Mattresses for Back Pain: What You Need to Know

In this guide, I draw on years of research in sleep and biomechanics to explain what to look for in a mattress when you're dealing with back pain - and how to know when it might be time for an upgrade. I’m Hannah Shore, Head of Sleep Science, and I’m here to help you make informed choices for better sleep and better back health.

Your mattress does more than influence your comfort - it can directly affect your spinal alignment, muscle recovery, and overall back health.

Whether you're buying new or reassessing what you already have, these tips will help you make smarter, more supportive choices for your sleep - and your spine.

---

Can a mattress cause back pain?

Yes, your mattress can absolutely play a major role in your back pain.

Over time, even high-quality mattresses lose their ability to support your body correctly. When mattress support fades, your spine can shift out of alignment during sleep, putting strain on your muscles and joints. And if your mattress doesn’t suit your body type or sleeping position, it can contribute to your discomfort, even if it’s relatively new.

Here’s how an unsupportive mattress can contribute to discomfort:

• It’s more than 8 years old -  Most mattresses start to lose their structure and comfort after 7–8 years. The materials wear down, and hygiene may become a concern, too.
• It has excessive sagging or dipping - Small body impressions are normal in all mattresses, but deeper sagging suggests your mattress can no longer keep your spine in a neutral position, which may cause muscle strain in your back.
• You can feel the springs or uneven pressure points - If the comfort layers in your mattress have worn out, your mattress won't absorb pressure properly. This can disturb your sleep and increase strain on your back.

A good mattress should support the natural curves of your spine, encourage proper posture during rest and allow your muscles to fully relax. Without this solid foundation, even the best sleep habits may not be enough to ease your back pain.

---

What mattress is best for a bad back?

While many assume a firm mattress is always best for back pain, the ideal firmness depends on your:

• Body type
• Sleeping position
• Personal preference

Look for a mattress that offers even support, reduces pressure points, and helps muscles relax and recover.

• Lighter individuals may benefit from a softer mattress that contours to the body, offering support while reducing pressure points.
• Heavier individuals may benefit from a firmer mattress to prevent excessive sinking and maintain proper spinal alignment.

---

Do orthopaedic mattresses help a bad back?

The term ‘orthopaedic mattress’ is commonly used by manufacturers to describe mattresses that are particularly firm or designed to provide extra support for the spine. However, it’s important to note that there is no standardised medical definition for the term ‘orthopaedic’ when it comes to mattresses. This means orthopaedic mattresses may vary significantly in terms of support and feel, depending on the brand and mattress model.

The effectiveness of an orthopaedic mattress for back pain really depends on individual factors such as your:

• Body size
• Weight distribution
• Sleeping habits

A properly supportive mattress, whether it’s labelled ‘orthopaedic’ or not, should ideally follow the natural line of your spine to maintain neutral spinal alignment throughout the night. This means the mattress should provide enough support to avoid excessive sinking in areas like the hips or shoulders, while also offering comfort to allow muscles to relax and recover.

Ultimately, the goal is to keep your spine in a position that promotes healthy posture during sleep. If an orthopaedic mattress helps you achieve this, it can contribute to reducing back pain and improving overall sleep quality. It’s not just about firmness, but about how well the mattress conforms to your body and supports your unique sleep posture.

Shop all orthopaedic mattresses today

---

Your mattress plays a crucial role in managing back pain, and making the right choice can transform your sleep and overall health. By understanding what to look for - whether it's firmness, support, or spinal alignment - you can find a mattress that works for your body and lifestyle.

If you're noticing discomfort, poor sleep, or aches upon waking, it might be time to upgrade. Remember, investing in the right mattress is an investment in your back health.

Shop all mattresses