Written by Julia Forbes, Lead Product Tester
The cycle of back pain and sleep loss is a hard one to break—especially if your mattress is contributing to your problems. Worryingly, a bed that’s past its prime may be exacerbating your pain by sagging or providing uneven support in key places.
But you may not have to buy a whole new mattress just yet. A mattress topper can alter the feel of your bed dramatically (and affordably), adding the right amount of softness and support to effectively combat back pain. In this guide, I’ll list the best mattress toppers for back pain and show you how they stack up against one another.
Best Mattress Toppers for Back Pain
- Saatva Graphite Memory Foam Mattress Topper – Best Mattress Topper for Back Pain Overall
- Nolah Mattress Topper – Best Mattress Topper for Back and Hip Pain
- Birch Plush Organic Mattress Topper – Best Soft Mattress Topper for Back Pain
- ViscoSoft Select High Density Mattress Topper – Best 4-Inch Mattress Topper for Back Pain
- Mattress Topper 3” Titanflex™ Topper – Best Cooling Mattress Topper for Back Pain
- Saatva Natural Latex Mattress Topper – Best Mattress Topper for Side Sleepers with Back Pain
- TEMPUR-Adapt® Topper – Best Mattress Topper for Lower Back Pain
- Layla Memory Foam Topper – Best Memory Foam Mattress Topper for Back Pain
- PlushBeds Organic Latex Mattress Topper – Best Firm Mattress Topper for Back Pain
- Coop Retreat Mattress Topper – Best Stuffed Mattress Topper for Back Pain
My Video Review of the Best Mattress Toppers for Back Pain
Sleep Advisor’s Testing Methodology
At Sleep Advisor, our product reviews are based on findings from in-person tests that allow us to have a genuine understanding of how the product feels and performs.
For this roundup, we prioritized features that are especially important for mattress toppers for back pain. We paid special attention to components such as topper thickness, support elements, motion transfer, and cooling features.
Our Top 10 Mattress Toppers for Back Pain, Reviewed
Saatva Graphite Memory Foam Mattress Topper – Best Overall Mattress Topper for Back Pain
Saatva Graphite Mattress Topper
A luxurious topper with contouring support from its graphite infusion.
Saatva Score
4.80 / 5
Read Full Review| Thickness | 3 inches |
| Material | Memory foam |
| Firmness Options | 1 |
| Standout Feature | Cooling graphite infusion |
Why It’s Good for Back Pain
The Graphite Memory Foam Mattress Topper from Saatva has earned the top spot on this list for its conscientious design, which can provide cool, cozy relief to sleepers with back pain. Its memory foam molds to the body’s curves, helping to fill in the space beneath your lower back and relieve pressure from the spine and shoulders.
Saatva recommends using this topper on an old or a new bed—it’s a versatile upgrade that can help you combat soreness whether or not you need a total bedroom overhaul.
Pros
- Cancels motion – The same properties that allow this topper to “hug” you also make it adept at motion isolation, so you probably won’t disturb any sleeping partners.
- Cooling elements – The infused graphite and cotton cover help this topper to stay cool as it cradles you.
- Organic cotton – If you prefer natural over synthetic materials, this topper’s organic cotton cover should appeal to you. It’s also protected from bacteria thanks to the brand’s signature Guardin™ botanical antimicrobial treatment.
Cons
- Won’t firm up your bed – This a relatively thick, soft topper that adds more cushion than support. It’s great for side sleepers, but if you want a more bracing topper to align your spine, peruse some others on this list.
Nolah Mattress Topper – Best Mattress Topper for Back and Hip Pain
Nolah Mattress Topper
A 2-inch mattress topper offering excellent cooling and pressure relief.
Nolah Score
4.90 / 5
Read Full Review| Thickness | 2 inches |
| Material | AirFoam™ |
| Firmness Options | 2 |
| Standout Feature | Proprietary temperature-neutral foam |
Why It’s Good for Back Pain
If traditional memory foam doesn’t seem cutting-edge enough for your back and hip pain, consider trying the proprietary AirFoam™ that distinguishes the Nolah Mattress Topper. Nolah attests that it can provide up to four times more pressure relief than memory foam—an appealing statistic if you sleep on your side and have soreness in your sensitive hip joints.
At 2 inches thick, this topper strikes a nice balance between support and softness. That’s another plus for sleepers with back and hip pain, who need a steady enough surface for spinal alignment in addition to some cozy pressure relief.
Pros
- Should stay cool – The organic, moisture-wicking cotton cover adds to the cooling power of this temperature-neutral topper, which claims to vent away heat 20 percent faster than memory foam.
- Two firmness options – You can order this topper in Luxury Firm or Plush, depending on how much cushion you crave.
Cons
- Expense – This topper is on the expensive side: it’s priced at $449 before discounts.
Birch Plush Organic Mattress Topper – Best Soft Mattress Topper for Back Pain
Birch Plush Organic Mattress Topper
Made with natural latex, cotton, and wool, this topper offers luxurious cushioning.
Birch Score
4.70 / 5
| Thickness | 2 inches |
| Material | Organic wool, latex foam |
| Firmness Options | 1 |
| Standout Feature | Natural materials |
Why It’s Good for Back Pain
Praised by customer reviews that emphasize its plushness—even comparing it to the feel of a hotel mattress—the Birch Plush Organic Mattress Topper combats back pain with lots of luxurious cushioning. Its soft, padded feel comes from layers of natural materials, including latex, wool, and cotton.
However, just because this topper is plush doesn’t mean its Talalay latex won’t also offer support. This elastic material both conforms to and buoys the body, which is exactly the combination you want when addressing back pain.
Pros
- Highly certified – In line with Birch’s overall devotion to organic materials, this topper has certifications from organizations such as GOTS1, GREENGUARD Gold2, and eco-INSTITUT3.
- Multipurpose wool – Before the Talalay latex, the topper’s high-density wool serves as another pillowy layer and an eco-friendly fire retardant.
Cons
- Not everyone loves latex – Latex has a uniquely springy feeling and lacks the slow sink of synthetic foams. Some people adore it, but others prefer a more classic memory foam feel.
- Price – At nearly $500 before sales, this is one of the most expensive toppers on our list, owing to the presence of organic and natural materials.
ViscoSoft Select High Density Mattress Topper – Best 4-Inch Mattress Topper for Back Pain
ViscoSoft Select High Density Mattress Topper
A high-density memory foam topper available in 3 or 4-inch thickness.
ViscoSoft Score
4.50 / 5
| Thickness | 3 or 4 inches |
| Material | Memory foam |
| Firmness Options | 1 |
| Standout Feature | Washable cover |
Why It’s Good for Back Pain
If you’re a larger person or just want the maximum amount of padding for your back pain, the ViscoSoft Select High-Density Mattress Topper should be at the top of your list. The 4-inch model of this foam topper allows for extraordinary pressure relief around the back, shoulders, and neck. It has an initially firm feel that slowly gives way to comfortable cradling.
It should also stay firmly in place — its adjustable straps and slip-resistant mesh see to that.
Pros
- Thick and dense – The King-size version of this topper weighs a striking 40 pounds, which speaks to its superior density and longevity.
- Cleans easily – The cover is removable and washable for added convenience.
Cons
- 4-inch version may need to be preordered – The thickest version of this topper is in high demand, so you may need to wait a little bit before your order is filled.
Mattress Topper 3” Titanflex™ Topper – Best Cooling Mattress Topper for Back Pain
Brooklyn Bedding TitanFlex Topper
A responsive and cooling mattress topper.
Brooklyn Bedding Score
4.20 / 5
| Thickness | 3 inches |
| Material | TitanFlex™ foam |
| Firmness Options | 3 |
| Standout Feature | Cooling cover |
Why It’s Good for Back Pain
The Titanflex™ material that makes up this topper combines the cooling abilities and responsiveness of latex with the cradling pressure-relief of memory foam. The result is a proprietary foam that can ease back pain without overheating.
The topper owes its temperature-regulation powers to its open-cell structure, which features air pockets in the body of the foam. It’s also wrapped in a hypoallergenic cotton cover. However, you can swap that out for a GlacioTex™ Cooling cover for even more chill.
Pros
- Chiller than memory foam – The Titanflex™ foam reportedly outperforms memory foam in multiple cooling areas, including moisture-wicking and water absorption.
- Choose your firmness level – If your back pain requires a firmer surface, you can select the “Medium” or “Firm” version of this topper.
Cons
- Cooling cover costs extra – Adding the GlacioTex™ cover will tack about $70 onto your final order.
Saatva Natural Latex Mattress Topper – Best Mattress Topper for Side Sleepers with Back Pain
Saatva Natural Latex Mattress Topper
A responsive mattress topper providing support for sleepers with hip and back pain.
Read Full Review| Thickness | 1.5 inches |
| Material | Latex foam |
| Firmness Options | 1 |
| Standout Feature | Eco-friendly certifications |
Why It’s Good for Back Pain
The Saatva Natural Latex Mattress Topper’s mix of softness, responsiveness, and support should benefit side sleepers with back pain, who tend to do well with that exact combination of features. The natural latex sinks slightly beneath the body and helps take the strain off the back and shoulders, but its springy feel also conveys a pleasurable sensation of weightlessness.
Pros
- Channels for airflow – Latex is already a naturally breathable material, but Saatva perforates its toppers for even more cooling.
- Resists allergens – Sleepers with allergies should appreciate the hypoallergenic properties of latex. Saatva even washes their latex prior to sale to remove lingering proteins that may exacerbate allergies.
Cons
- Too thin for some people – A 1.5-inch topper will be more than sufficient for some sleepers, but others may want a thicker cushion atop their mattress.
TEMPUR-Adapt® Topper – Best Mattress Topper for Lower Back Pain
TEMPUR-Adapt + Cooling Mattress Topper
Offers 3 inches of support for superior pressure relief.
Tempur-Pedic Score
4.50 / 5
Read Full Review| Thickness | 3 inches |
| Material | TEMPUR-Material™ |
| Firmness Options | 1 |
| Standout Feature | Same material as Tempur-Pedic® mattresses |
Why It’s Good for Back Pain
The Tempur-Pedic® brand is synonymous with superior pressure relief, and the contouring powers of the TEMPUR-Adapt® Topper should help sleepers with troublesome lower back pain. The topper boasts 3 solid inches of TEMPUR® Material, a proprietary foam that changes shape around your body to support the zones that need it most.
As the foam supports and cradles your lower back, it also helps keep you cool. Its temperature-regulation properties exceed those of classic memory foam.
Pros
- Convenient extras – A breathable, washable cover helps to further banish uncomfortable warmth, and Staytight™ Straps prevent the topper from sliding on the surface of your mattress.
- Protective cover – In addition to promoting airflow and wicking away moisture, this topper’s cover helps protect you from dust mites and allergens.
Cons
- Won’t fit tall mattresses – This topper is only compatible with mattresses that are up to 13 inches tall.
Layla Memory Foam Topper – Best Memory Foam Mattress Topper for Back Pain
Layla Mattress Topper
This copper-infused mattress topper can help keep you cool at night.
Layla Score
4.20 / 5
Read Full Review| Thickness | 2 inches |
| Material | Memory foam |
| Firmness Options | 1 |
| Standout Feature | Copper gel beads |
Why It’s Good for Back Pain
By adapting to and gently cradling the pressure points around your back, neck, and shoulders, memory foam can help to mitigate and prevent back pain. The 2-inch Layla Memory Foam Topper adds palpable softness to your mattress and can reduce uncomfortable firmness if your bed feels too hard.
The best memory foam toppers can also keep you cool, which this topper accomplishes with the help of copper gel. The gel beads draw body heat towards them instead of letting it build up around you.
Pros
- Affordable – This is one of the more affordable mattress toppers on this list. You can buy a queen-sized version for less than $400.
- Clean and safe – Copper is antimicrobial, so it fends off germs that might otherwise take up residence in your bed. Layla’s memory foam is also CertiPUR-US® certified4, so you don’t have to be concerned about the worrisome ingredients that can be found in lower-quality foams.
Cons
- Very soft – If you want a more bracing topper that adds lots of support, this may not be the best choice. It’s extremely plush and will give your bed a contouring, cradling feel.
Want more information? Check out our full review of the Layla® memory foam topper.
PlushBeds Organic Latex Mattress Topper – Best Firm Mattress Topper for Back Pain
PlushBeds Natural Latex Mattress Topper
Made of natural latex and extremely customizable.
Plushbeds Score
4.90 / 5
| Thickness | 2 or 3 inches |
| Material | Organic latex |
| Firmness Options | 5+ |
| Standout Feature | Highly customizable |
Why It’s Good for Back Pain
Although it may seem counterintuitive, sometimes the best thing for back pain is a firm, supportive surface. Thankfully, the PlushBeds Organic Latex Mattress Topper is available in five separate firmness levels, topping out at extra-firm.
The responsive Talalay latex creates an ideal foundation for sore backs, and makes it easier for you to change positions throughout the night without feeling stuck.
Pros
- Certified organic latex – This topper comes with a certification from GOLS (Global Organic Latex Standard) and is made without common additives and dyes.
- Two thicknesses – You can pick between a 2-inch and 3-inch version of this topper. The 2-inch model tends to feel less plush, and may be the best option for those seeking an extra-firm mattress topper for back pain.
Cons
- Cover not included – You’ll have to pay about $100 extra to outfit this latex topper with an organic cotton cover.
Coop Retreat Mattress Topper – Best Stuffed Mattress Topper for Back Pain
Coop Retreat Mattress Topper
This hypoallergenic topper can make your mattress feel softer and more pressure-relieving to cradle the hips, knees, and shoulders.
Coop Score
4.90 / 5
| Thickness | 5 inches |
| Material | Microfiber, memory foam |
| Firmness Options | 1 |
| Standout Feature | Dozens of foam-stuffed “pockets” |
Why It’s Good for Back Pain
Most of the mattress toppers on this list consist of one solid sheet of material. But the Coop Retreat Mattress Topper is different: it has a “baffle box” construction made of several pockets, each of which is stuffed with the brand’s signature Oomph™ memory foam fill.
This design might require some occasional fluffing, but it should ensure even support and lift across the entire topper, with a reduced risk of any one region sagging over time. All of these qualities can be advantageous as you try to combat your back pain and get quality rest.
Pros
- Quality fill – The fill inside each of the topper’s cushiony “pockets” consists of memory foam and microfiber. Coop claims that this mix is both pleasantly soft and hypoallergenic. The fill is also certified by CertiPUR-US® and GREENGUARD Gold.
- Less dense, more cooling – Due to its breathable baffle box design, this topper may also run noticeably cooler than the ones that are a single slab of foam.
Cons
- Thicker than average – Some people might want a very thick topper on their mattress, but be aware that this one will increase the height of your bed by 5 inches—a more noticeable change than a 2- or 3-inch topper.
Best Mattress Toppers for Back Pain Price Comparison Chart
| Name | Best For | Price (Queen Size) | Thickness | Materials | Firmness Options | Standout Feature |
| Saatva Graphite Memory Foam Mattress Topper | Overall | $445 | 3 inches | Memory foam | 1 | Cooling graphite infusion |
| Nolah Mattress Topper | Back and Hip Pain | $449 | 2 inches | AirFoam™ | 2 | Proprietary temperature-neutral foam |
| Birch Plush Organic Mattress Topper | Softness and Back Pain | $498.80 | 2 inches | Organic wool, latex foam | 1 | Certified natural materials |
| ViscoSoft Select High Density Mattress Topper | 4-Inch Topper for Back Pain | $359.95 (4-inch version) | 3 or 4 inches | Memory foam | 1 | Washable cover |
| Mattress Topper 3” Titanflex™ Topper | Cooling and Back Pain | $387 | 3 inches | TitanFlex™ Foam | 3 | Cooling cover |
| Saatva Natural Latex Mattress Topper | Side Sleepers with Back Pain | $445 | 1.5 inches | Latex foam | 1 | Eco-friendly certifications |
| TEMPUR-Adapt® Topper | Lower Back Pain | $419 | 3 inches | TEMPUR-Material™ | 1 | Same material as Tempur-Pedic® mattresses |
| Layla Memory Foam Topper | Memory Foam for Back Pain | $349 | 2 inches | Memory foam | 1 | Copper gel beads |
| PlushBeds Organic Latex Mattress Topper | Firmness and Back Pain | $511 (2-inch Extra-Firm version) | 2 or 3 inches | Organic latex | 5+ | Highly customizable |
| Coop Retreat Mattress Topper | Stuffed Topper for Back Pain | $299 | 5 inches | Microfiber, memory foam | 1 | Dozens of foam-stuffed “pockets” |
What Causes Back Pain?
Risk factors for low back pain include age, weight, and structural problems such as scoliosis that affect spine alignment.
Back pain can radiate throughout your entire back area, regardless of whether its source is in your lower, mid, or upper back. Of all the parts of your back, though, lower back pain is the most common7.
Lower back pain is also correlated with certain occupations and lifestyles. After all, this part of the spine is doing a lot of work, keeping you balanced and receiving the force of impact when you lift heavy objects, jump, run, or even sit, and the lumbar discs can wear down over time.
After years of wear and tear on these discs, they may no longer do their job of providing cushioning between the bones of your spine, which can cause a herniated or “slipped” disc.
Aside from wear and tear or an acute injury, back pain can be caused by muscle strain, arthritis, depression, and anxiety, sleeping on the wrong mattress, or lying in an unsupportive position.
The “wrong mattress” can mean many things, but the most probable cause is the wrong firmness. A study9 found that people who slept on medium-firm mattresses had better outcomes for their back pain, not just while sleeping but throughout the day as well.
But if you already have a too-soft or too-firm mattress, you might not want to shell out a thousand bucks (or more!) for a new bed that helps with back pain. Fortunately, a mattress topper may be an effective and affordable alternative. You can change the feel of your mattress with relative ease and get the right amount of plushness and support for your symptoms.
If you don’t know where to start, we’ve outlined some things to consider below.
What Should You Consider When Buying a Mattress Topper for Back Pain?
Sleeping Position
Back Sleepers
Back sleepers typically benefit from a relatively firm surface that keeps the spine in a neutral alignment all night. If your spine is misaligned—whether it’s because of a lack of support or an uneven surface—back pain can easily result.
Take comfort in the fact that sleeping on your back naturally promotes the desired spinal alignment. Just make sure that you have robust enough support from both your topper and your bed to keep your spine straight and level.
Stomach Sleepers
Stomach sleeping isn’t good for back pain5 because your midsection could sink into the mattress, causing your back to arch and possibly resulting in lower back discomfort.
If you absolutely must sleep on your belly, we recommend finding a mattress topper that adds firmness and support rather than comfort and plushness.
You can also try using a thin pillow meant for stomach sleepers to help avoid putting any further strain on your head and neck.
Side Sleepers
Side sleepers may experience back pain when their shoulders or hips sink too low or are elevated too high by their mattress—scenarios that cause the spine to curve out of its neutral alignment.
Unlike stomach and back sleepers, side sleepers should get a topper with more give and plushness. That way, their shoulders and hips can feel cushioned while their entire body remains supported.
In addition to a topper, you might also try using a body pillow. Hold the pillow in your arms and between your knees while you’re at rest, sort of like you’re cuddling a giant teddy bear. This posture helps to keep your spine, hips, and shoulders in alignment.
Combination Sleepers
If you switch sleeping positions throughout the night, then a medium-firm mattress topper is a safe bet to help address your back pain. You’ll want to consider a middle-of-the-road option that can accommodate all of the sleeping positions described above.
The topper shouldn’t be too soft, or it could cause your body to slip out of alignment when you’re on your back and stomach.
Additionally, it shouldn’t be too firm, or your shoulders and hips might feel more pressure when you’re on your side. Try toppers that advertise both their support features and their comfortable feel.
Firmness
If you go for a softer solution, it might not be as good for your back. The alignment of your spine could become compromised, increasing the pain in your lower back area.
A medium-firm mattress topper is usually the preferred solution as it provides comfort and promotes proper spine alignment. However, the right firmness also depends on the feel of your mattress itself. For example, if your mattress is extra-soft, you could pair it with a firmer pad to give you added lifting that you may not be getting from your mattress.
Get More Info: Best Firm Mattress Toppers
Other Pain Points
While a firmer mattress topper can be great for keeping your spine neutral, it could also exacerbate hip pain, particularly for those who sleep on their side since more pressure is concentrated in the hip and shoulder areas.
Hip Pain
Experts say that people with hip pain should avoid putting direct pressure6 on their hips. Several ways to do this include investing in a pressure-relieving mattress topper and, if you’re a side sleeper, not sleeping on the side with the discomfort. We mentioned earlier that back sleeping is great for the spine, and it doesn’t put direct pressure on the hip like side sleeping can, making it a potential option for people experiencing both hip and back pain.
We recommend looking for a mattress topper that can do a good job of balancing support and pressure relief, such as latex or memory foam toppers that are just medium-firm rather than firm, as these should give enough cushioning without sacrificing vital back support.
Learn more: What are the best mattress toppers for hip pain?
Shoulder Pain
Shoulder pain is common for side sleepers as well, since this area can dig into the mattress. If a mattress is too firm, it can cause pressure to build up—but if it’s too soft, it can also cause your shoulder to uncomfortably sink into the bed.
We recommend looking for a mattress topper that can do a good job of balancing support and pressure relief, such as latex or memory foam toppers that are just medium-firm rather than firm, as these should give enough cushioning without sacrificing vital back support.
Neck Pain
Neck pain can occur in a variety of sleeping positions, often in conjunction with back pain, and is usually the result of a misaligned spine. Finding a mattress topper that properly supports you in your sleeping position (i.e. softer for side sleepers, firmer for stomach sleepers) may help.
Neck pain could also be the fault of an uncomfortable pillow, in which case you should check out the best pillows for neck pain.
Contouring and Pressure Relief
If you have back pain, you also want to be on the lookout for words like “contouring” and “pressure relief” when shopping for a mattress topper. A contouring mattress topper will mold itself to the shape of your body.
Memory foam mattress toppers are famous for doing this, giving sleepers that classic “hug-like” feeling. In this way, your spine is more likely to find proper alignment– as in, about the same position it is in when you’re standing up straight– and your hips and shoulders may feel better supported and cushioned.
A too-firm or even too-soft mattress can wind up creating extra pressure. Therefore, adding a mattress topper that is contouring may help relieve some of this pressure and ultimately, relieve some of your back pain.
Your Weight
Your weight will also have a critical role when choosing your topper. If you are a plus-size sleeper, which usually means that you weigh more than 230 pounds, a medium-level firmness is unlikely to provide you with enough support to help your back pain issues. In other words, a bed pad capable of withstanding your overall weight without bottoming out might be a better choice.
The best topper should handle the additional compression generated by the higher weight of your body. Therefore, in this particular example, a mattress pad with a thickness of more than 4 inches and a density larger than 5 pounds per cubic foot is among the most optimal choices.
On the other hand, if you are lighter, a medium-firm mattress topper might be the best call, as it’s going to provide you with proper spine alignment while keeping your bed comfortable. You want to avoid using overly soft mattress toppers as they are unlikely to provide your back with the necessary support, regardless of your weight or the location of your back pain.
Thickness
The thickness of your topper is another essential factor, especially for back sleepers. This is a metric that contributes to the firmness of the pad as well as the overall level of support that it could offer.
A topper designed for back pain relief can have a medium thickness that’s able to deliver a proper balance between conformability and balance, perfectly intended for managing your back pain issues. Anything more than 4 inches or less than 2 inches might have a questionable effect, so aim for a pad ranging in this particular thickness range.
Need more info? Learn how to choose the right thickness of a mattress topper.
Density
The density is also going to determine the overall effectiveness of the topper. The density of different pads starts as low as about 2 pounds per cubic foot (PCF). The most common options on the market provide densities between 2 and 3 PCF.
However, like thickness, you should aim for the golden middle ground. Toppers with medium-level densities are good when it comes to back pain, regardless of its location and intensity. Pads with densities between 3 and 5 pounds per cubic foot are what you should be looking for.
This density range offers a balance of spinal support, comfort, and durability. What is more, this type of density can best properly distribute the entire weight of your body, hence relieving pressure points like your hips.
Price
Luckily, buying a mattress topper for back pain is typically less expensive than replacing your mattress. The mattress toppers we’ve reviewed are mostly in the 100-200 dollar range, but a latex mattress topper might cost you a bit more.
This is something to keep in mind if you’re on a specific budget. Foam mattress toppers tend to be more economical and cushioning, whereas latex mattress toppers might be more expensive and give a little more bounce.
It’s important to note that you might end up paying a bit more upfront for higher-quality materials, but they can save you money and (actual) pain down the line.
Take a look at our picks for the best budget-friendly mattress toppers
What’s the Best Type of Mattress Topper for Back Pain?
Memory Foam
This is a material specially designated to help with the cushioning of your mattress. When it comes to thickness, memory foam bed toppers typically come in three different sizes: 2, 3, and 4 inches. Memory foam has the convenient ability to adjust to your body’s shape, allowing for a snug fit to help with back pain.
People weighing over 230 pounds might consider the thickest options while others might find it more suitable and comfortable to go for 2 or 3-inch pads.
Gel memory foam is a commonly used topper material that makes memory foam even more comfortable because it helps prevent the material from overheating. If you’re a hot sleeper and want a memory foam topper, look for cooling features like gel.
Latex
Latex mattress toppers can provide good support to your back, keeping your body neutral to help prevent back pain from worsening. They are also known for being highly responsive, which means they better respond to your movements to prevent even the slightest sleep disturbances.
Latex is temperature-neutral, so you’ll have less concern about becoming too warm at night because of your topper.
The quality of these mattress toppers is substantially high. Though they are on the pricier side, their durability gives them exceptional value.
Poly Foam
Poly foam is a synthetic material made from petroleum. This term encompasses all the synthetic foams that aren’t classified as memory foam. (Memory foam is technically a specific type of poly foam with special ingredients that give it that slow, sinking feeling.)
This foam is often sold as a cheaper alternative to memory foam. Poly foam does offer pressure relief and cushioning, but it won’t last you as long as memory foam.
Down
Down mattress toppers are luxurious, super-soft, and tend to be more expensive. They are made from the softest down feathers from geese, ducks, and swans, which allows them to feel fluffy and cushioning.
These types of mattress toppers may not contour to the body and redistribute weight as a latex or foam mattress topper will. Rather, they’ll mostly just provide cushioning. Therefore, they’re not ideal for those with back problems or pain.
Down Alternative
Down alternative mattress toppers are similar to down mattress toppers in that they provide a lot of cushioning and plushness but not a lot of contouring and support. They are made to feel soft like down feathers but are made from synthetic polyester materials.
They are a less expensive option than a down mattress topper. Again, though, they may not provide a lot of support for those with back pain.
Feather
Feather mattress toppers are similar to down. In fact, these feathers come from the same place – a goose, duck, or swan. Whereas down is made from the birds’ soft, almost fur-like insulation feathers, feather mattress toppers will be made from the birds’ wing and back feathers.
Feather mattress toppers will feel plush and likely heavier than down or down alternative toppers. They might not provide much additional support or contouring but can add a softness that might flatten out during the night.
Feather mattress toppers are usually less expensive than down, though they come with the risk of the feathers’ quills poking you.
Frequently Asked Questions
Can a mattress topper relieve back pain?
Yes, sleeping on a bed that is medium-firm, rather than soft or firm, has been proven9 to help relieve back pain. Getting a mattress topper that makes your bed medium-firm (adds cushioning to a too-firm mattress or adds firmness to a too-soft mattress) can help relieve back pain due to the wrong mattress.
Is an extra firm, firm, or soft mattress topper best for back pain?
A medium-firm mattress topper is the best suited to sleepers with back pain. Medium firmness combines both softness and support, both of which are crucial elements for finding relief.
In a broad sense, however, the best firmness in a mattress topper for back pain depends on the current state of your bed and your individual needs. For example, if you’re a lightweight side sleeper and you can’t quite sink into your bed, you’ll want to look for a soft mattress topper to relieve pressure.
Is a mattress topper the same as a mattress pad or mattress protector?
A mattress topper and a mattress pad serve two different functions. A topper is meant to noticeably change the firmness level of a mattress. They can be anywhere from 1 to 4 inches thick and are made from a variety of materials like memory foam, latex, feather, down, or down alternative.
A mattress pad, on the other hand, will provide a slight change to the feel of your bed. They are usually only 1 or 2 inches thick at most and aren’t designed to noticeably change the feel of the mattress.
Read more about the differences between mattress topper and mattress pad.
Is a latex or memory foam topper better for back pain?
Both memory foam and latex are great mattress topper materials for those with back pain. However, they have their own unique attributes that may affect your decision.
Memory foam typically provides more of a “hug” feel than latex, and if it doesn’t have cooling features, it can run hot. Latex, on the other hand, is highly durable and responsive, so it could last you longer and be easier to move around on you have limited mobility from back pain.
What mattress topper should I get for pain in the lower back and hips?
If you have lower back and hip pain, it might be because your mattress is too firm or soft for you. Look for a medium-firm mattress topper made of latex or memory foam that will alleviate pressure on the hips but remain supportive enough for the lower back.
Can a mattress topper cause back pain?
Yes, buying the wrong mattress or mattress topper for your body and sleeping position may trigger back pain. If you buy a mattress topper that adds too much softness or firmness, you might exacerbate existing back pain.
The key is finding a mattress topper that is around medium-firm and keeps your spine in proper alignment. This means, your spine should be as straight as it is when you are standing, whether you sleep on your back, stomach, or side. Back and stomach sleepers can sleep on firmer mattress toppers, whereas side sleepers might want to get a mattress topper that is slightly softer and more contouring to cushion their hips and shoulders.
What mattress topper thickness is best for back pain?
If you have back pain, you might like a mattress topper with a medium thickness so that it won’t sink in too much and will provide the pressure relief and support that your back needs. Aim for a mattress topper somewhere between 2 and 4 inches.
Julia Forbes
Lead Product Tester
About Author
Julia is the Lead Reviewer at Sleep Advisor, specializing in testing out mattresses and sleep accessories – she’s in the right line of work, because she loves to sleep.
Stomach Sleeper
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- Caggiari, Gianfilippo., Talesa, Giuseppe Rocco., et. al. “What type of mattress should be chosen to avoid back pain and improve sleep quality? Review of the literature”. Journal of Orthopaedics and Traumatology. 2021.