How to Choose a Mattress when You Have Back Problems

Choosing the Right Firmness and Design

Learn about mattress firmness ratings. There's no definitive, industry-wide scale for mattress firmness. However, you'll find most mattresses labeled on a scale from extra-firm to extra-plush. Your ideal mattress firmness should be somewhere in the middle of this scale. Mattress firmness scales aren't uniform across all manufacturers, so ask a store salesperson if their mattresses typically run softer or firmer. When you ask, don't immediately indicate whether you prefer one option over the other. That way, you'll have a better shot at getting a more objective answer.

Choose a medium-firm mattress. For most patients who suffer from back problems, a medium-firm mattress is the best choice. It provides ample support, but balances support and comfort. You should weigh support and comfort equally. A mattress that provides support but isn’t comfortable will increase stress and joint pressure.

Avoid extra-firm or plush mattresses. Medical professionals used to recommend extra-firm mattresses for people with back problems. However, more patients report better results after switching to a medium-firm mattress. Extra-plush mattress should always be avoided, as they provide minimal support and cause the spine to sag.

Choose an innerspring for the best buy. Innerspring mattresses are typically the most affordable and longest lasting options. The best models are reversible to allow periodic flipping and contain 600 to 1000 coils. The thickness of the individual coils determines the mattress firmness. Medium-firm to firm innerspring mattresses contain coils that are 2.2 to 2.4 millimeters in diameter. Some inner springs also contain a top foam or memory foam layer. Coil thickness has more to do with the mattress firmness than the top layer, so pay more attention to coil thickness than to the top layer.

Consider splurging on an adjustable air. Adjustable air mattresses are more expensive than innersprings and can be adjusted to your desired firmness using an electric pump. Models that have an additional inflatable lumbar support can offer relief to those who suffer from lower back pain. If you sleep with a partner, the biggest pro to an adjustable air is the option to adjust individual halves to suit your preferences. Keep in mind there’s no definitive evidence that proves an adjustable air mattress is better for back problems than an innerspring.

Consider the advantages and disadvantages of memory foam. Memory foam works well if you don't move positions while you sleep, but takes a while to mold to your body if you change positions. Keep in mind alternating sleeping positions helps ease back problems. Memory foam can also retain body heat, so you might want to avoid it if you get hot at night. If you like the feel of a memory foam mattress, choose a high-density foam option. Foam mattresses with a higher density are better quality.

Ask your doctor for a recommendation. There are a wide range of issues that cause back pain and discomfort. If you haven't already, see your doctor or spine specialist for an accurate diagnosis. Ask them to give you tips on mattress selection and sleeping positions that can help ease your specific condition.

Testing Different Types of Mattresses

Place plywood under your mattress to see if you need more firmness. If you think you might need a firmer mattress, place a plywood board under your current mattress. If you find you wake up with less pain and experience more restful sleep, you should choose a firmer option for your next mattress. The plywood dampens movement from the bedsprings and gives the illusion of added firmness. This allows you to test your needs at home before investing in a new mattress.

Take your time testing mattresses at multiple stores. Since firmness scales vary across manufacturers, you should always test multiple models at different stores before you make a purchase. That way, you'll learn about what's available in your area and how soft or firm various manufacturers' products run. Take your time, and spend about ten minutes in each of your sleeping positions. While a necessary step, take in-store testing with a grain of salt. Even if you spend lots of time testing a mattress at the store, remember that a model that seems comfortable for ten minutes won’t necessarily offer a good night’s sleep.

Test mattresses at hotels and at the homes of friends and relatives. In-store testing provides a rough idea of the comfort and support a mattress provides. However, getting a full night’s sleep is a more thorough test. When you stay at hotels, check mattresses’ labels for model and serial numbers. Search online to find information about design, construction, and firmness. Keep track of the models that are best for your back problems. Staying with friends and family is more affordable than booking hotel rooms. Ask your loved ones with guest rooms if you can try out their mattresses. Again, note model and serial numbers and keep track of those that offer the best results.

Check the return policy before making a purchase. A good return policy will allow you to return a mattress within 120 days. This period will allow you to test the mattress comfort and support at home for an extended period of time. Keep in mind many manufacturers charge a restocking fee of around 15 percent.

Sleeping Better with Back Problems

Replace your mattress every nine to ten years. Mattresses wear down over time and provide less support as they deteriorate. Replacing your mattress when necessary is particularly important if you already have back problems. Replacing a mattress as recommended can reduce back pain and improve sleep quality by approximately 50 percent.

Keep your ears, shoulders, and hips aligned while sleeping. Even the best mattress is no substitute to proper sleeping posture. Use a head pillow that doesn’t elevate your neck and head too much. Your ears, shoulders, and hips should form a straight line, whether you sleep on your side or on your back.

Use a pillow for your legs or knees. If you sleep on your back, place a pillow under the backs of your knees to elevate them slightly. If you sleep on your side, place a pillow between your knees. If you experience lower back pain, you can purchase an adjustable lumbar support pillow or use a small rolled towel. Place it under your lower spine and sleep on your back.

Sleep on your back or sides instead of on your stomach. Sleeping on your stomach worsens existing back problems, twists the neck, and causes sway back. If possible, vary your positions between sleeping on your back and on each side to avoid putting too much pressure on your joints and vertebrae. The best sleeping position depends on your specific back problems. For example, sleeping on your side can help relieve degenerative or herniated disks, depending on where they're located on your spine. Sleeping on your back with your knees elevated with several pillows can ease other conditions, like hip and sacroiliac pain. Ask your doctor or spine specialist to recommend the best sleeping posture for your specific back problems.