If you feel you're sinking into your mattress and your spine is not able to maintain a neutral position, it might be the reason behind your back issues. A mattress that is too soft for you can start hurting your spine sooner than you realize. A mattress that is too hard causes joint pressure.
Memory foam and latex mattresses are often considered the best options for back pain, as they conform to your body, cradling pressure points while supporting your spine and keeping it aligned.
A mattress that's too soft will cause your back or hips to sag and your spine to fall out of alignment, which can lead to significant pain. A mattress that's too firm will put too much pressure on your joints, especially if you sleep on your side or your back.
A new mattress can go a long way toward easing your back pain, Tozer says—if you choose the right one for the way you sleep. One study found that when participants with back pain switched to a mattress designed to accommodate their preferred sleep position, they noticed immediate improvements.
Sleeping on the wrong mattress can cause or worsen lower back pain. Lack of support from a mattress reinforces poor sleeping posture, strains muscles and does not help keep the spine in alignment, all of which contribute to low back pain.
Doctors used to recommend that patients with chronic pain sleep on a firmer mattress. However, studies have shown that people with low back pain who slept on hard beds had the poorest sleep quality. Firm mattresses are not recommended if you have more severe back conditions including scoliosis and arthritis.
“Most side sleepers will do best on a medium-firm mattress, as a general guideline, but that will vary based on their height and weight,” Dr. Breus explains. “If you're a 250- to 300-pound person, you're going to look for a different mattress than a 120- to 130-pound person.
The main cause of back pain in bed is poor posture, either from how a person sits at work or how they sleep at night. Between the vertebrae in the spine are intervertebral discs, which rehydrate at night (this is why we are taller in the morning, and part of the reason that the elderly lose height as they get older).
Yes, a new mattress can cause back pain temporarily. That's because there's a transition period when you go from an old unsupportive mattress to a new supportive mattress. New mattresses also have a break-in period. Components can be stiff at the start but will soften up and conform to your body over time.
While 30 days is the average amount of time suggested, this amount of time can vary depending on the type of mattress purchased. For example, innerspring models are known to adjust quicker but they can also take up to 4 weeks.
Memory foam mattresses are a good option for people with back pain. They support the natural curve of the spine, which reduces stress and fatigue on the body and helps reduce back pain. Memory foam may also be better for people at risk of pressure ulcers, such as during long periods of bed rest.
A softer mattress is usually recommended for those who are experiencing back pain on a standard mattress, or those who have pre-existing back problems. They're also recommended for lighter individuals as a harder mattress can end up not compressing for them at all.
Instead, people with back pain should look for mattresses that feel medium-firm to you. Those beds have the best chance of reducing both soreness and stiffness.
Based on Your Sleep Position
Side sleepers typically benefit from softer mattresses because they cradle the hips and shoulders to help maintain spinal alignment. Back and stomach sleepers need less contouring and receive better spinal support from firmer beds with stable surfaces that prevent sinkage.
Back pain red flags – Night Pain
Back pain that worsens at night or while you're sleeping might indicate something more severe like an infection or cancer. This is especially true if you also have other symptoms in addition to your back discomfort when you sleep or relax.
The best sleeping position for lower back pain is on your side with a partial bend in the knees. View Source . Keeping the knees bent helps balance the body and reduces pressure on the lumbar spine. Many people find it helpful to put a small pillow between their knees to make this position more comfortable.
You Wake Up With Back, Hip, Shoulder, And/Or Neck Pain
If you feel pain or discomfort at these pressure points, it's likely that your mattress is too firm for you. Stiffness in your joints – especially your knees and shoulders – is a good sign you're in dire need of a softer bed.
Therefore, the best mattresses for side sleepers are often plush to minimizes discomfort around the shoulders and hips while promoting proper spinal alignment. If you change positions throughout the night, a plush mattress can work in your favor.
Memory foam is one of the best types of mattresses for side sleepers. It contours to your body shape, relieving pressure points and keeping your spinal alignment when you're lying on your side. Side sleepers should also consider a soft mattress because it provides pressure relief to your shoulder and hip joints.
Your Mattress is Either Too Soft or Too Hard
A mattress that is too soft for you can start hurting your spine sooner than you realize. A mattress that is too hard causes joint pressure. Most sleep experts recommend going for a medium-firm orthopedic mattress to combat this issue.
Is a soft mattress bad for your back? It is if it's so soft that it doesn't support your spine. If you sink into the mattress so that your hips are lower than your shoulders, your mattress may be too soft and could be contributing to back pain. Keep in mind that weight is a factor when it comes to mattress firmness.
If your mattress is too firm, you might experience a few different symptoms. An overly-firm mattress can put excess strain on your pressure points (shoulders, hips, and torso) or cause spinal misalignment. You might also find that your body stays tense as you sleep, resulting in muscle, neck, or back pain.