Waking up with a sore back can be caused by many different things, including your mattress. Therefore, finding the right one is important. The best mattress for back pain gives your spine proper support while keeping pressure points comfortable. In this guide, we'll look at which mattress is best for back pain, including the best types, firmness levels, and how to choose one suited to your sleep position and pain type.
What causes back pain while sleeping?
Back pain at night usually comes down to spinal alignment. If your mattress is too soft, your hips and shoulders sink too far, and your spine curves out of place. Too firm, and it pushes back, creating pressure points at the shoulders and hips. An old or sagging mattress loses its support altogether, so your body isn't held evenly through the night.
Your sleeping position matters too. Side sleepers need extra cushioning at the shoulders and hips. Back and front sleepers need firmer support to prevent the middle of the body from dropping.
The best types of mattresses for back pain
Memory foam mattresses
Memory foam moulds to your body shape, spreading weight evenly and cushioning pressure points at the shoulders and hips. This helps keep your spine aligned all night, particularly for side sleepers. Look for a mattress with a supportive base layer so you don't sink too deep.
Pocket sprung mattresses
Individual springs move independently, responding to the exact shape and weight of your body. This provides targeted support to the lower back and hips, rather than a single uniform level of firmness across the entire mattress. Pocket-sprung mattresses also help stop your partner's movement from disturbing your sleep.
Hybrid mattresses
Hybrid mattresses combine springs with foam or latex comfort layers. You get the targeted support of springs along with the pressure relief of foam, which suits people who need firmness through the middle but cushioning at the shoulders.
Orthopaedic mattresses
Built with firmer support layers throughout, orthopaedic mattresses are designed to keep the spine, joints and muscles properly aligned through the night. They're a solid choice if you need consistent, even support rather than contouring comfort.
Latex mattresses
Latex offers a responsive bounce with more support than standard memory foam. It cushions pressure points without letting the body sink too far, and it holds its shape well over time. This makes latex mattresses a durable pick for persistent back pain.
What mattress firmness is best for back pain?
Wondering which is better, a soft or firm mattress for lower back pain? For most people, medium-firm is the best mattress for back support, striking a balance between spinal alignment and pressure relief. It's firm enough to stop your hips sinking, but soft enough to cushion your shoulders.
The best mattresses for different types of back pain
Back pain isn't one-size-fits-all, so the right mattress depends on where you feel it most.
The best mattress for upper back pain
Upper back pain often comes from a lack of shoulder support, especially for side sleepers. If you're after the best mattress for a bad back and shoulder discomfort, a mattress with a softer top layer, like memory foam, cushions the shoulders and keeps the upper spine aligned. Read our guide for more on the best mattress for side sleepers with back pain. If neck pain is a concern too, see our guide to the best mattresses for neck and shoulder pain.
The best mattress for lower back pain
For lower back pain, look for medium-firm support that keeps your hips from sinking too low. Pocket sprung and hybrid mattresses work well here, as they support the lower back while still providing enough flexibility to keep you comfortable.
The best mattresses for pain throughout the whole back
If pain runs the length of your spine, you need even, consistent support from head to toe. Orthopaedic mattresses are built for this, holding the whole body in alignment rather than contouring to specific points.
What to look for in a mattress for back pain
Once you know your pain type, here's what to check before buying:
- Firmness level: A medium-firm mattress suits most people with back pain, since it balances spinal support with pressure relief at the shoulders and hips.
- Zoned support: Some mattresses have firmer zones under the hips and shoulders, which help keep the spine level and supported through the night.
- Material: Memory foam contours closely to the body, while springs and latex give a more responsive, bouncier feel for heavier sleepers.
- Edge support: Reinforced edges stop the mattress from collapsing at the sides, which is useful if you tend to sit on the bed.
- Trial period: A decent trial period lets you test whether the mattress actually eases your pain before committing to it long term.
Tips for sleeping with back pain
A few small changes, along with the right mattress, can make a real difference when it comes to dealing with back pain.
- Get your pillow height right: A pillow that's too high or too flat throws off your neck and spine alignment while you sleep.
- Think about your sleeping position: Side sleeping with a pillow between the knees often eases pressure on the lower back.
- Give yourself enough room: A cramped sleeping space can force your body into awkward positions overnight, adding strain to your back.
- Add a mattress topper: A mattress topper can add extra support or comfort without the cost of replacing the whole bed.
- Stretch before bed: Gentle stretches before bed can loosen tight muscles that pull on your lower back.
- Replace an old mattress: Sagging mattresses lose their support over time, even if they still look fine from the outside. Read our guide on when to replace your mattress for more information.
The best mattress for a bad back is the one that keeps your spine aligned and matches how you sleep. If you're not sure where to start, our guide on how to choose a mattress covers the basics, or browse our full range of mattresses to compare types side by side.