How Firm Should a Mattress Be for Back Pain?
Back pain is an extremely common problem that affects people of all ages. The intensity can range from a mild ache to debilitating pain that severely impacts daily life. While there are many potential causes, research shows that sleeping on an unsuitable mattress can exacerbate back pain.
Choosing a mattress with the right level of firmness is crucial for keeping your spine properly aligned and preventing added pressure on your back. But with so many options on the market, how do you determine the ideal mattress firmness for relieving back pain? This comprehensive guide examines the factors to consider.
What Causes Back Pain?
To understand how a mattress impacts back pain, it helps to first understand the most common causes:
Muscle Strains and Sprains
Sudden movements like lifting heavy objects or twisting the wrong way can overstretch the muscles, tendons, and ligaments along the spine. This leads to inflammation and soreness.
Herniated Discs
Discs act as cushions between the vertebrae. Excess pressure can cause the jelly-like interior to push out through a tear in the exterior. This puts pressure on nearby nerves.
Arthritis
Spinal arthritis involves degradation of the cartilage cushions within the facet joints that connect vertebrae. This causes bones to rub together.
Improper Posture
Habitually slouching, hunching over, or remaining in one position too long places strain on the back.
A supportive mattress helps keep the spine properly aligned as you sleep, preventing awkward positions that aggravate these common back pain causes.
Mattress Types
The construction and materials used in a mattress affect its firmness, support, and pressure relief. Here are the most common types:
Innerspring
Innerspring mattresses contain steel coils with cushioning layers on top. Models with thicker coils and more coils tend to feel firmer.
Pros
- Wide range of firmness levels
- Good airflow and temperature regulation
Cons
- Coils can sink over time
- Motion transfer
Memory Foam
Memory foam molds closely to the body in response to pressure and heat. Denser foam that slowly regains shape feels more firm.
Pros:
- Pressure relief
- Motion isolation
- Conforms to body shape
Cons:
- Heat retention
- Sinking feeling
Latex
Natural or synthetic latex has a springy, responsive feel. The manufacturing process affects firmness, with Talalay latex softer than Dunlop.
Pros:
- Bouncy, buoyant feel
- Sleeps cool
- Durable
Cons:
- Expensive
- Heavy
Hybrid
Hybrid mattresses combine materials like foam and coils for pressure relief with springy support. More foam means a softer feel.
Pros:
- Balanced feel
- Edge support from coils
- Varied firmness options
Cons:
- More expensive
- Still some motion transfer
Airbed
Airbeds allow manual or automatic adjustment of air pressure inside to control firmness. More air equals a firmer surface.
Pros:
- Customizable firmness
- Even support
Cons:
- Air compressors can be noisy
- Air leaks develop over time
Mattress Firmness Scale
Mattress shopping guides refer to a 10-point firmness scale, with 1 being the softest and 10 being the firmest. In general:
- Soft: 1-3
- Medium: 4-6
- Firm: 7-10
However, the scale is not standardized across brands. A “medium firm” from one company may feel firmer or softer than the same rating from another. Testing mattresses firsthand gives the most accurate sense of their feel and support.
How Sleep Position Affects Back Pain
Spine alignment varies in different sleep positions. Choosing a mattress suited to your dominant position minimizes awkward bending that strains the back.
Side Sleepers
Side sleeping keeps the spine relatively straight. But wide hips and shoulders sink deeper into a mattress than the midsection, straining the lower back. A medium mattress that cushions protruding areas but provides enough support prevents this strain.
Back Sleepers
The spine rests in a neutral position on the back without twisting. However, the natural curve of the lower spine flattens. This can shift strain to surrounding muscles. A medium-firm to firm mattress gives an even sleeping surface that fills in the small of the back to maintain its natural arch.
Stomach Sleepers
Lying face down twists the neck and arches the back unnaturally. But a too-soft mattress allows the midsection to sink in, over arching the spine. Stomach sleepers need a firmer mattress to keep the entire body on an even plane.
Tips for Choosing the Best Mattress Firmness
Choosing an optimal mattress involves considering your sleeping position, body type, and sensitivity to materials. Test out mattresses when possible and look for key features.
Consider Your Body Type
Heavier individuals exert more pressure on a mattress, so a firmer option prevents excessive sinkage and maintains support. Lighter people put less force on a mattress, so a plusher surface allows more hugging.
Seek Out Zoned Support
Zoned construction tailors the firmness and support to different areas of the mattress. Reinforced edges and firmer mid sections prevent sinkage where you carry more weight.
Evaluate Pressure Relief
Features like memory foam or latex relieve pressure by conforming closely to the contours of the body while keeping the spine aligned. This prevents localized tension that strains the back.
Prioritize Breathability
Mattresses that retain too much heat cause discomfort and interrupt sleep. Breathable materials like coils or latex allow airflow to regulate temperature.
Determine Your Firmness Range
Guidelines for firmness range based on sleep position:
- Side sleepers – Medium, between 4-6. Too soft aggravates shoulder and hip sinkage. Too firm creates pressure points.
- Back sleepers – Medium firm to firm, between 6-8. Gives lumbar support while cradling the spine’s natural curve.
- Stomach sleepers – Firm to extra firm, between 7-10. Keeps the midsection lifted to prevent hammocking of the spine.
Within these ranges, lighter individuals can opt for the softer end while heavier people should stick towards the firmer end.
Try Before You Buy
The subjective feel of a mattress comes down to individual preference. Take advantage of sleep trials lasting anywhere from 90 to 365 nights to determine if a mattress provides optimal comfort and support for your body and sleep style.
When to See a Doctor About Back Pain
Adjusting your sleep set up can alleviate mild to moderate back pain. But severe or persistent pain that fails to improve with targeted solutions warrants medical evaluation. See your doctor if back pain is accompanied by:
- Numbness or tingling
- Loss of bowel or bladder control
- Fever indicating infection
- Unexplained weight loss
- Swelling or redness
- Trauma such as falling or a blow to the back
Diagnostic tests can pinpoint underlying causes requiring specific treatments. These may range from anti-inflammatories and physical therapy to steroid injections or surgery.
Conclusion
Waking up with a sore back day after day takes a frustrating toll both physically and mentally. Tweaking your mattress firmness can provide welcome relief by promoting healthy spine alignment as you sleep. Assess your dominant sleep position and body type. Then utilize mattress trials to test out firmness levels until you find your sweet spot. Taking steps toward a comfortable, revitalizing night’s sleep has extensive benefits for back health and overall wellbeing.
