Nearly four out of every five adults will experience back pain at some point. But thankfully, there are many ways to prevent and alleviate back discomfort, starting with how you sleep.
Focus on the lumbar region
The human spine naturally curves in an S shape, the better to support your body’s weight. The lower part of the S—also known as the lumbar spine—supports your entire torso, which makes it subject to a lot of strain. That’s why you need to treat it with care, especially if you’re prone to back discomfort.
The key to pain-free sleep is a mattress that maintains your spine in its natural alignment. If a mattress is too soft, for example, the weight of your midsection will cause your hips to sink into the surface, pulling your spine down and potentially stressing your lower back. A too-firm mattress, on the other hand, will flatten out your spine’s natural curves.
The ideal mattress is one that’s firm enough to support you under your hips, where most people are heaviest, but also cushioned enough to conform to your curves. That’s why the Saatva Classic has an extra layer of body-hugging memory foam in the center third, plus active wire support that reinforces the springs in the lumbar area.
Opt for medium firmness
For years, the conventional wisdom around back pain was that the firmer the mattress, the better. Turns out that’s not the case for most people. According to Harvard Health Publishing, a survey of 268 people with lower back pain found those who slept on very firm mattresses had the worst sleep quality, while there was no difference between those who slept on medium-firm or firm beds.
Experts agree that the healthiest way to sleep is on your back, which helps evenly distribute body weight on the mattress. If you can’t sleep on your back, the second-best sleep position is on your side. Stomach sleeping is the worst for back pain; if that’s your preferred position, a firm mattress is best—although better still would be to try to get used to a different position.
Learn More About Saatva’s Innerspring with Lumbar Support
Saatva Classic Innerspring
Our flagship luxury mattress is expertly engineered with coil-on-coil construction for durability, a layer of memory foam for enhanced back support, and a cushiony Euro pillow top for extra comfort.
Use pillows strategically
The right mattress is only part of the lumbar support equation; the choice of pillow can affect how your back feels as well. As with mattresses, the best pillow for your lower back depends on your sleep position.
If you’re a back sleeper, use a standard size pillow under your head and try placing a pillow under your knees to take pressure off your spine. If you’re a side sleeper, opt for a thicker pillow to maintain your head and neck in a neutral position and a pillow between your knees to keep your hips level. Stomach sleepers do best with a thin pillow (or even none) under their head and a flat pillow under their belly and hips to take some pressure off the lower back.