The Best Mattresses For Back & Side Sleepers
And A Good Reason To Avoid Stomach Sleeping
Before considering specific mattresses to help relieve back pain and morning stiffness, or just provide more restful sleep, it may be useful to review some general factors that are important for optimizing comfort and spinal alignment through the night.
The first recommendation is that most people should avoid sleeping on their stomach. The problem with stomach sleeping is two-fold; in addition to allowing the lower back (lumbar spine) to hyperextend during sleep, in requires a person to have their head turned to one side to allow them to breath. This takes the neck out of the neutral position and places
unnecessary stress on spinal structures. People that prefer to sleep on their stomach can usually transition to sleeping on their side without too much difficulty. This position allows one to maintain better spinal alignment; however, the following advice applies: side sleepers generally need a pillow that is thicker than the pillow used by back sleepers. The pillow should be thick enough to allow the head to stay in line with the rest of the body - a pillow that is too thin allows the head to fall towards the mattress while one that is
too thick will push the head up too high. Side sleepers may also benefit by keeping a thin pillow between their knees; this may also help avoid rolling the hips toward the mattress and twisting the lower back.
For those that sleep on their back, a thinner pillow is generally recommended; this will usually help keep the neck in a better position. A exception may be a person with a severe forward curve of the upper back such as an older person with thoracic compression fractures due to osteoporosis; this situation results in a
"hyperkyphosis" of the thoracic spine which will likely require a thicker than usual pillow for back sleepers to avoid having their head hyperextend backwards during sleep. Specific requirements for this population should be discussed with their health care providers.
Finally, the degree of firmness of the sleeping surface should be considered. Many people believe that the most firm mattress possible is the best choice; however, this is not supported by the research or my own experience with my patients. For most people a mattress that is firm but not
the most firm that it can possibly be is the best choice. A good starting point then would then be a "medium firm" mattress with a little more or less firmness depending on individual preferences and physical characteristics, such as bodyweight, with heavier people usually requiring a slightly more firm mattress.
As people come in different sizes, structures and preferences, the "best mattress" for one person may not be the best mattress for another. This makes it difficult to have one perfect "chiropractic recommended mattress" for everybody. However, with the above considerations in mind, I believe the following mattresses would be a good choice for a large percentage of the population to help relieve back pain and provide proper spinal support while they sleep.
My Top 5 Chiropractic Recommended Mattresses
Traditional "memory foam" mattresses have their supporters and detractors - the supporters like the fact that the mattress tends to mold around their body a little, the detractors will often say it is difficult for them to change position because of this. To retain the benefits and minimize the negatives of memory foam, this "hybrid mattress" is constructed with several layers, including pocket springs below the memory foam. It also has "edge reinforcement" to help combat the almost universal problem of a lack of support at the edges and sinking in when getting on and off these type of mattresses. Unfortunately, the XANGLO company does not fully eliminate this problem but they do a better job than many other mattresses with a similar construction. This mattress comes in sizes from twin to king and is descibed as "medium-firm" which should meet the needs and preferences of most people. If you prefer a very firm mattress that you don't sink in to at all, this is probably not the mattress for you. However, for those considering a foam or hybrid type mattress, I believe this is a good option, especially for a surprisingly low price - one of the lowest for this type of product - making it a great value for the money. As is typical of these types of mattresses, it is important to allow 72 hours for the mattress to fully expand before use. An amazon link is provided for more information and current price.
This is somewhat similar to the above mattress but some may find this Tuft & Needle mattress to be slightly more supportive. This is an updated version of a great mattress at a great price that I believe most people would be happy with. If you purchase this product and find it to be too firm at the beginning, using a mattress topper may be helpful (for most this is not necessary but something to keep in mind). Click the link for more details and see if this sounds like the mattress for you.
Casper has a variety of mattresses that have become very popular lately. This particular one is a little more firm then many other similar mattresses and a good choice for a large percentage of the population with regard to being able to handle a variety of body weights while maintaining a good balance of comfort and support. The link provided is for a queen size mattress but a variety of sizes are offered from twin to king and even a california king for those who prefer these dimensions (please click on link to review details). As this foam mattress is shipped in a shrink wrapped state, it is recommended that it be allowed 24-72 hours to fully expand prior to use. The competitive price and great overall customer reviews make this another product worth considering. Click on the Amazon link provided for more information and current price.
This 12-Inch, Memory Foam "bed in a box" mattress is another great value for the money product and worth considering for those that want a mattress that is not quite as firm as the one above. It is listed as medium-firm and is one of the few products of this type that you can sleep on the same night that it arrives instead of having to wait a typical 24-72 hours for full expansion. Although the medium-firm level will be appropriate for a good portion of the population, it may still not be firm enough to provide the support required for larger individuals. If you fall into this segment of the population, the mattress below may a better choice. The Amazon links provided will give you more information to help you decide which is the best one for you as well as current prices.
Last but definitely not least, this mattress is described "extra firm" and is worth considering by those that prefer a very firm mattress as well as heavier people that require a firmer sleeping surface for optimal support. This hybrid mattress is constructed with high density foam and "heavier gauge steel independent pocket innersprings for added stability and extra firmness". At a much lower than expected price, larger individuals and those who prefer a very firm mattress will definitely want to consider this one. Available sizes range from Twin to California King. However, it should be noted that the Twin mattress size only supports a listed maximum weight of 250 lbs while all the other mattress sizes have a 500 lb listed maxium weight. Finally, be sure to allow the recommended expansion time of 72 hours before using this mattress. Click on the Amazon link provided for more information and current price.