Still, setting regular bedtimes and wake times can help your body fall into a more natural sleeping pattern. It may be hard to resist sleeping in if you toss and turn all night. Here are some other ideas for how you can get better rest at night and reduce your back pain: Shop all Healthline-approved mattresses for back pain in our sleep shop. You can even place your mattress on the floor to see if lessening the movement of the springs helps with your pain. Not in the market right now? You can see if a firmer mattress would help you by placing an inexpensive plywood board under your current mattress. Some companies let you test out a mattress over a set period of time and then return it if it’s not for you. It may be difficult to tell if that mattress at the store really feels comfortable after only a few minutes of testing. You may also improve the innerspring mattress you already own by adding a memory foam mattress topper. If you have the funds to buy something new, try choosing a firm or medium-firm mattress made with good-quality innersprings or foam. That said, a mattress that’s too soft won’t help very much with alignment. Recent surveys have shown that people who use extremely firm mattresses may have the poorest sleep. Shop all Healthline-approved pillows for back pain in our sleep shop.ĭoctors used to recommend very firm orthopedic mattresses to people with lower back pain. Those pillow protectors can be a good barrier, but pillows still hold lots of allergy triggers like mold and dust mites. While you’re at it, remember to change your pillow every 18 months or so. And don’t forget to place a firm pillow between your knees. Better yet, try to find one that has an extra-wide gusset that will help with the space between your ear and shoulder. The body pillow will give you the feeling of something against your stomach while helping to align the rest of your body.įor side sleepers: You may want to look for a firm pillow. In fact, you may try sleeping on your side while holding a body pillow. Memory foam is a good material that molds specifically to your own neck.Ī water pillow is another option that gives firm, all-over support.įor stomach sleepers: You should aim to use the thinnest pillow possible or no pillow at all. Whatever you do, don’t place your pillow under your shoulders.įor back sleepers: You may do best with thinner pillows and those that have extra padding in the bottom to support the neck. If you sleep on your side, try using a thicker pillow to keep your head in line with the rest of your body in this position. If you sleep on your back, your pillow should completely fill the space between your neck and the mattress. Your pillow should cradle your head and neck and help to support the upper portion of your spine.
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