Memory Foam Mattress Causing Back Pain? Here’s What You Can Do

Waking up with an “Ouch!” isn’t the perfect morning we usually envision. 

But the reality often hits us hard (and I mean, it hits us with back pain).

So, what should you do when your memory foam mattress is causing back pain? And how do you know for sure your bed is the enemy? That’s what we are going to learn today. Let’s dive right in!

Key Takeaways:

• Back pain can be caused by many factors, such as poor posture, unhealthy strains, and conditions such as osteoporosis.
• The best way to determine if your mattress is causing back pain is if you notice that your pain peaks in the morning and dissipates throughout the day, and if you find it impossible to find a comfortable position at night.
• An old or worn-out memory foam mattress may be causing back pain, meaning it may be time to change it out for a new one that’s more durable and better quality. Some of our mattress recommendations are the Puffy mattress for enhanced spinal support or the hybrid Saavta Classic mattress for innerspring comfort.

Possible Solutions

Here’s the deal:

Even if your memory foam mattress gives you pain (literal and headaches about what to do with it), it’s not the end of the world.

There are many things you can try to start feeling and sleeping better. Here are the ones I believe would be the most effective:

• Make your mattress firmer. If you sleep on an overly plush mattress, you can try to make it firmer and see how your back reacts. For example, add a firm topper. You can get high-density memory foam or a latex one to adjust the feel of your mattress. You can also put a piece of plywood underneath your mattresses to give it firmer support. If your mattress is flippable, you can try that too. Chances are, the other side is firmer as it didn’t experience as much compression. And since memory foam is sensitive to temperature, you can use your thermostat on a cooler setting to make the mattress slightly firmer. 
• Make your mattress softer. Again, a topper is probably the easiest solution in this case. You can add plush foam, soft latex, down, wool, and so on (the options are almost endless). Cranking your thermostat up might help too, as foam becomes softer in higher temperatures. 
• Change your sleeping position. Often, a mattress might be too firm or soft only when you are in a specific position. For example, if you are a side sleeper and your bed seems too stiff, try to sleep on your back. If you prefer lying on your stomach or back and experience too much sinkage because your mattress is too plush, try to sleep on your side. See how your body reacts and how these little changes make you (and your back) feel in the morning. Perhaps you won’t even have to change your mattress after all. 
• Get a new mattress. The easiest (and probably the wisest) solution is to get a new mattress, especially if yours is too old, saggy, and unsupportive. You can find plenty of great options among the non-memory foam mattresses if you want a different feel or get a new foam model that would be suited for your body type and would meet your comfort requirements. Also, if you are worried about potential off-gassing and want to make sure that your memory foam mattress is safe, look for such certifications and GreenGuard, CertiPur-US, OEKO-TEX Standard, etc. Plus, there are plenty of good memory foam mattresses without fiberglass.
• Get a new mattress base. If the distance between the slats is more than 3 inches, chances are your base simply doesn’t work for your mattress and makes it lose its supportive properties. You can try putting the mattress on the floor for a few nights and see how your back feels. In most cases, this will give you more support. And you will know that the fault was in the mattress base.
• Give it some time. If your memory foam mattress is brand new, it probably requires a break-in period. You can speed the process up a little by rolling or walking on your mattress for a few minutes every day (8). Cranking the thermostat up might help too. Generally, give it some time before you decide to return your mattress. Perhaps it just needs to “loosen up” a little and adapt to your body.
• Work on your posture. Yes, your mattress might be the one to blame, but poor posture can only contribute to back pain by putting too much tension on certain parts of the spine or causing back strain. By improving your posture, you are very likely to alleviate the pain (9), maybe even before you switch to a different mattress. You can do body stretching, exercise regularly (to strengthen back muscles), wear comfortable shoes, invest in an ergonomic office chair if your work involves a lot of sitting, and so on. What I’m saying is: take care of your back, not only during the night.
• Use extra pillows. If you feel like your mattress can’t guarantee proper support, you might try compensating that with some pillows. I do not guarantee that this method will save the day because it simply might not be enough if your mattress has lost its properties. But! It can be a temporary measure that might help you feel more comfortable (and relieve pain, hopefully) while you are waiting for your new mattress to arrive. So, grab a few extra pillows and place them strategically. If you are a back sleeper, you can add a round pillow (or even a rolled towel) under your knees. If you prefer lying on one side, you can place a pillow between your knees to aid proper hip and spine alignment. And stomach sleepers can place a thin pillow under their abdomen to prevent spine curvature during sleep.

Also Read: 5 Best Mattresses for Back Pain based on consumer ratings, reports and personal experience