With so many mattress options to choose from, finding the right one can be overwhelming, especially if you have back pain or other joint problems.
Here are the guidelines I like to give my patients when they ask for advice on what to look for in a mattress:
1. Start with a medium-firm mattress
Mattresses vary in firmness, and research shows that medium-firm mattresses are most likely to provide the right amount of support and comfort – whether you have back pain or not.
A medium-firm mattress helps maintain spinal alignment while offering enough cushioning to relieve pressure points. Confirm this for any mattress you’re considering by referring to customer reviews and studies.
2. Ask your doctor and/or physical therapist
Before buying a mattress, talk to your healthcare provider about your specific health concerns. Your doctor can offer personalized recommendations based on your diagnosis and medical history.
For example, if you have osteoarthritis and degenerative disc disease in your lower back, your doctor may recommend finding a mattress with firm sides that don’t buckle when you press on them, as this will help you maintain balance when you getting in and out of bed.
See How to Evaluate a Mattress
3. Factor in your preferred sleeping position
Your sleep position plays a significant role in determining the best mattress for you:
Back Sleepers: A medium-firm mattress supports spinal alignment while maintaining the natural curves of the body. Adjustable bed frames can help back sleepers by elevating the upper body and knees for added support.
Side Sleepers: Look for a mattress with good pressure relief and contouring, such as a medium-firm to soft option, or a medium-firm mattress with a built-in or separate pillowtop option. This added layer on top of the mattress serves to reduce pressure on your shoulders and hips while keeping the spine aligned.
Stomach Sleepers: A firmer mattress helps prevent the lower back from sinking, reducing spinal strain. For example, a medium-firm mattress with an added layer of lumbar support under your hips will provide enough support for the inward lordotic curve in your lower spine.
See Mattresses and Sleep Positions for Each Back Pain Diagnosis
4. Measure your spinal alignment
Ideally, your spine should have the same alignment and natural curves when you’re lying down as when you’re standing.
If you like to sleep on your side, a quick way to check this is by lying on your side and placing a strip of blue painter’s tape along your spine. When you lie down, the tape should remain in a straight line, indicating proper alignment.
There are also apps that can measure alignment.
5. Adjust for your body weight
Heavier Individuals: Firmer mattresses are better suited to prevent excessive sinking, which can misalign the spine.
Lighter Individuals: Softer mattresses are ideal since lighter bodies don’t sink in as much, making them feel comfortable without sacrificing support.
6. Pressure relief will help you sleep through the night
If you have pain in specific areas - like the lower back or shoulder - memory foam or latex mattresses provide excellent pressure relief by contouring your body and alleviating stress on sensitive points.
Another good selection is a traditional inner spring mattress, or combination mattress, that has layers on top to provide this contouring support.
See Best Pillows for Different Sleeping Positions
Alternatively, you can add a mattress topper to customize the feel with or without buying a new mattress.
7. Customizable options may be worth the cost
Modern technology in mattresses offers a range of customization options:
- Modular Firmness: the mattress has a zipper and interchangeable layers that can be added, removed, or moved around to allow you to adjust the firmness and levels of support for your specific needs.
- Inflatable Air Chambers: You can increase firmness or softness using inflatable chambers for specific areas of the mattress.
Customizable mattresses are also helpful if you and your partner have different firmness preferences.
8. Sturdy edges on the mattress are good for safety
Many people have trouble with getting in and out of bed, and/or may waken during the night with a feeling of sliding off the edge of the bed.
To avoid these problems, look for mattresses with sturdy edge support. Most high-quality innerspring mattresses and hybrid mattresses offer sturdy mattress sides, whereas mattresses that are all-foam tend to have more sag on the edges.
9. Stay cool while sleeping
Most people tend to have a better night’s sleep in a cool room, with a mattress that stays cool.
Modern mattress technology offers unique options for air flow and other cooling features, such as breathable materials. Some mattress materials tend to retain body heat, such as a memory foam mattresses.
You can also opt for mattresses made from organic materials like bamboo or wool, which stay naturally cool.
10. Organic Materials may help you feel better overall
If you are sensitive to chemical products, you might do better with a mattress made of organic materials. For examples:
- Global Organic Textile Standard (GOTS): GOTS-certified mattresses must contain at least 95% organic materials.
- Global Organic Latex Standard (GOLS): GOLS-certified mattresses must contain at least 95% organic latex.
Additional mattress materials may also be organic, such as cotton and wool.
11. Look for a company that backs their product
Invest in a mattress with long-term durability and a solid warranty. Look for a mattress that won’t sag over time and comes with at least a 10-year warranty to protect against defects that might worsen back pain.
12. Secure a lengthy trial period and ready return policy
Many mattress companies offer trial periods ranging from 30 to 365 nights, allowing you to test the mattress at home. Look for a supplier that provides free returns, helpful customer service, and a clear return policy and procedure so that you can ensure the mattress alleviates your back pain before committing.
At the end of the day, nothing replaces your personal experience with a mattress so try out the mattress for yourself.
Bonus Tip: An adjustable bed frame is excellent for reducing stress on your back
When you have chronic back pain, you may want to go the extra mile in having a bed that adjusts to a neutral position and takes as much pressure off your spine as possible.
For many people, a well-made adjustable bed frame can be a game-changer. It allows you to elevate your head and knees, promoting a more comfortable, supported sleeping position. Some companies offer adjustable bed frames paired with their mattresses, providing even more personalized comfort.
See Considerations Before Buying an Adjustable Bed
By keeping these tips in mind, you can make a more informed decision and find the best mattress for your back health and overall comfort.
For more information, see Choosing the Best Mattress for Lower Back Pain
