Why Do Side Sleepers Get Back Pain?
Side sleeping is a popular position, but without the right mattress, it can lead to or worsen back pain. The reason for this is that side sleepers require a mattress that provides proper support and cushioning at specific pressure points, such as the shoulders and hips. These areas tend to sink deeper into the mattress, and if they’re not adequately supported, it can cause misalignment of the spine, leading to discomfort and back pain.
When you sleep on your side, your body weight is concentrated on a smaller surface area, which can increase the pressure on your shoulders and hips. If your mattress is too firm, it won’t conform to your body’s curves, resulting in those pressure points digging into the mattress. On the other hand, if the mattress is too soft, it can cause your body to sink too deeply, leading to an unnatural curvature of the spine.
Key Mattress Features for Side Sleepers with Back Pain
Choosing the Right Firmness Level
Finding the right firmness level is crucial for side sleepers with back pain. We rate mattresses using a 10-point firmness scale, where 1 is the softest and 10 is the firmest. The optimal range for side sleepers falls between soft (3) and firm (7), with most sleepers preferring a medium soft (4) to medium firm (6) feel.
Your body weight also plays a significant role in determining your ideal firmness level. Side sleepers under 130 pounds typically need a softer mattress, while those over 230 pounds tend to require the support of a medium firm (6) or firm (7) bed. Those between 130 and 230 pounds should aim for a balance between soft and firm.
Balancing Support and Pressure Relief
Side sleepers with back pain need a mattress that strikes the right balance between support and pressure relief. A bed with these qualities can help ease or prevent back pain by supporting the shoulders and hips while still providing enough soft cushioning for pressure point relief.
Hybrid mattresses, which combine foam or latex comfort layers with a supportive pocketed coil base, are often a great choice for side sleepers. They provide the cushioning needed to cradle pressure points while maintaining a supportive core that helps align the spine.
Foam mattresses, constructed with multiple layers of foam, are another excellent option. They typically offer a high level of body contouring that helps relieve pressure points, making them well-suited for side sleepers who prefer a “hugging” sensation.
Latex mattresses, made with layers of synthetic or natural latex, are also worth considering. While they offer less contouring than foam, they provide a responsive and breathable surface that cushions the sleeper’s body while making it easier to move around on the bed.
Best Mattresses for Side Sleepers with Back Pain
After extensive testing and research, we’ve identified several top-rated mattresses that excel in providing the support and pressure relief needed for side sleepers with back pain. Here’s a brief overview of our top picks:
Helix Midnight Luxe
The Helix Midnight Luxe is our best overall pick for side sleepers with back pain. Its hybrid construction combines a supportive coil system with layers of memory foam, providing excellent pressure relief and spinal alignment. The mattress also features a quilted pillow top for added cushioning.
Silk & Snow Mattress
If you’re looking for a great value, the Silk & Snow Mattress is an excellent choice. This all-foam mattress is designed to contour to your body’s curves, relieving pressure points while offering a medium-firm feel that suits most side sleepers.
Saatva Rx
For those seeking a luxury option, the Saatva Rx is a top-of-the-line mattress that combines advanced materials and technologies to provide exceptional comfort and support. Its coil-on-coil construction and zoned lumbar support make it an excellent choice for side sleepers with back pain.
Bear Elite Hybrid
The Bear Elite Hybrid is our top pick for pressure relief. Its unique combination of foam and coils creates a plush yet supportive surface that cradles your body’s curves, reducing pressure on your shoulders and hips.
Nectar Adjustable Bundle
If you’re looking for an adjustable bed and mattress bundle, the Nectar Adjustable Bundle is a fantastic option. The Nectar mattress is designed with side sleepers in mind, and the adjustable base allows you to customize your sleep position for maximum comfort and support.
Tips for Sleeping on Your Side Comfortably
In addition to choosing the right mattress, there are a few other tips that can help side sleepers with back pain sleep more comfortably:
- Use the right pillow: Side sleepers need tall, lofty pillows that properly support the head and cervical spine. A flat pillow can cause misalignment and pain.
- Add extra cushion: Consider using a pillow between your knees to relieve pressure on your back and promote better alignment. You can also use a pillow under the armpit if you experience shoulder pain.
- Consider a mattress topper: If your mattress is too firm but hasn’t yet reached its expiration date, use a soft and plush mattress topper to add cushioning and pressure relief.
FAQs
What type of mattress is best for side sleepers?
Memory foam and hybrid mattresses are often considered the best types for side sleepers. Memory foam contours to your body shape, relieving pressure points and keeping your spine aligned, while hybrid mattresses combine the pressure relief of foam with the support of coils.
What type of firmness is best for side sleepers?
Side sleepers generally prefer a soft to medium mattress, as this range provides enough give to alleviate pressure in the shoulders, hips, and knees while still maintaining spinal alignment.
Is memory foam ok for side sleepers?
Yes, memory foam is an excellent choice for side sleepers. Its pressure-relieving properties allow it to gently hug your shoulder and hip joints, reducing the risk of pain and discomfort.
Are firm mattresses bad for side sleepers?
Firm mattresses can be problematic for side sleepers, especially those under 150 pounds. If your mattress is too firm, it may not have enough give and cushioning for your pressure points, leading to pain and potentially disrupting your sleep.
How often should I replace my mattress if I’m a side sleeper with back pain?
Most experts recommend replacing your mattress every 6-8 years, but this can vary depending on the quality of the mattress and how well it’s maintained. If you’re a side sleeper with back pain and notice that your mattress is no longer providing adequate support and pressure relief, it may be time for a replacement.
Can adjustable beds help side sleepers with back pain?
Yes, adjustable beds can be beneficial for side sleepers with back pain. By allowing you to adjust the position of your upper and lower body, you can find a position that aligns your spine and reduces pressure on your shoulders and hips.
Should side sleepers use a mattress topper?
If your current mattress is too firm, a mattress topper can be a useful solution for side sleepers. Look for a soft, plush topper that adds cushioning and pressure relief without compromising support.