Best Mattress For Lower & Upper Back Pain – 2022 Reviews

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Persistent back pain can wreak havoc on a person’s life, and that includes sleep. Investing in a quality mattress for back pain, however, could help ease your pain and allow you to rest better.

In recent years, more consumers have been able to purchase mattresses directly from companies online. Cutting out the middlemen, like retail stores, creates an opportunity to save costs and make higher-quality products affordable and accessible to more people. We've narrowed down what we believe to be the best mattresses to help with back pain and feel confident you'll find something that gives you the level of support you need.

10 Best Mattresses for Back Pain

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Are you confident that a mattress for back pain is the perfect option for you? If so, continue exploring this page!

If you're unsure or want to learn about more great mattress options available then we recommend you check out our highest-rated bed picks. It's a great starting place for most mattress shoppers because it includes a diverse list of mattress picks based on various preferences, styles, and needs. It also includes links to an additional 60+ best mattress pages from Sleep Advisor (example: best mattress for stomach sleepers).

Our Top 10 Mattresses for Back Pain Reviewed

Editor’s Pick

DreamCloud Luxury Hybrid

HIGHLIGHTS:

  • Hybrid Mattress
  • Best for Side, Stomach, and Back Sleepers
  • Firmness Level: 6.5/10
  • 365-Night Trial
  • Lifetime Warranty

DreamCloud Luxury Hybrid has five layers with materials that work together to ease back pain and keep the spine aligned. The construction starts with a soft-to-the-touch cashmere cover with quilted foam. Next is the pressure-relief comfort layer made of gel memory foam that contours all body shapes. The third layer provides structure and firmness, preventing you from sinking into the bed. The following is the essential base layer, followed by the innerspring unit.

DreamCloud’s combination of foams and individually-wrapped coils provides enough pushback support for spinal alignment. The bed has good edge support, so you can use the entire surface of the bed without the edges sagging.

Why did we pick it?

  • The DreamCloud Luxury Hybrid mattress provides pressure relief for the hips, shoulders, and back. The gel memory foam conforms to your body, supporting the lower back and other pressure points.

Best Value Mattress for Back Pain

Nectar Memory Foam

HIGHLIGHTS:

  • Memory Foam Mattress
  • Best for Side, Back, and Stomach Sleepers
  • Firmness Level: 6.5/10
  • 365-Night Trial
  • Lifetime Warranty

Memory foam is known to help with easing back pain for side, back, and stomach sleepers. Back pain can be persistent, keeping you awake at night regardless of your preferred sleeping position. Nectar’s medium-firm feel helps ease the pain in typical pressure points while keeping the spine aligned in all positions. And, its competitive price makes it an excellent option for value-seekers.

Nectar features a cover made from polyurethane, polyester, and nylon, designed to pull the heat away from the body. Below the cover is the 2-inch gel-infused memory foam to regulate the bed’s temperature and prevent the bed from overheating. Next is the 4-inch soft conventional foam, followed by the 6-inch base layer that supports the body in all sleeping positions.

Why did it make the list?

  • Nectar has a solid base layer that maintains the structure of the bed. The base holds the other foam layers, allowing them to hold your body, balance your weight, and keep the spine aligned.

Best Latex Mattress for Back Pain

WinkBeds EcoCloud

HIGHLIGHTS:

  • Hybrid Mattress
  • Best for All Sleep Positions
  • Multiple Firmness Options
  • 120-Night Trial
  • Lifetime Warranty

WinkBeds EcoCloud is a hybrid mattress made from high-quality materials such as OEKO-TEX100 certified Talalay latex, organic cotton, and sustainable New Zealand wool. The bed is excellent for back pain as it has a unique innerspring support system with 5-zoned individually wrapped coils. The innerspring system supports the body, allowing proper spine alignment, and helping relieve pressure. 

This WinkBeds mattress fits side sleepers, although it should fit other sleeping positions equally well. The construction offers gentle cradling and is responsive, making it easy to change positions. In addition, the bed has Extra-Edge™ anti-sag support system, allowing you to sit or sleep near the edge. 

Why we like it

  • WinkBeds offers a lifetime warranty and a 120-night trial for customers to test the bed before deciding if it’s right for their needs. 
  • Zoned support is great for back pain as it supports the body in all the right areas to prevent pain and pressure build-up.

Best Mattress for Stomach Sleepers

Saatva Classic

HIGHLIGHTS:

  • Memory foam and innerspring hybrid mattress
  • Good for back and stomach sleepers
  • Plush, luxury-firm, and firm options
  • 365-Night Trial
  • Lifetime Warranty

Saatva beds are specifically engineered for pain-free sleep with features that target the lumbar area for enhanced back support and optimal spinal alignment. This hybrid innerspring mattress blends memory foam comfort with coil-on-coil support for a classic feel.

Why should you consider it?

  • Saatva features back-relieving technologies like memory foam for pressure relief and active wire support in the center of the mattress for optimal spinal alignment. The plush Euro pillow top is designed to provide contouring and cushioning support for the back, hips, and shoulders so you can experience less back and joint pain and more comfort and relief.
  • Another fantastic benefit to this product is that there are three firmness levels available. You have the option to choose from a plush, luxury firm, or firm bed to suit your preferences and needs.

Best Mattress for Combination Sleepers with Back Pain

Helix Dusk

HIGHLIGHTS:

  • Hybrid Mattress
  • Best for Back, Stomach, and Combination Sleepers
  • Firmness Level: 5-6/10
  • 100-Night Trial
  • 10-Year Warranty

The Helix Dusk is a hybrid mattress that should work well for combination sleepers with back pain. Back pain can prevent you from falling asleep or wake you up in the middle of the night, so you need a mattress that eases the pain for a more comfortable sleep.

The Helix Dusk is good for stomach and back sleepers, but side sleepers may prefer a softer bed. Combo sleepers who sometimes sleep on their side shouldn’t struggle with pressure build-up. The mattress has two foam layers on top of hundreds of individual coils to hug the body while providing sufficient support to keep the spine aligned.

Why did it make our list?

  • Helix Dusk has a reinforced perimeter for improved edge support, allowing sleepers to spread out and use the entire surface of the bed.

Best Cooling Mattress for Back Pain

Nolah Evolution

HIGHLIGHTS:

  • Hybrid Mattress
  • Best for Side, Back, and Stomach Sleepers
  • Firmness Level: 5/10 (Plush), 6-7/10 (Luxury-Firm), 8/10 (Firm)
  • 120-Night Trial
  • Lifetime Warranty

The Nolah Evolution is designed to draw the heat away from your body and prevent back pain. The mattress is 15 inches tall and features multiple cooling features to keep hot sleepers cool throughout the night. The construction starts with an organic cotton cover, HTC™ topper, AirBreath™ heat escape gusset, and the brand’s Cooling Nolah AirFoamICE™. Next are the high-resilience foam, transition foam, coils, and the plant fiber foundation layer.

The Nolah Evolution contains reinforced coils at the perimeter for enhanced edge support. The extra support prevents the bed from sagging near the edges, allowing the sleepers to use the entire surface of the mattress.

Why we like it

  • The Nolah Evolution is available in three firmness options, making the mattress suitable for all sleeping positions.

Best Soft Mattress for Back Pain

Leesa Legend

HIGHLIGHTS:

  • Hybrid Mattress
  • Best for Side and Back Sleepers
  • Firmness Level: 6/10
  • 100-Night Trial
  • 10-Year Warranty

Leesa Legend is a sustainable mattress made with natural and recycled materials. The bed features a hypoallergenic cover made from Merino wool and organic cotton to resist bacteria and wick away moisture.

Leesa Legend is 12 inches tall, featuring six layers of foam and coils. The first layer is comfort foam with punch holes for improved breathability. Next is the classic memory foam, followed by a 1.5-inch layer with micro-pocket springs. The fourth layer is made from firmer polyfoam standing above the supportive core with 1,000 pocketed springs. The springs offer targeted support and improved motion isolation. The final layer is a 1-inch base layer that gives stability and structure.

What stands out?

  • Leesa Legend has dual coils that give it a high level of bounce and responsiveness. The design is durable, stable, and comfortable.

Best Hybrid Mattress for Back Pain

Bear Mattress Hybrid

HIGHLIGHTS:

  • Hybrid Mattress
  • Best for All Sleep Positions
  • Firmness Level: 6/10
  • 120-Night Trial
  • Lifetime Warranty

If you’re going to purchase a new mattress to help with your back pain, you want to be sure it’s a smart investment. Many shoppers are also working with limited budgets and need a quality bed that won’t break the bank. The Bear Hybrid, which features top-quality construction and innovative materials, is our pick for the best mattress for the money.

This hybrid has a cool-to-the-touch moisture-wicking cover, followed by copper-infused memory foam. The two layers provide maximum airflow and cooling to create a clean sleeping environment. In addition, the Bear Hybrid features responsive foam, edge-to-edge coils, and high-density foam that acts as a base for added structure and durability.

Why did we pick it?

  • The Bear Hybrid’s medium-firm rating means that this bed should not only deliver on support but should still give sleepers much-needed relief for their pressure points.
  • The bed’s Celliant® cover is specifically designed to enhance recovery, which could benefit people with pain.

Best Memory Foam Mattress for Back Pain

Puffy Original

HIGHLIGHTS:

  • Memory Foam Mattress
  • Best for Back and Stomach Sleepers
  • Firmness Level: 5.5/10
  • 101-Night Trial
  • Lifetime Warranty

Puffy Original is a memory foam mattress with a 5-layer sleep system and full-body support. The bed is rated medium-firm, so it should fit all sleeping positions, although some dedicated side sleepers may prefer a softer mattress.

The bed’s 5-layer sleep system delivers cooling, support, and comfort without sinking. The system isolates motion, making this a good bed for partners with different sleeping habits. In addition, Puffy has cooling properties thanks to the gel-infused foam that allows optimal temperature control. The foam is cool to the touch, helping pull the heat away from your body instead of building it up on the surface. 

What stands out?

  • People who struggle with back pain should like how the Puffy Original supports the body. The mattress doesn’t allow you to sink into the layers, so your spine stays in perfect alignment, reducing the chance of waking up in pain. 
  • The mattress has a stain-resistant, washable cover you can remove via zipper.

Best Organic Mattress for Back Pain

Awara Natural Hybrid

HIGHLIGHTS:

  • Hybrid Mattress
  • Best for Stomach and Back Sleepers
  • Firmness Level: 7/10
  • 365-Night Trial
  • Forever Warranty

Stomach and back sleepers who struggle with back pain should benefit from the Awara Natural Hybrid mattress providing luxurious comfort. The bed features organic materials like latex, cotton, and New Zealand wool, so it’s an excellent option for eco-conscious shoppers. 

What helps with back pain is the coil unit with 8-inch individually-wrapped coils acting as the support layer that holds the body in perfect alignment without letting it sink. In addition, individual wrapping helps reduce motion transfer, which is always a plus. The bed also has a 2-inch Dunlop latex layer above the coil unit, contouring to your curves while supporting joints and pressure points. 

Why we like it

  • The Awara’s cooling system includes individually-wrapped coils and latex. Both layers enhance airflow and temperature regulation, helping hot sleepers fall and stay asleep.
  • Awara offers an industry-leading 365-night trial and a lifetime warranty with this organic hybrid mattress.

Why You Should Trust Us

The Sleep Advisor team reviews each mattress in person so we have a genuine understanding of how the mattress feels and performs. To begin, we unbox the mattress and place it onto a bedframe. We first asses the cover, looking for features like cooling, softness, and cushioning. The next step is to evaluate how the bed performs under pressure, first by applying pressure with our hands and then in each sleep position. Lying in different positions lets us know how supportive the bed is and if it’s good at relieving pressure. After that, we’ll perform a series of tests for additional features, such as bounce, motion isolation, and edge support. The final testing portion is to determine if there are any new mattress smells present, which is known as off-gassing. These smells usually go away within a day or two, but it’s helpful to know if you can expect any right away, particularly if you’re sensitive to odors. We then take all the information we’ve gathered to rate the bed in individual categories as well as how it stacks up overall. This gives us a thorough idea of who we would recommend this product to, helping our readers find the right mattress for their needs.

How Back Pain Affects Sleep

Whether it’s due to tenderness on the pressure points or soreness that makes it difficult to move, back pain contributes to sleep disturbances significantly in a variety of ways.

View Our Guide: How to Cope With Pain and Sleep

Disruptions

When you’re dealing with an injury, it can be difficult to get comfortable, and once you do, you’ll probably lie still while you sleep. While this is good news for your rest, it could cause the inflamed regions of your back to swell up, causing pain and potentially waking you up to move and relieve some swelling.

Longer Sleep Latency

If you struggle to get comfortable or need a mountain of strategically placed pillows to get to sleep, you probably spend a fair amount of time tossing and turning. If your pain extends the amount of time it takes you to finally fall doze off, this presents several issues. First, sleep’s restorative capabilities help provide much-needed healing for your body, but if you’re falling asleep later and later, you’re missing out on extra restorative deep sleep. Secondly, this cuts the overall amount of time you spend asleep, limiting your physical and cognitive capabilities the following day.

Changed Sleep Cycles

Chart of Sleep Cycle

Many people take medications to help with pain management, and while they may help you fall asleep, many of them change the way you rest, altering the phases. Normally, we get most of our slow-wave deep sleep in the first half of the night and go through the majority of rapid eye movement (REM) sleep in the second half of the night. This is where we dream.

When you take opioids or other medications to help you rest, research showsthat these reduce the amounts of both slow-wave or restorative sleep and REM sleep, meaning you could wake up without feeling rested even if you get eight hours.

Get More Info: The 4 Stages of Sleep

Buying Considerations for Mattress Shoppers with Back Pain

Support

Aches and pains radiating from your lower back is common for many sleepers (upper back pain is less common). However, going to sleep shouldn’t be associated with added pressure on your body.

Keep in mind that firmness and support are not the same characteristics. You can easily have a soft or plush mattress that still offers fantastic support. At the same time, if your bed is firm, it doesn’t mean that it would give poor support or lack comfort. An adequate level of support should genuinely result from a mattress that manages to align your spine properly. 

Zoned support can also be helpful for those with back pain. Many beds, especially hybrid models, have zoned support with added pressure relief and support in certain areas. This typically includes the center of the bed where most people need the most support. Beds with zoned support can provide advanced lifting to keep the body well-aligned, preventing the hips and lower back from sinking too deeply into the construction.

Firmness

Firmness reflects how soft or hard the mattress feels when you lie on it. The question many people ask is: Are firm mattresses truly better for back health issues?

When it comes to back sleeping, there is an ideal firmness for most, and it’s medium-firm. This means that you should aim for a new mattress that falls into that category on the mattress firmness scale, which is between a 5 and 7 rating.

This is the perfect firmness level for so many because it brings the necessary balance between the push-back support and the required softness for comfort. A medium-firm feel should remove the pressure from your lower back and allow for a good night’s sleep.

With that said, some people tend to feel that a softer or firmer mattress is better for their back. Of course, this is somewhat individual and it is based on your sleeping style.

Ideal bed firmness for people with back pain

Another consideration to account for when determining the ideal firmness for your back pain would be your weight. For instance, the heavier you are, the more pressure your body would exert on the mattress and the more it would impact it. Therefore, you might be looking at something firmer to compensate for this sinking.

On the other hand, lighter-weight people tend to stay away from harder beds as these could potentially exacerbate their back issues. Also, keep in mind that most mattresses have a “break-in” period in which the firmness level may change.

Need help? Check out our firm and soft mattress comparison.

Pressure Relief

A vital concern for those with back pain is the pressure points that an improper mattress can cause on your body. These points mean that there is extra pushback to a specific area. This can cause misalignment throughout your body and your spine.

Once it has moved out of alignment, there is an increased amount of pressure placed on your spine. That’s one of the common causes of back pain. Thinking about it that way may just help you answer the question, “Is a firm mattress good for your back?” from a whole new angle.

With this said, it’s essential to ensure that you aren’t sleeping on a bed that places too much pressure on your spine. This is also true for any major joints. That’s what’s going to allow your body to rest in a relaxed state. The chance of pressure points forming along the spine is diminished dramatically when the appropriate product is picked.

Learn more: Mattresses That Cause Back Pain

Pressure points are capable of causing long-term deformations and pains along your spine. This isn’t something that can quickly turn into a chronic condition.

animated image of a man who suffers from multiple sclerosis struggling to fall asleep

How Different Mattress Types Affect Back Pain

The type of material that you choose can be determined by your current back and health condition as well as the different requirements of people who prefer to sleep on their back, side, or stomach.

Memory Foam

Is memory foam good for your back, or is it causing pain and hurting your overall health?

In fact, memory foam could be your best option, though you may need an updated product. Side sleeping2, especially when placing a pillow between your knees, could help alleviate back pain, and memory foam is a fantastic material for this sleep posture. A memory foam mattress should excel in eliminating pressure buildup in the hips and shoulders for side sleepers.

Medium Illustration of Memory Foam Mattress

You’ll also need to consider the density of the memory foam, which is measured in pounds per cubic foot (PCF). 5 PCF memory foams should provide you with optimal spinal alignment and support. On the other hand, medium-density foams of 4 PCF offer a little less contouring, while the low-density ones between 2 and 3 PCF are not likely to be as effective as the previous ones.

Though memory foam is known for trapping heat and having minimal responsiveness, many modern beds come with additions to enhance the cooling and responsiveness of the mattress.

Latex

Latex is another highly recommended material for chronic back pain issues. The most appealing thing about latex is that it’s more responsive and cooler than memory foam. While latex beds can relieve pressure well, they usually won’t provide as much contouring.

Research3 has found that latex mattresses did a better job of evenly distributing pressure points compared to polyfoam beds.

Medium Illustration of Latex Mattress

Latex is a buoyant material that quickly responds to movement, which should make it easier for anyone with pain to move and get in and out of bed. Although latex is a more high-end option with a price tag to match, its excellent durability means it should you last you a long time.

Find Out More: Best Latex Beds

Innerspring

When it comes to innerspring beds, there are orthopedic solutions known to offer a full-body level of support. These solutions tend to take advantage of the popular pocket coil system.

These are mattresses that contain hundreds or thousands of coils, and each one is wrapped individually. They act independently to enhance the contouring capabilities of the mattress and reduce motion transfer. However, they’re usually not as good at these features compared to memory foam options.

Medium Illustration of Innerspring Mattress

The general rule to consider if you decide to buy a mattress of this kind is to aim for 1,000-2,000 springs. If you weigh more than 400 pounds or so, you should consider a mattress with more than 2,000 springs or look into the gauge of the wire. This could be a great option for pain treatment, but do your research; if fewer coils are used, find out about the properties of the wire.

Can a Mattress Cause Back Pain?

When the body experiences trauma, like a car accident, a fall from a ladder, or slipping on the ice, the body has to find a way to accommodate the damage, heal it, and keep us walking upright. If you’re wondering what this has to do with sleep, the answer is two-fold.

One, sleeping wrong can be enough trauma to cause these issues, and two, sleeping right is a big part of healing these issues. So, while those with chronic back pain might think they have a rocky relationship with sleep, the real issue might be the habits or the mattress.

Supporting optimal spine alignment is important in a mattress, and without this, problems can arise. When lying on the side, proper alignment should be fairly straight, allowing the hips and shoulders to sink in slightly while supporting the middle. Mattresses that offer zoned support tend to be great at this.

Learn more in our guide on 10 ways mattresses can cause back pain

Illustration of a Person Sleeping on Their Side on a Firm Mattress
Illustration of a Woman Sleeping on Her Side on a Soft Mattress

When sleeping on your back, there should be a slight curve in the spine, with support in the mid and low back, while allowing the neck to rest backward. Stomach sleepers should ensure the bed keeps their midsection from sinking too much into the mattress, as this can create pressure on the lower back in particular.

Pressure relief is also important for helping you reduce pain and get to sleep. However, it’s important to find a material that relieves pressure while still allowing movement.

If you find you’re waking up stiff and sore but feel better after you get moving, you could be dealing with swelling or inflammation in the joints or muscle tissue. While this can occur in almost any type of injury, it’s usually a sign that the injury isn’t getting motion, especially while you sleep. If you can move around easily when you sleep, this could help you wake up with less discomfort.

Additional Ways to Reduce Back Pain While You Sleep

  • Pillows Pillows can be highly useful for taking pressure off your spine. We mentioned earlier that side sleepers can place a pillow between their legs to alleviate pressure. Back sleepers can use a pillow under their knee to help, while stomach sleepers can place a pillow under their hips2. No matter your sleep posture, you’ll also need to ensure the pillow your head rests on supports the spine’s natural curve. For example, stomach sleepers sleeping on a pillow that’s too tall may wake up with upper back and shoulder pain. For this reason, you should look for a pillow that fits your sleeping position and habits to ensure a comfortable sleep.
  • Mattress ToppersA mattress topper can help change the way your mattress feels. This is an excellent option for people who don’t like how their current mattress feels and performs. So, if you found yourself sleeping on a mattress that lacks support or pressure relief for your back pain, a topper could be an economical solution. 
  • Adjust Your Sleep Position Changing the way you sleep may help avoid back pain depending on your preferred sleeping position. If you often struggle with back pain, you may want to switch positions more often until you find a comfortable way to sleep. Keep in mind that stomach sleeping can be hardest on the spine, so if you prefer this posture, make sure your spine remains as neutral as possible.
  • Foundations and Bases – Having a proper foundation and base under your mattress makes all the difference in how the bed performs. For this reason, most manufacturers recommend certain foundations for their mattresses. The majority of beds work with nearly all foundations, but adjustable bases can be an exception. Adjustable bases are excellent for people with back pain as they allow you to modify the angle at which you sleep, and this  can help alleviate pain and pressure. Therefore, if you have your eye on an adjustable base, make sure the mattress you want is compatible with one.

Why We Get Back Problems

Two types of back pain are commonly observed: Acute pain, which lasts for less than about six weeks, and chronic pain which is less frequent but longer lasting. About 25 percent of U.S. adults4 report having lower back pain in the last three months.  Back pain can arise from various issues, but we’ll review the most common sources.

Pregnant Lady Having Backache Illustration

Pulled Back Muscle and Lower Back Strain

Lower back or lumbar pain could result from a range of different causes. However, these causes are associated with the lumbar disc directly or with muscle strains. This could result from sudden movements, lifting heavy objects, or any other twists.

In this case, you would need to get a professional consultation with your doctor, especially if you’ll have certain medical needs. Your doctor could also provide you with more specific details on what type of bed space you should rest on as you try to recover.

Stress

Believe it or not, stress is a cause of back pain. According to health experts, stress5 can change the way you breathe, creating tension in the middle and upper back. Additionally, if you’re stressed with work, you may find yourself sitting more than usual, which can also lead to tension in the lower back area.

Along with getting a more comfortable mattress, you can find ways to help manage your stress. Massages, meditation, warm baths, eating healthy, and exercise are some popular ways to deal with stress and anxiety.

Depressed Woman Trying To Fall Asleep Animation

Sleep Disorders

Sleep disorders usually entail breathing-related problems, such as snoring or sleep apnea. When your back is supported firmly and properly, the air can easily and freely flow to your lungs. This is going to help minimize the effects of sleep conditions of any kind, and it is also going to reduce snoring.

Keep in mind that sleeping disorders also translate to a lack of sleep. Not getting enough rest can worsen stress, and as mentioned, stress can lead to back tension, creating a problematic cycle.

Frequently Asked Questions About Mattresses for Back Pain

Does my pillow matter?

While a better mattress can help with back pain and proper spinal alignment, it isn’t the only factor. When paired with the proper pillow, the duo could help reduce back pain and contribute to a healthier sleep experience by properly elevating the neck and shoulders for better support.

Read More: Our Best Pillows Guide

What type of mattress is best for back pain?

The best mattress for back pain is the one that fits your sleeping position and body weight. So, a bed that fits a lightweight side sleeper may not be the best option for a heavier person who prefers sleeping on their stomach. For this reason, it’s best to consider your weight and sleep position to figure out which bed would work the best to alleviate back pain. We covered earlier that different mattress types have their advantages for back pain, which means you’ll need to consider other qualities like cooling, motion isolation, and edge support to find what’s right for you.

Are firm or softer beds better for back pain?

In most cases, beds with a medium-firm feel are more suitable for people struggling with back pain. Researchers3 found that medium-firm mattresses offered the most help for those with lower back pain specifically. Look for a mattress that offers sufficient support to keep your body aligned but also contours a bit to relieve pressure in sensitive areas.

What mattress firmness do I need for back pain?

Again, the best mattress firmness for you depends on your preferred sleep position and body weight. If you’re a stomach sleeper, you should steer towards a firmer mattress than people who prefer sleeping on their side. Generally speaking, most people benefit from a medium firmness with zoned support in the lower back area and other sensitive points.

What’s the best sleeping position for lower back pain?

The best sleep position for lower back pain is back sleeping, although this is one of the least popular positions. Many people struggle to fall asleep this way, so it may take some practice. One way to help yourself is to add a pillow under your knees to make it more comfortable if you’re usually not a back sleeper.

What’s the best sleeping position for upper back pain?

Upper back pain isn’t as common as lower back pain, but the best way to alleviate it is by sleeping on your back on a supportive and pressure-relieving mattress, particularly for the shoulders. We also mentioned earlier that stress can create tension in the middle and upper back, so you’ll want to manage your stress to help relieve upper back pain.

Is memory foam good for back pain?

Memory foam can be a good option for back pain as long as you choose the right firmness and support level. Make sure your bed isn’t too soft and that it can keep your spine in alignment. Memory foam beds with zoned support are even better than regular memory foam beds as they offer added support in the lower back.

Conclusion

Sleeping with chronic back pain can turn your evening into a nightmare. Luckily, the right mattress can help move you in the right direction toward a better night of sleep.

Certain mattresses are built well to help address back pain, but you’ll also need to consider that finding the right bed is a personal decision. Medium-firm beds built with memory, latex, or coils are usually helpful for back pain, especially if they have zoned support. However, your preferred sleep posture and body weight will also factor in this decision. Furthermore, you can utilize pillows, adjustable bases, and toppers to help you achieve better comfort.

Sources:

  1. Moore, Jason T., Kelz M.D Ph.D., Max. “Opiates, Sleep, and Pain: The Adenosinergic Link”. Anesthesiology. 2009.
  2. Slide show: Sleeping positions that reduce back pain”. Mayo Clinic. Last modified May 5, 2022.
  3. Caggiari, Gianfilippo., Rocco Talesa, Giuseppe., et. al. “What type of mattress should be chosen to avoid back pain and improve sleep quality? Review of the literature”. J Orthop Traumatol. 2021.
  4. Acute Low Back Pain”. Centers for Disease Control and Prevention. Last modified January 31, 2022.
  5. Trivedi D.O., Kavita. “Easy tips to relieve stress-related neck and back pain”. University of Texas Southwestern Medical Center. 2019.
Editor

Jill Zwarensteyn is the Editor for Sleep Advisor and a Certified Sleep Science Coach. She is enthusiastic about providing helpful and engaging information on all things sleep and wellness.

Based in Los Angeles, she is an experienced writer and journalist who enjoys spending her free time at the beach, hiking, reading, or exploring new places around town.

She’s also an avid traveler who has a personal goal of being able to successfully sleep on an airplane someday.

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