Best Mattress For Lower & Upper Back Pain – 2023 Reviews

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Back pain can wreak havoc on your waking and sleeping hours. Finding a bed that helps to alleviate or prevent it can therefore represent a big upgrade to your quality of life. 

The best mattresses for back pain all aim for one key result: alignment. An improperly aligned spine can cause soreness and exacerbate pre-existing back issues, whether they’re acute or chronic. You’ll want to search for a mattress that encourages healthy alignment while also providing the right level of support, firmness, and comfort. To get started, take a look at the mattresses we picked as the best beds for back pain below.

10 Best Mattresses for Back Pain

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Our Top 10 Best Mattresses for Back Pain, Reviewed

Editor's Pick

Nectar Memory Foam


  • 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 Cooling Mattress for Back Pain

Helix Dusk


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

As a hybrid mattress, the Helix Dusk should run a bit cooler than all-foam models, as the coils beneath its foam allow for increased airflow. The hybrid design should also be beneficial for combatting back pain, utilizing a mix of pressure-relieving foam and supportive springs. 

If you’re looking to add even more cooling power to your bed, you can upgrade the Dusks’s cover to a GlacioTex Cooling Cover. It’s hypoallergenic, soft, and adept at absorbing and redirecting heat from the body.

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 Mattress for Stomach Sleepers with Back Pain

Saatva Classic


  • 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 Latex Mattress for Back Pain

EcoCloud by WinkBeds


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

The 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 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 Firm Mattress for Back Pain

Nolah Evolution


  • 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

Available in three firmness options, including a Firm model that ranks 8/10 on our firmness scale, the Nolah Evolution offers a reliably strong sleeping surface to people with back pain. Nolah attests that the HDMax™ TriZone™ coils in this hybrid bed provide approximately 25% more support than other coil systems. The “TriZone™” name is a reference to three discrete sections of the coil unit, each of which aims to bolster a specific area of the back or body. 

The Nolah Evolution also contains reinforced coils at the perimeter for enhanced edge support. These springs prevent sagging near the edges, allowing the sleepers to use the entire surface of the mattress.

Why we like it

  • The Evolution’s graphite-infused foam, cooling cover, and AirBreath™ border gusset all work together to keep sleepers from overheating.
  • The Firm model should be a good fit for sleepers with back pain who want a robust feel, but softer models are an option, making this mattress a versatile choice.

Best Hybrid Mattress for Back Pain

Bear Star Hybrid


  • 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 Star 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 Star 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 Star 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 Luxury Mattress for Back Pain

Stearns & Foster Lux Hybrid


  • Hybrid Mattress
  • Air Vents for Cooling
  • Foam-Topped Springs
  • 90-Night Trial
  • 10-Year Warranty

As we’ve established, the best mattresses for back pain provide a mix of support and pressure relief. Hybrid mattresses seem especially suited for this job, as their foam layers cradle pressure points while their springs have a bolstering effect. 

Stearns & Foster have innovated on this combination even further: every one of the coils in their Lux Hybrid mattress has a layer of their exclusive memory foam attached directly to the top. This IntelliFlex™ Hybrid system merges coils and foam in a unique way, adding an individual comfort layer to the springs and allowing the foam to flex as your body shifts. 

What else makes it special?

  • The foam-topped springs permit lots of airflow for cooling, as do the signature vents on the sides of the mattress’s foundation. 
  • There’s still an independent layer of foam between the mattress’s cover and its foam-topped springs, so you should get the traditional cradling feeling along with the hybrid’s specialized support. 

Best Plush Mattress for Back Pain



  • Foam and Hybrid Models
  • Firmness Level: 6.5/10
  • Best for Side, Back, and Stomach Sleepers
  • 90-Night Trial
  • 10-Year Warranty

Each TEMPUR-Cloud® welcomes sleepers with a soft comfort layer of proprietary TEMPUR® material on top, followed by a support layer of firmer foam. This is an ideal setup for people with back pain, as it pairs a plush, cradling initial feel with a more robust base underneath. That support layer isn’t static, though—it gradually conforms to your body to take the weight off key pressure points. 

If you’re looking for even more support and maybe even a bit of bounce, the TEMPUR-Cloud® is also available as a hybrid mattress with a coil unit added beneath the support layer. 

What else do we like about it?

  • TEMPUR® material does an excellent job at reducing motion transfer, so consider this mattress if you sleep with a partner.
  • The TEMPUR-Cloud®’s cover is highly breathable, which is important for cooling when you’re sleeping on foam.

Best Mattress for Back Pain on a Budget

Signature Hybrid (Medium Model)


  • Hybrid Mattress
  • Great for Combination Sleepers
  • Firmness Level: 6/10
  • 120-Night Trial
  • Made in the United States

Hybrid beds can combat back pain with the combined power of springs and foam, but they’re typically harder to find at budget prices. Enter the Signature Hybrid, an eminently affordable mattress with five spine-friendly layers.

Underneath its quilted top, two of the Signature Hybrid’s layers are made of foam. The first is memory foam, which contours to your body adaptively, responding to its movements as you shift position. The second is VariFlex™ foam, which undergirds the memory foam for added support and seamlessly transitions into the bed’s 8-inch coil unit. The thickness of the VariFlex™ foam layer varies depending on the firmness level you order—we think the medium model is a sound choice for sleepers with back pain.

Why did it make this list?

  • The Signature Hybrid comes with a quilted, breathable top, but you can upgrade to a GlacioTex™ cooling cover if temperature regulation is a priority.
  • Brooklyn Bedding makes its mattresses in a factory in Arizona, then ships them directly to customers—no middleman involved.

Best Mattress for Back Sleepers with Back Pain

Helix Midnight


  • Hybrid Mattress
  • Firmness Level: 6-7/10
  • 100-Night Trial
  • 10-Year Warranty
  • Made in the United States

The Helix Midnight is a medium-firm hybrid mattress with all the right ingredients for proper spinal alignment, which can help to alleviate back pain.

It has an 8-inch coil unit with individually wrapped springs for crucial support. Above the coils are two foam layers: a lower one made of poly foam, and a higher one made of Helix’s proprietary Memory Plus foam. The foams work together to provide comfortable compression without too much sinkage, encouraging proper positioning of the spine. Back sleepers with back pain can therefore benefit from this merger of pressure relief and a firm, reliable base.

What caught our attention?

  • The foams in the Midnight are CertiPUR-US® certified, so you can sleep easy knowing that they pass rigorous standards for their materials and emissions.
  • The Midnight’s coil unit is reinforced along the two longer sides for notable edge support.

Key Considerations for Mattress Shoppers with Back Pain


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 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

What's the Best Type of Mattress for Back Pain?

There’s no single type of mattress that will always be best for alleviating or preventing back pain. The best mattress for your back pain could incorporate foam, springs, or both—as long as it suits your sleeping position, body weight, and medical needs.

For example, a bed that fits a lightweight side sleeper may not be the best option for a heavier person who prefers sleeping on their stomach. Someone with upper back pain might gravitate toward pressure-relieving foams, and someone with lower back pain might want the added support of a coil unit. You’ll also want to consider properties such as cooling, motion isolation, and edge support to find what’s right for you.

Still curious about how different mattress materials perform in the face of back pain? We’ll cover the most common mattress types below for a more detailed look.

Are Memory Foam Mattresses Good for Back Pain?

Memory foam is often a great material for sleepers with back pain. You’ll want to find a memory foam with the right amount of firmness and support, however, as softer foams won’t always promote healthy spinal alignment.

Side sleeping1, especially with a pillow placed between your knees, can help alleviate back pain, and memory foam is a fantastic material for this sleep posture. A memory foam mattress should likewise excel at combating pressure buildup in the hips and shoulders.

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). Foams with a density of 5 PCF should provide you with optimal spinal alignment and support. Medium-density foams of 4 PCF offer a little less contouring, and low-density ones (between 2 and 3 PCF) are likely not supportive enough.

Keep an eye out for memory foam beds with zoned support—they offer more support to key areas like the lower back, and are often a better option than mattresses with even support throughout.

Are Latex Mattresses Good for Back Pain?

Latex is a highly recommended material for chronic back pain issues. It’s more responsive and cooler than memory foam, and it comes from a natural (rather than wholly synthetic) source.

As a buoyant material that quickly responds to movement, latex should make it easier for anyone with pain to shift positions or get in and out of bed. Research2 has also found that latex mattresses do a better job of evenly distributing body pressure compared to polyfoam beds.

Medium Illustration of Latex Mattress

Although it’s a more high-end option with a price tag to match, latex’s excellent durability means it should last you a long time.

What about disadvantages? Well, although latex beds can relieve pressure well, they usually won’t provide as much contouring as memory foam. If you love the feeling of sinking into your bed, latex may not be your perfect match.

Are Innerspring Mattresses Good for Back Pain?

Innerspring mattresses can indeed be beneficial for back pain. Orthopedic models in particular offer full-body support, often with targeted support zones, and tend to feature pocket coil systems.

These mattresses contain hundreds or thousands of coils, and each one is wrapped individually. More springs typically equates to more support, so aim for 1,000-2,000 springs if possible. If you weigh more than 400 pounds or so, consider a mattress with more than 2,000 springs or look into the gauge (i.e. thickness) of the wire.

Medium Illustration of Innerspring Mattress

Are Hybrid Mattresses Good for Back Pain?

Yes, hybrid mattresses can be good for back pain, as they combine pressure-relieving foam and supportive springs.

By arranging their foam layers on top of a coil unit, hybrid mattresses blend the benefits of both foam and innerspring models. They’re also highly customizable, so you should look for a hybrid that checks all of your boxes in terms of feel while providing the right foundation for your spine.

medium illustration of hybrid mattress

Hybrids can be pricy when compared to other mattress types, but you’re paying for an extremely comprehensive set of features.

Types of Back Pain

Doctors sort back pain into up to three distinct categories,3 depending on how long and how frequently you’ve been experiencing symptoms.

Acute Back Pain

Acute back pain is short-lived compared to the other types of back pain, but can still last for days or even weeks. It often occurs suddenly, perhaps in response to a discrete injury or strain, but it resolves completely after time has passed.

Subacute Back Pain

Subacute back pain lasts for up to 12 weeks before resolving. It may progress over time or set in all at once.

Chronic Back Pain

Chronic back pain lasts for more than 12 weeks. The severity of the pain may ebb and flow, but it’s noticeable on a daily basis. Chronic back pain can be the most difficult type of back pain to treat, as it can have multiple causes and resist a tidy diagnosis.

What Causes Back Pain?

Back pain is exceedingly common—about 25 percent of U.S. adults4 report having lower back pain in the last three months—but what’s behind it?

There’s no one answer that explains every case, and you should always have your symptoms assessed by a doctor if you want an individual diagnosis. Speaking more generally, however, back pain is often attributable to one of the causes below.

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.


Believe it or not, stress is a cause of back pain. According to health experts, stress can change the way you breathe,5 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.

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.

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


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

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.

Mattresses for Back Pain FAQs

Can a pillow help alleviate back pain?

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

Are firm or softer beds better for back pain?

Generally, medium-firm mattresses offer the most help for those with lower back pain. 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?

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.


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.


  1. Slide show: Sleeping positions that reduce back pain”. Mayo Clinic. Last modified May 5, 2023.
  2. Low FZ, Chua MC, Lim PY, Yeow CH. “Effects of Mattress Material on Body Pressure Profiles in Different Sleeping Postures”. Chiropr Med. 2017.
  3. Back Pain”. National Institute of Arthritis and Musculoskeletal and Skin Diseases. Last modified March 3, 2023.
  4. Acute Low Back Pain”. Centers for Disease Control and Prevention. Last modified January 31, 2023.
  5. Trivedi D.O., Kavita. “Easy tips to relieve stress-related neck and back pain”. University of Texas Southwestern Medical Center. 2019.
  6. Moore, Jason T., Kelz M.D Ph.D., Max. “Opiates, Sleep, and Pain: The Adenosinergic Link”. Anesthesiology. 2009.

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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