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Whether chronic or temporary, everyone over a certain age point experiences (and will experience) lower back pain. Medications and therapy aside, sleeping on the right mattress CAN help alleviate pain but the right mattress firmness plays a huge part in back pain alleviation. Which then begs the question: is a soft or firm mattress better for lower back pain?
Should you sleep on a soft or firm mattress for lower back pain?
The short answer to this is, it depends. And it depends on a lot of different factors.
Age, body weight, sleeping position and causes of lower back pain all play a part on whether a softer mattress or a firmer mattress is better to sleep on by someone who suffers from lower back pain.
There’s no question that sleep quality can be greatly affected by back pain and not being able to get a good night’s sleep can have a lingering impact on healing and recovery.
Even for those who don’t suffer from back pain, sleeping on the wrong sleep surface for their weight range and preferred sleeping positions can affect their ability to sleep comfortably which can then open another can of worms (trust me).
Lower back pain can either be chronic (you gotta learn to live with it, bro) or acute (temporary in lay speak) and can be caused by a variety of factors such as age (usually slipped discs), injury, illness or pregnancy.
No matter the cause though always keep your body weight and preferred sleep position in mind when choosing a mattress.
The rule of thumb is (and the same goes for when you’re choosing a new mattress and your back is still all good) that back and stomach sleepers should opt for firm mattresses whereas strict side sleepers should opt for soft mattresses.
Combination sleepers (those who tend to switch between different sleep positions) can go either way, depending on their weight.
Is a firm mattress good for your back?
A firmer mattress would be the best option for back and stomach sleepers who suffer from lower back pain since a firm sleep surface offers more support to those that sleep strictly on their backs or stomachs.
Firm mattresses also offer more support for those who are heavier-set (but more on that below).
Firmer mattresses also help with proper spinal alignment for stomach and back sleepers as the hips and the entire back are what supports back and stomach sleepers the most during sleep.
Softer mattresses would only cause their hips to dip and sink into the mattress which can throw spinal alignment off and cause poor posture and even more pain in the long run.
Ever heard stories and anecdotes of people suffering from back pain who have tried sleeping on a firmer surface such as a thin futon directly on the floor (Japanese futon style) and they’ve woken up feeling much better?
The same principle applies when it comes to firm mattresses.
Not that we’re saying that you need to forego a bed and start sleeping on the floor (although you can if you want to) because let’s face it – comfort is still our primary goal when it comes to choosing the perfect mattress.
On the flip side, sleeping on an extremely firm surface – especially for those that suffer from chronic pain such as fibromyalgia or arthritis – can cause problems when it comes to pressure relief.
To mitigate this, you can add a slightly plusher mattress topper to a mattress that’s a bit too firm or, if you’re on the hunt for a new mattress, choose a medium-firm mattress.
It all boils down to your needs or personal preference but always remember, if you’re a back or stomach sleeper, always opt for a firmer mattress.
Firm mattresses can come in all mattress types, from the classic innerspring to memory foam to the newer hybrids. One type isn’t much softer than the other – it all depends on the mattress brand and the firmness level that they offer.
Some mattress brands even offer mattresses that come with different firmness levels within one mattress, which is an excellent choice if you share your bed with a partner who prefers a different sleeping position than you do.
Medium-firm mattresses are also a great choice if you share a bed.
Pros
- The mattress helps alleviate back pain for strict stomach and back sleepers
- Helps with proper spinal alignment
- Offers more support
- Comes in different mattress types
- Suitable for heavier-set individuals
Cons
- Not suitable for strict side sleepers
- May be a bit too firm for those who suffer from fibromyalgia
Can a soft mattress help with back pain?
If you’re a side sleeper and you’re experiencing lower back pain, your best bet is a soft mattress.
Soft mattresses not only help take pressure off the pressure points but they also help side sleepers keep their spinal alignment in check due to the natural curvature of the spine.
A soft to a medium-soft mattress is also the best option if you’re a combination sleeper who tends to sleep on your sides more often. It also provides more pressure relief if you suffer from joint pain and/or chronic back pain.
A softer mattress is also the best mattress for pregnant women because during the mid to later stages of pregnancy, doctors often advise pregnant women to sleep on their sides which causes less strain on the internal organs as well as promote more blood flow to the fetus.
If you are pregnant, getting a body pillow along with your soft mattress will also add an extra layer of comfort.
If you plan on getting a soft mattress, make sure that it provides enough support for your body weight.
This is why we always recommend heavier-set sleepers who are also side sleepers (those who weigh 250 lbs. and up) to always opt for hybrid mattresses as the combination of foam and springs help provide more support as opposed to all-foam mattresses.
Just like firm mattresses, soft mattresses come in a variety of mattress types from hybrids and innersprings to foam such as memory foam, latex and memory foam alternatives.
Regardless of firmness, choosing a mattress type depends on your personal sleep preference as well as budget. Remember though, some materials are more expensive than others (i.e. organic latex mattresses).
There is a slight caveat to softer mattresses though and that is they tend to sag faster than firm mattresses, especially ones that come from budget brands and are made with cheaper quality materials.
This is a MASSIVE problem if you want a mattress that doesn’t sag.
If you find that your current mattress is slightly saggy and it’s still within its intended lifespan, you can do a temporary fix such as adding a mattress topper but remember mattress toppers can only do so much.
If your mattress is so saggy that it becomes quite an uncomfortable mattress to sleep on then it’s time to shop for a new mattress.
If you’re a side sleeper with chronic back pain though, you might want to try training yourself to sleep on your back and choosing a mattress with a medium-firm feel.
Studies show that those who suffer from arthritis or spinal stenosis can benefit greatly from sleeping on their backs on a firmer sleep surface.
Pros
- Helps alleviate back pain for side sleepers and combination sleepers
- Helps provide more pressure relief to those who suffer from fibromyalgia
- Helps keep pressure off main pressure points of side and combination sleepers
- Comes in different mattress types
- Beneficial for pregnant women who are advised to sleep on their sides for better blood circulation
Cons
- Not suitable for strict back and stomach sleepers
- Some soft mattresses may exhibit signs of sagging quicker than firmer mattresses
Choosing a mattress firmness for lower back pain based on your weight
Perceived firmness is different for everyone and this is because of body weight. Everybody weighs different from one another and what might feel firm for some people might feel soft for others (and vice versa).
If you suffer from lower back pain, getting proper support from the right mattress should be your main goal and your body weight (and body type) can help you choose the best one.
We live in a time where mattress brands offer a full spectrum of mattress firmness levels so no matter your body type, there’s bound to be something for you.
Lightweight sleepers with back pain
Lightweight sleepers who suffer from lower back pain should opt for a medium-soft to medium mattress depending on their sleeping position.
Lightweight sleepers who are strict back or stomach sleepers can opt for a medium-firm mattress if their lower back pain is chronic.
Individuals who weigh less than average may find a firm mattress to be a bit too firm which can, in turn, cause and exacerbate pain as well as pressure.
Average weight sleepers with back pain
Average weight sleepers who suffer from lower back pain can opt for any mattress firmness as long as they follow the rules regarding their preferred sleeping position.
Those who share a bed with a partner however must also take their partner’s body weight and sleeping position into consideration. A mattress that sits on a 5.5 on the mattress firmness scale – a medium to a medium-firm – is usually (forgive the pun) the happy medium.
Overweight sleepers with back pain
If you’re a lower back pain sufferer who is overweight, you might find that a softer mattress just might be a little too soft, causing you to sink into the bed.
Depending on their sleeping position, this can throw your spinal alignment out of whack so we suggest choosing a medium-firm to extra-firm mattresses for those who weigh well over 300 lbs.
How to tell if your mattress is too soft or too firm
There are a few telltale signs that can let you know whether a mattress is too firm or too soft.
- You wake up with pain all over – Depending, once again, on your sleeping position and body weight, sleeping on a mattress that’s too soft or too firm just might have you experiencing pain all over and not just on your lower back. Always choose a mattress that suits your body weight and sleeping position.
- You find yourself sinking into the bed – If your mattress is too soft, you will find yourself sinking into the bed no matter your sleeping position. This could cause pain and posture problems in the long run.
- Too much pressure – If your mattress is too firm, you would feel no comfort at all and like your bones are poking your own body. If buying a new mattress is out of the question for now, top your too firm mattress with a thick, plush mattress topper.
FAQs
Most doctors recommend a medium to medium-firm mattress, whether you are experiencing lower back pain or not. A medium-firm mattress is comfortable enough to offer good pressure relief while also offering good support for the spine.
Conclusion
Depending on your weight, age, cause of pain and sleeping position, you can choose either a softer mattress or a firmer mattress if you’re experiencing lower back pain.
But doctors usually recommend medium to medium-firm mattresses for most individuals as these offer both pressure relief and support to those who suffer from lower back pain.
Next step: Read our Saatva mattress review. If you have back pain and NEED a new mattress, Saatva is the brand to go with. Their products are made out of high quality, supportive materials that are designed specifically to help relieve back pain.
Michelline loves nothing more than a cozy bed, with a stack of books at her side. She loves getting lost when she travels, can bake an entire British afternoon tea from scratch, is obsessed with all things analogue and does calligraphy on the side. She currently suffers from mild insomnia and is more than happy to be your guinea pig, so you won’t have to go through all the trouble of finding out what works best for you.
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