Choosing the Best Mattress for Back Pain

Finding the right mattress type for a bad back is important, since back pain can make sleep a challenge. We all know that getting a good night's sleep is important for our physical and mental health, with almost every aspect of our body and mind being influenced by the amount and quality of sleep we get.

Back pain is a common condition in Hong Kong, with medical studies showing that around 57% of the population experience low back pain at least once in their lifetime. While there are many causes of low back pain, many people don't realize the role their mattress plays in back health, lumbar support, and spinal alignment.

As we spend about a third of our lives sleeping, choosing the right mattress is key to minimizing back discomfort long-term.

In this guide, we’ll dive into the different mattress firmness levels, materials, specific back issues, and the best mattress shopping tips to help you select the most back supportive surface for a restful slumber.

How Does Your Mattress Affect Back Pain and Sleep Quality?

Your mattress has a profound impact on your spinal health, and as a result, sleep quality. An improperly supportive surface can disrupt your sleep and exacerbate back issues over time.

A mattress that is too soft

If a mattress is too plush, it will excessively sag in the middle where the sleeper's weight is concentrated. This will allow the lumbar region of the lower back to sink downwards and the spine to misalign.

For people who sleep on their sides, a mattress that is too soft will fail to properly distribute body weight, creating pressure points on the shoulders and hips. Over months and years, this can cause or worsen back pain in side sleepers.

A mattress that is too firm or hard

On the other hand, an overly firm mattress may feel uncomfortable and prevent the body from properly adjusting. This can strain the muscles and joints that support the spine if one sleep position is held for too long whilst sleeping.

Pressure points may also develop on the shoulders, hips and lower back without adequate support. This may also disrupt circulation and nerve function if certain areas do not get relief from weight bearing.

Therefore, choosing a mattress with the right balance of firmness is key to keep the spine aligned and relieve pressure on the lumbar region of your back throughout the night. 

Mattress Firmness Levels for Back Pain

Mattress firmness is one of the most important factors to consider when it comes to back pain. The best firmness for your body depends on your primary sleeping position.

Most mattress brands provide firmness ratings for their mattresses, based on a firmness scale of 1 to 10.

• A soft mattress is typically rated between 3 to 4
• A medium firm mattress is rated between 5 to 6
• A firm mattress is rated between 7 to 8
• An extra firm mattress is rated from 9 to 10

Generally, back sleepers do best with a firm or extra firm mattress to keep the spine in a neutral, aligned position. Medium-firm mattresses are suitable for side sleepers to cushion pressure points. Stomach sleepers need a firm surface to prevent sagging.

Here are more specific recommendations based on your sleep position:

Back sleepers: Look for a mattress with an 8 firmness level or higher. The Essence Firm Mattress™ is built with reinforced coils and high-density orthopedic foam to provide orthopedic support and ideal weight distribution.

Side sleepers: Aim for a 7 to 8 firmness level to support the lower back and relieve pressure on the shoulders and hips. The Hush Mattress provides firm and comfortable support, with a firmness level of 7 to 8.5 out of 10.

Stomach sleepers: Stick to 8 out of 10 or firmer to maintain a neutral spine. The Essence Firm Mattress' orthopedic layers prevent the middle from compressing, which will help align the vertebrae in your back.

Mattress Materials that Alleviate Back Discomfort

The right construction and materials used in a mattress are also important to consider. Memory foam molds to the body for pressure relief while innerspring coils provide bounce. Latex is resilient yet cushioning. Hybrid mattresses combine multiple support systems.

Hush Home's Essence Firm Mattress uses a dual-layer design with individually-wrapped coils underneath a combination of high-density foam and orthopedic foam. This targeted support aligns the spine and eases pain.

Mattresses for Specific Back Issues Such As Disc Pain or Arthritis

There are certain situations that may require specialized solutions. Choosing the right mattress firmness is important for alleviating pain and discomfort.

For people with herniated discs or scoliosis, opting for a medium-firm mattress is ideal. A mattress that is too soft can put pressure on discs and aggravate any bulging, while a mattress that is too firm will not allow the spine to align properly which can worsen pain.

Look for mattresses with individually-wrapped coils or zones of medium-to-firm firmness that can offer customized support. This helps reduce pressure points that commonly form on the back and hips.

If you have arthritis, a medium-soft mattress will be more suitable for you. In this situation, the mattress should cushion pressure points without creating sag that leads to misalignment. Those with arthritis often experience pain in hips, lower back, shoulders and neck. Therefore, opting for a mattress with temperature regulation and bounce back support can help distribute weight evenly and prevent overheating, both of which aggravate joint pain. 

At Hush Home, the Organic Mattress is made of natural latex and organic cotton that allow airflow to keep the surface cool and comfortable. Its medium-soft feel and individually-wrapped pocket coils provide adjustable support while cushioning problem areas. Its unique latex construction, which differs from the more typical foam mattresses, conforms closely to the body, relieving pressure on sore joints. People with arthritis may find relief and restful sleep from the responsiveness of this organic latex hybrid mattress.

Please note that it's best to consult your doctor to determine the most suitable mattress based on your specific back condition. The information provided here is for general guidance only and not a substitute for medical advice.

Best Mattress Shopping Tips If You Want Better Back Support

While this guide aims to provide the most important guidelines for those with back pain, there is no one-size-fits all. With a variety of mattresses available in Hong Kong, choosing the right mattress for you can be an overwhelming task. 

Below are the most practical guidelines to help you choose the best mattress for both back support and sleep comfort:

Visit the store and test out the mattresses

Make sure to give yourself plenty of time to browse and try out the mattresses. Take off your shoes and lie down for at least 10 minutes for each mattress. This is an important purchase so please take your time!

If visiting a store, try to go later in the day

People may experience an increase in back pain as the day progresses due to muscle fatigue and accumulated stress through the day. With this, you’ll increase your chances of finding the right mattress that meets your preferred support and comfort.

Bring your own pillows (and other sleeping aids) 

This will be helpful to best replicate your own sleeping environment at home. 

Bring your partner or friend

They can observe the way your spine is aligned when you lie down to test the mattresses.

Listen to your body’s signals, especially pressure points in your back

Pay attention to any particular pressure points around your spine when you’re trying out a mattress. Pressure joints may indicate that the mattress is too firm. Otherwise, if you can feel a sinking effect on your hips or shoulders, your mattress is probably too soft for your body height and weight. 

Shop only from stores with an in-home trial and return policies

Some mattress stores have an in-home trial of 100 nights, where you can try out your mattress at home thoroughly before fully committing to it. If the mattress isn’t right for you, you’ll be able to return it hassle-free.

Consider mattress toppers for your back pain

If you’re not yet ready for a full mattress upgrade, a high-quality mattress topper can make a substantial difference to your old mattress.

Summary: Is There a Perfect Mattress for Back Pain?

Choosing the right mattress for you if you have back pain is a crucial decision that can significantly impact your overall comfort and well-being. By understanding the mattress types and their firmness levels (and their effects on your spine), you can make an informed decision.

Remember to prioritize your individual needs when shopping for a mattress. Take the time to test different options and listen to your body carefully. Consult with your healthcare professional if you have underlying back conditions.

Lastly, remember that selecting the best mattress for back pain is just one piece of the puzzle. Other practices such as maintaining good posture and regular exercise are equally important in managing and preventing back pain.

We hope you can start your mattress shopping journey with confidence, and that restful and pain-free sleep awaits!