Best Mattress for Back Pain

Lower back pain is one of the most common health problems worldwide. It is one of the most common causes of missed workdays and frequent hospital visits for many people.

According to Global burden of disease studies (year 2017 it affects approximately 577.0 million people (about 7.5% of the global population) worldwide.

Lower back pain can be caused by various reasons, such as injuries, spinal diseases, arthritis, etc. Certain lifestyle factors such as being overweight, lack of physical exercise, improper posture, and even wrong use of mattresses can cause lower back pain.

Causes of lower back pain

Lower back pain can be caused by various reasons. Such as

• Sudden strains and sprains: awkward moment or lifting a heavy object can strain back muscles, tendons or ligaments and result in lower back pain.  
• Injuries: injuries like falls or accidents may cause fractures of bones in the spinal cord and lead to lower back pain as a major symptom.  
• Chronic disease conditions: chronic disease conditions like fibromyalgia and ankylosing spondylitis cause inflammation in spine joints and result in lower back pain.  
• Spinal diseases: spinal diseases like spondylitis, osteomyelitis cause inflammation in the spine and lead to back pain as a common symptom.  
• Arthritis: many forms of arthritis, such as osteoarthritis and psoriatic arthritis, can cause stiffness and lower back pain.  
• Degenerative disk diseases: disks are a soft cushion of tissues between the bones (vertebra). The disk acts as a shock absorber and reduces the stress while moving and bending.  They keep your spinal cord flexible. Disk problems like degenerative disk diseases and herniated or prolapsed disks can lead to back pain in many patients.  
• Structural problems: structural problems like spinal stenosis (narrowing of the spinal column) and abnormal spine curvature (scoliosis, kyphosis) may cause lower back pain.  
• Other systemic diseases like kidney stones and kidney infections may cause lower back pain.  
• Lifestyle habits like living a sedentary life and lack of physical activities also cause lower back pain. Being overweight is one of the most pre-disposing factors for lower back pain.   
• Sleeping on the wrong mattress for a long time causes sleep disturbance and strains the back muscles which may cause or worsen your lower back pain. 

What type of mattress is good for lower back pain?

If you are suffering from lower back pain, select your bed mattress carefully. Using the wrong mattress causes a lack of back support and reinforces a poor sleeping posture. It results in poor spine alignment and causes lower back pain as a prominent symptom. 

Unfortunately, there is no fixed guidelines or scientific literature that can help consumers to select a perfect mattress for their back problem. Sleep experts suggested consumers should trust their judgement and personal experience. Selection should be based on your personal preference and comfort. 

Here are some general guidelines that you can use to select a mattress for improving your sleep quality and supporting your spine. 

Support and comfort: select a mattress that provides excellent support to your spine and helps in maintaining a proper spine alignment. If you get a good night's sleep without pain and discomfort; it shows that the mattress is suitable for your disease condition. 

Type of material: Research and learn about the different types of materials which are used in making mattresses. The quality of a mattress highly depends on the type of material used in manufacturing. It is important to understand and inquire about the type of manufacturing material before purchasing the mattress.

Firmness: in the past, the expert suggested that firm mattresses are a good choice for those who suffer from back pain, but this conception has been changed in later years. A recent scientific study (2021 review) shows medium-firm mattresses might effectively reduce pain in individuals complaining of back pain.

A quick comparison between various mattress types available in India - Natural latex, memory foam and PU foam

There are mainly three types of foam material used in making mattresses. Each one has its unique features and offers a set of advantages and disadvantages. 

PU Foam

PU or polyurethane foam is one of the most commonly used foams. It is inexpensive but lowest quality foam. PU foam is a cost-effective material used extensively by manufacturers to create PU foam mattresses and mattress toppers. PU Foam is made of compounds derived from petrochemicals.

Memory Foam

Memory foam has some better features than PU foam. They are also called “Viscoelastic polyurethane foam”, because of their increased viscosity and elasticity. NASA developed memory foam in the year 1960. 

Memory foam has a “Slow recovery time”, which means when you put pressure on memory foam and lift up, it did not come in its original shape quickly. They are great at relieving pressure and consider the best choice for side sleepers.

Natural Latex

Natural latex consists of sap of rubber trees. It is a plant-based product and a good choice for those who prefer natural products. Natural latex is much more porous and breathable than memory foams. They provide good support and comfort to your spine.

Tips for buying an orthopedic mattress

“Orthopedic mattresses” are designed to support your spine and back. They are more expensive than routine mattresses because of their unique features. These mattresses are considered a more suitable option for those who suffer from lower back pain or other chronic pain issues like shoulder and neck pain. They help in spinal alignment and support your overall body and joints.  

No government regulation or standard defines and qualifies a mattress as an orthopedic mattress. This is more of a marketing term and may confuse shoppers.

Shoppers should take extra care before making their purchase and should make a final decision after proper research. 

Here are some tips to select a good quality ortho mattress. 

Talk to your doctor or physical therapist 

Though your doctor or physical therapist is not a mattress expert however, he has a proper understanding of your health issue. Before making a big investment, talk to him and consider his recommendation before making a final decision.

Educate yourself and research thoroughly

Purchasing a new orthopedic mattress is a big decision that depends on various factors. It is important to educate yourself. Learn about different types of ortho mattresses like air mattresses, latex foam mattresses and memory foam mattresses and find out what will work best for you? 

Check out important features like flexibility, firmness and comfort for your back before making your purchase

It is important to check out all important features like flexibility, firmness, design and material of the mattress before making your purchase. The mattress should provide comfort and good support to your back.

Here is a list of important things that you should consider before buying an orthopedic mattress.

• Quality material 
• Temperature regulation 
• Motion isolation 
• Firmness level 
• Pressure relief 
• Edge support 
• Your sleeping positions 

Go for a trial before your purchase

 No one size fits all in selecting a good quality mattress for back pain. It is all about personal experience and comfort. For that purpose, visit malls or mattress shops. Take a trial by lying down on different mattresses for at least 10 minutes on each. Take your time and analyze your experience. Your personal experience and comfort helps in deciding what will work best for you? 

Look for trial period options

Nowadays, many mattress companies offer a “trial period “and free return options, if you are unsatisfied with their product. Take advantage of this opportunity. This is the best way to save money if you are unsatisfied with your purchase. 

Do not fall for marketing gimmicks

Many marketers use phrases like “best orthopedic mattress” as a marketing gimmick for selling their products. Do not fall for them. Invest your time and take your decision based on your research and personal experience. 

Check company policies (return period, warranty, etc.)

Mattress purchasing is a big investment.  Do not forget to check all important parameters like warranty period, return period before you make your final purchase.

FAQ (Frequently asked questions)

 Can a wrong mattress cause lower back pain?

Yes, using a wrong or poor-quality mattress can cause lower back pain. Sleeping on the wrong or poor-quality mattress for a longer time disturbs the sleeping posture, strains the back muscles and causes a misalignment to your spine and results in lower back pain. 

How to know your mattress is causing lower back pain?

If your back pain gets worse in the morning, then there is a high possibility that your mattress is not providing proper back support, resulting in morning back pain and tired feeling. Also, if you frequently twist and turn during the night and did not get enough back support from the mattress, then this is another warning sign that the mattress has caused your back pain. Too firm, too soft or an old mattress often causes lower back pain, if used continuously for a longer period. 

What to look for in a mattress if you are suffering from lower back pain?

A good quality mattress for back pain should provide proper back support and comfort to your back and spine. It needs to keep your spine aligned. Though research is limited, however, it has been observed that a medium-firm mattress is good for providing back support and works well for those who suffer from lower back pain. 

Are firm mattresses good for lower back pain?  

This is an age-old misconception. In past, it has been suggested that a firm mattress is best if you have back problems. But recent studies suggested firm mattresses may increase pressure in joints and worsen aches and pain. Though selecting a proper mattress is all about your personal preference. in general, medium-firm mattresses are a good option for lower back pain. 

How often should use replace your mattress?

The average life span of a mattress is 7-10 years. As a general rule, change your mattress if the mattress is older than this period. But there are certain signs like your mattress is saggy or has an unpleasant smell, or it disturbs your sleep and you wake up in the pain; these are indications to change your mattress. Certain life changes or situations like pregnancy, being overweight, or being diagnosed with certain disease conditions (like sciatica and arthritis) also demand the change or replacement of an old mattress.