Your sleep should help you feel rested when you wake up the next day, especially if you experience chronic pain. If you don’t sleep that great, you may need to change your mattress.
Sleep is important for all of us. If you deal with chronic pain, getting enough sleep may be especially important.
This is an especially frustrating conundrum. You can’t sleep because you’re in pain. You’re in pain because you didn’t sleep well. This cycle of poor sleep and chronic pain is often described as “painsomnia” by those who deal with it.
There are many steps you can take to promote a good night’s sleep, starting with creating a comfortable sleep environment. To make sure your throbbing joints and aching muscles are as soothed and supported as possible, you need the right bed.
*All prices are based on queen-sized mattresses.
To make our selection of the best mattresses for chronic pain, we used the following criteria:
- Brand reputation: We chose brands that provide excellent customer service and transparency regarding the materials and manufacturing process.
- Company policies: The companies on this list offer free shipping, free returns, and at least a 10-year warranty.
- Customer reviews: We read reviews to see what customers said about the comfort of the mattresses and how they influenced their pain levels and sleep quality.
- Different options: This list includes different mattress types at several firmness levels that suit different sleeping positions. They’re available at a range of prices.
- Healthline scores: After our intensive vetting process, we further dissected our mattress choices by putting them through our scoring process.
Shopping for a new mattress can quickly become overwhelming. It’s easier than ever to get a bed delivered to your home for an affordable price. The abundance of options can cause decision fatigue, which can lead to settling for a random mattress, or even deciding to just keep the one you already have.
But this is not a purchase to take lightly. After all, you spend approximately a third of your life in bed. To make the shopping process easier, let’s explore mattress basics and how they can help ease your pain.
Of course, a good mattress should be comfortable, but it should also support your body and help your spine stay properly aligned. Here are some signs your mattress is not doing its job and probably needs to be replaced:
- It sags in the middle or on one side.
- The springs make a loud noise whenever you move.
- It’s ratty, worn, or has holes or large indentations.
- Your pain worsens shortly after getting into bed.
- You sleep better or wake up in less pain when you sleep in other beds.
- You’ve had the same mattress for at least 10 years.
- It smells bad.
You may also benefit from extra support in addition to a new mattress. If your joints prefer the support of a firm or medium-firm mattress but you’re still uncomfortable, you might need a topper.
Memory foam toppers can increase the support around your joints while still providing that plush, soft feeling that helps you relax and go to sleep.
A 2020 study found that combining a firm mattress with a soft topper that’s at least 30 millimeters thick can relieve pressure and facilitate a cooler body temperature.
Though chronic pain does tend to make it harder to get comfortable, it’s probable that a good bed could make you feel better than you do currently. But how do you know which mattress is right for you?
Firm isn’t necessarily better
You may have heard that the best mattress for pain — especially back pain — is an extra-firm mattress. For some people, that may be true. But for many of people, a firmer mattress isn’t the right answer.
You should feel relaxed, comfortable, and ready for rest when you lie down on your mattress. The contours and firmness should support your joints, especially if you have chronic joint pain.
The right mattress for you will lessen your pain, not cause more discomfort. Look for one that will support the part(s) of your body that need relief most, whether that’s your hips, lower back, upper back, or shoulders.
At least two recent studies, one
This level of firmness can provide comfort, support, and proper spinal alignment for many people with chronic pain.
Take advantage of extended trial periods and free returns
Many popular mattress companies boast free 30- to 90-day trial periods and free returns. Taking advantage of these perks is an option for those who have the time, energy, and patience to deal with the hassle of returning a mattress.
Keep in mind that mattresses are bulky, heavy, and usually difficult or impossible to move by yourself. It might not be realistic for you to try more than one mattress.
You can also try out mattresses in person by visiting local furniture retailers or taking a friend or family member’s bed for a test sleep.
Experiment with low cost, DIY solutions to find your ideal firmness level
It’s generally preferable to sleep on a mattress that promotes proper spinal and joint alignment while sleeping, as opposed to one that’s so soft that it causes your spine to sag or your joints to rotate and twist.
If you wake up with more back or joint pain than when you went to bed, your mattress could be the culprit. Your spine could very well benefit from extra support throughout the night.
If you’re not sure whether a firmer mattress could help your pain, try this DIY advice from Harvard Medical School:
- Place a piece of plywood under your mattress to minimize the movement you encounter from the springs of your current mattress.
- Try sleeping with your mattress on the floor.
These options are more accessible and affordable than lugging a whole new mattress into your bedroom. Ask a trusted friend (or two!) to help you place the plywood or set your mattress on the floor. Moving or lifting a mattress by yourself is risky. Avoid injury and worsened pain by knowing your limits and enlisting help when needed.
Tips on choosing the right firmness by sleep style
- Side sleepers: A softer mattress or topper often works well. This puts less pressure on your shoulder, arm, and hip facing down.
- Stomach sleepers: Medium or firm works well, so your hips and pelvis don’t sink below your shoulders, which can strain your spine.
- Back sleepers: Any firmness works since your weight is distributed over a larger surface area.
- Weight: Generally, the more weight you have, the firmer you want your mattress to be.
- Preference: Ultimately, choosing firmness comes down to what feels best for your body.
Why is sleep extra hard when you have chronic pain? Common reasons include an inability to find a comfortable sleeping position, the presence of sleep disorders in
Certain disorders, like fibromyalgia, may even be
In addition to upgrading to a better mattress, many people have found relief from painsomnia by trying these tips:
- Get the right pillow (or pillows): Many people with chronic pain swear by their personal combination of body pillows, pregnancy pillows, cervical neck pillows, stuffed animals, or rolled-up towels for relieving pain while sleeping. Experiment with various pillows to find the one — or two or three or four — that provides the most comfort and relief.
- Develop a relaxing bedtime routine: Prepare yourself for sleep with a regular routine that relaxes both body and mind. Identify soothing rituals that make you feel calm and lessen your pain. If you stick to this routine, your body will start to associate these rituals with bedtime, which can lead to better, easier, more restful sleep.
If you have a doctor you trust, they can be a great first line of defense for anything health-related, including sleep. Your doctor can discuss your options for improving your poor sleep and sleep-related pain.
They can advise you on whether sleep testing might be beneficial, review your current medications and treatment plan, and provide guidance on the next steps to take in your quest for a good night’s sleep.
If your pain worsens after sleeping on a new mattress, your doctor can help you troubleshoot so you can exchange it for a mattress better suited to your needs. Your new mattress should not make your pain worse. If that happens to you, reach out to your doctor for advice as soon as possible.
You may not find the right mattress on the first try, and that’s OK. Be open to letting go of a new mattress that just isn’t working for you, even if it seemed like the perfect solution to your pain and sleep issues when you bought it.
As you start exploring your options, pay attention to how you feel after you’ve slept on a bed other than your own, such as at a hotel or at someone’s home. If your pain improves, jot down the name of the mattress company, and, if possible, the model.
That’ll help you pinpoint the kind of mattress you need to get a good night’s rest and hopefully lower your pain.
The best type of mattress for body pain depends on factors such as your sleeping position, body weight, and preference.
The best choice for pain relief is a medium to medium-firm latex, hybrid, or memory foam mattress. Ideally, it would be comfortable, offer support, and encourage spinal alignment.
Contrary to popular belief, a firm mattress is not the best choice for most people. However, there are exceptions. Firm mattresses can have positive benefits for people with lower back pain who sleep on their backs or stomachs or have larger bodies.
In addition to a good mattress that supports spinal alignment and relieves joint pressure, practicing good sleep hygiene habits can go a long way toward helping you improve your sleep. These habits include sticking to a consistent sleep schedule, developing a relaxing bedtime routine, exercising regularly, limiting caffeine, and keeping electronic devices out of your bed.
Like any strategy for treating chronic pain, there’s no one-size-fits-all solution. It may take a period of experimentation to find the right combination of pain relief and sleep solutions that work for the unique needs of your body. Keep trying until you find what works for you, and be open to changing techniques as your symptoms change.
There’s not much research about how sleeping positions affect pain.
A 2019 review identified only four studies that examined the relationship between sleeping positions and back pain and stiffness. Studies had mixed results. Review authors couldn’t give a firm conclusion.
The simple but complicated answer is that the better sleeping position for chronic pain is the one that helps your chronic pain. For low back pain, many experts recommend sleeping on your side with a pillow or special wedge between your knees.
Prone sleeping positions — aka lying on your stomach — are often associated with increased pain, particularly in the neck and shoulders.
Many factors can cause your pain to be worse when you first wake up. Stiffness and achiness can have a simple cause, like the fact that you haven’t been moving all night. You may also feel sore and stiff after any period of inactivity, like a long car ride or spending hours in front of a computer.
Since you don’t drink fluids while asleep, you may wake up dehydrated, which can also lead to stiff, achy joints. Some people find it helpful to drink a glass of water before they get out of bed. Before you go to bed, place a glass of water on your nightstand and get into the habit of drinking it as soon as you wake up.
Many people experience increased morning stiffness and achiness as they get older. Certain conditions, like arthritis, are associated with worsened stiffness and pain first thing in the morning.
No matter the cause, getting moving and doing some light stretching can often help ease morning stiffness and aches.
Jenny Lelwica Buttaccio, OTR/L, is a Chicago-based freelance writer, occupational therapist, health coach in training, and certified Pilates instructor whose life was transformed by Lyme disease and chronic fatigue syndrome. She writes on topics including health, wellness, chronic illness, fitness, and beauty. Jenny openly shares her personal healing journey at The Lyme Road.