea of an orthopedic mattress – 'orthopedic' isn't a protected term in advertising, so any mattress manufacturer can claim that their mattress is orthopedic without having the credentials to back it up.

According to our Content Director Lucy Searle, the best thing you can do for your back pain is visit a medical professional. 'I saw a physiotherapist who asked me about the position I slept in, the pillow depth I slept with, and the mattress firmness I preferred,' says Lucy. She suggested I try a hybrid mattress that provided support but also a pillow-top element which was forgiving on my hips and shoulders. Paired with a deep pillow, the combination was transformative and my back has been so much better ever since.'

Are firm mattresses better for your back?

'Firm mattresses do not necessarily offer the most support,' says Thomas Høegh Reisenhus (Senior Front-End Innovation Manager at Tempur-Pedic). 'Firm mattresses work best for back and stomach sleepers as it is important that your body is as close to the bed as possible. Minimal gapping between you and your mattress ensures that your body is supported adequately.'

If you sleep on your side, then a firm mattress might do more harm to your back than good: it could crush your neck and shoulders up against the mattress so that you wake up with aches and pains in your upper back. If you sleep on your side and you suffer from back pain, then your best mattress firmness is more of a medium.

Is sleeping on a soft mattress good for you?

Chiropractor Dr. Kevin Lees cautions that 'soft mattresses may lack the support needed to keep the spine and pelvis in a neutral position. If the mattress doesn't fully support the person, they may sink too far in certain areas, which can lead to back and hip pain.' Dr. Kevin says that back and stomach sleepers should steer clear of soft mattresses, but side sleepers might appreciate the contouring comfort of a medium-soft mattress.

Are hybrid mattresses good for back pain?

Sleep psychiatrist Dr. Chester Wu thinks so. He says that 'the core of supportive metal coils can help to maintain proper spinal alignment during sleep, while the memory foam comfort layer should take some pressure off your joints.'

If you're looking for a quick and easy fix to change the look and feel of your bed without spending a cent, then it's time to try flipping or rotating your mattress. I asked mattress manufacturers how often you should turn your mattress to prolong its life.