Is waking up with back pain just part of your morning routine?
You’re not alone.
Over 16% of Australians struggle with lower back pain.
If it’s not because of an underlying condition, your mattress could be the culprit.
Key Takeaways
- The best mattress for back pain should keep your spine neutral, preventing sagging or strain.
- The firmness of your mattress should match with your usual sleeping position, as a mismatch may trigger further back pain.
- Back sleepers generally need medium-firm support. Side sleepers benefit from softer cushioning, and stomach sleepers need a firmer surface to prevent their lower back from sinking.
- Also some mattress types are better suited for sleepers with back pain. Memory foam, latex, and hybrid mattresses provide a good mix of support and pressure relief to keep the spine aligned.
Whether your back pain comes and goes or lingers throughout the day, it can disrupt sleep and make even simple tasks harder.
The words we live by is that your mattress needs to work for you, not against you.
Not sure what type of mattress is right for you? Keep reading, we’ll break it all down.
Or, if you’d rather skip ahead, go to a section to know the best mattresses for back pain.
Jump to a section:
- Can a Mattress Cause Back Pain?
- Factors to Consider When Buying a Mattress for Back Pain
- What Type of Mattress Is Best for Back Pain?
- Tips for Alleviating Back Pain
Can a Mattress Cause Back Pain?
Short answer? Yes.
Recurring back soreness is an obvious red flag, but what other signs should you watch for?
- Morning back pain that eases as the day goes on
- Tossing and turning all night, struggling to get comfortable
- Waking up multiple times with no clear reason
- A sinking feeling like your mattress is swallowing you whole
- Your mattress is past its prime (usually 7–10 years)
If you are nodding along to most of these, your mattress could be the reason your back is unhappy. A supportive upgrade might be just what you need for better sleep and a healthier spine.
Factors to Consider When Buying a Mattress for Back Pain
A good mattress for back pain keeps your spine in a neutral position—no awkward sagging, no unnatural arching. Just smooth, comfortable alignment that lets you wake up refreshed instead of stiff and sore.
But with so many options, how do you know which one will actually support your back?
Before committing to a mattress investment, consider these factors first:
Sleeping Position
Your sleep position influences more than just comfort—it directly affects how your back feels when you wake up.
While it’s not always the root cause of pain, the wrong mattress paired with your sleeping position can make back pain much worse.
It’s not just your back either. Your neck, shoulders, and hips all rely on proper support while you sleep.
That’s why you’re always trying to find that sweet spot when you lay down on your mattress.
So, what is the best mattress for your sleeping position? Let’s take a look!
| Sleeping Position | Recommended Mattress Type | Firmness Level | Why It Works |
| Back Sleepers | Memory Foam or Hybrid | Medium-Firm | Supports natural spinal curve and relieves pressure points |
| Side Sleepers | Memory Foam or Latex | Medium to Soft | Cushions shoulders and hips while preventing misalignment |
| Stomach Sleepers | Hybrid or Innerspring | Firm | Keeps lower back from sinking too much, reducing strain |
Back Sleepers
If you sleep on your back and struggle with pain, memory foam is a solid choice. This mattress contours to your spine while relieving pressure points. A medium-firm mattress is often the middle ground—it keeps your lower back supported without flattening the natural curve of your spine.
Side Sleepers
Side sleepers need a mattress that cushions their shoulders and hips while still offering enough support. A slightly softer option with responsive foam layers can help by contouring to your joints, reducing pressure points, and preventing misalignment.
If you shift positions through the night, a balanced, medium-feel mattress might be your best bet.
Stomach Sleepers
Sleeping on your stomach? A firmer mattress is a great match. This prevents your lower back from sinking too much, which can strain your spine and lead to discomfort. Too soft, and you’ll wake up feeling stiff and sore.
Your Sleeping Partner
Sharing a bed isn’t always as dreamy as it sounds. Sure, cuddling is great, but waking up stiff and sore? Not so much. If you and your partner have different sleep styles or body weights, your mattress might be working against you rather than with you.
So, how do you find a mattress that works for both of you?
- Look for balanced support. If your mattress sags in the middle, you’ll both end up rolling toward each other—or clinging to the edges. A mattress with strong edge support and even weight distribution keeps both of you comfortable.
- Minimal motion transfer. If every toss and turn feels like a wake-up call, go for a mattress with good motion isolation. Memory foam and hybrid mattresses absorb movement, so one of you can shift without shaking the whole bed.
- Find the right firmness level. Different sleep styles? Different preferences? A medium-feel mattress often hits the sweet spot, offering cushioning for side sleepers and proper alignment for back sleepers.
Sharing a bed doesn’t have to be a nightly struggle—choose a mattress that supports both of you equally.
Body Weight
Your weight affects how a mattress feels.
The right balance of support and comfort depends on how much you sink into the surface. If you are curious to know what level of mattress firmness that suits your body weight, here’s a quick guide:
- Lighter sleepers (under 60kg): Softer mattresses provide better cushioning and pressure relief.
- Average sleepers (60-100kg): Medium to medium-firm mattresses offer a balance of comfort and support.
- Heavier sleepers (100kg+): Firmer mattresses with high-density foam or strong coil systems prevent excessive sinking and support spinal alignment.
The goal? A mattress that cradles your body without compromising support.
Level of Firmness
Now that you’ve identified your weight category, it’s time to get into the nitty gritty technical details of mattresses for your back pain.
A plush, sink-in mattress may sound like a dream, but for back pain? Not so much.
Soft mattresses often lack the support needed to keep your spine aligned, which can lead to more aches and discomfort.
On the other hand, a rock-hard bed isn’t the answer either.
While firmness provides support, too much of it can cause pressure buildup, making sleep just as uncomfortable.
Experts often recommend a medium-firm mattress—especially one with memory foam. It cradles pressure points while keeping the spine in check, striking a balance between comfort and support.
With all the options available in the market, what’s the best?
It all boils down to your preference. If you need a detailed description, Sleep Foundation provides a firmness scale you can use as a guide.
Mattress Material
Does your mattress have squeaky coils? Or does it have sinking spots that pull you in like quicksand?
These are signs that your mattress materials are wearing down and could be the culprit behind your back pain. Choosing the right material can make all the difference in comfort and support.
Let’s break down the most common mattress materials and what they bring to the table.
Foam
Foam mattresses are all about contouring. They adapt to your body, offering pressure relief and support where needed. You can choose from its two options:
- Memory foam is made from polyurethane and softens with pressure and heat, cradling your body and relieving pressure points. It’s great for motion isolation but can trap heat.
- Gel-infused foam is memory foam infused with cooling gel beads or swirls, helping to disperse heat and regulate temperature, making it a better option for hot sleepers.
Both options work well for spinal alignment and pressure relief, making them a solid choice for back pain sufferers.
Pocket spring
Unlike traditional coil mattresses, pocket spring mattresses use individually wrapped steel coils that move independently for targeted support and pressure relief.
What does this mean for you? Better spinal alignment, reduced motion transfer, and a more responsive feel. If your partner tosses and turns, you’re less likely to feel it on your side of the bed.
Thanks to modern design, pocket spring mattresses now feature zoning systems that offer tailored support:
- 3-Zone: Reinforces the centre for better spinal alignment.
- 5-Zone: Extra support for the hips and shoulders.
- 7-Zone: Precision contouring for different body areas.
While pocket springs provide sturdy support, they don’t contour as closely as foam—something to keep in mind if you’re a side sleeper.
Latex
Latex, made from natural rubber tree sap, is a durable and responsive material with a slightly bouncy feel. Its open-cell structure allows for natural breathability, making it a cooling option for hot sleepers.
Unlike memory foam, latex provides pressure relief without that deep, sinking sensation. It’s also hypoallergenic and resistant to dust mites and mould, making it a great choice for allergy sufferers.
There are two main types: Dunlop latex, which is denser and offers firmer support, and Talalay latex, which has a softer, more breathable feel.
While latex mattresses tend to be pricier than foam, their longevity and balanced comfort make them a worthwhile investment.
Hybrid
Hybrid mattresses combine a coil support core with foam or latex comfort layers, offering a balance of contouring and responsiveness. They provide more adaptability than traditional spring mattresses while avoiding the ‘stuck’ sensation of all-foam beds.
Most hybrids feature pocket springs for targeted support. These are topped with memory foam, gel-infused foam, or latex for added cushioning.
With a range of firmness levels available, there’s a hybrid to suit nearly every sleeper. If you’re after that sweet spot between plush comfort and sturdy support, a hybrid mattress could be the perfect fit.
Trials and Warranties
Not feeling the love from your new mattress? A 100-night trial period lets you test if it truly supports your back. Most brands offer 100 to 150 nights, so you have time to decide. If it’s not working for you, returns are usually an option.
Warranties matter too. In Australia, mattresses must have at least a five-year warranty, but some stretch up to 25 years. A solid warranty protects you from defects that could affect comfort and durability.
Before you buy, read the fine print. Not all warranties cover sagging or wear and tear, so knowing the details can save you headaches later.
What Type of Mattress Is Best for Back Pain?
Now that you’ve identified what type of sleeper you are, it’s time to make that new purchase.
Let’s break down different mattress types—the good, the bad, and how they affect your spine.
| Mattress Type | Best For | Not Ideal For |
| Innerspring | Back & stomach sleepers, firmer feel lovers | Side sleepers, pressure relief seekers |
| Latex | Back & side sleepers, durability-focused buyers | Budget shoppers, plush feel lovers |
| Memory Foam | Side & back sleepers, pressure relief seekers | Stomach sleepers, hot sleepers |
| Hybrid | Back & side sleepers, hot sleepers | Ultra-soft or ultra-firm mattress lovers |
| Cooling | Hot sleepers, temp-neutral comfort seekers | Extra-firm lovers, targeted lumbar support |
1. Innerspring Mattress
✅ Best for: Back sleepers, stomach sleepers, those who prefer a firmer feel
❌ Not ideal for: Side sleepers, those needing deep pressure relief
The innerspring mattress has been around since the early 1900s. Built with metal coils sandwiched between foam layers, it’s a bouncy, breathable, and budget-friendly option.
Thanks to its sturdy design, it even provides edge support, so you won’t feel like you’re slipping off the bed. That said, when it comes to back pain, an innerspring mattress has some drawbacks.
Side sleepers, in particular, might struggle. Without contouring around the shoulders and hips, the spine can fall out of alignment, leading to aches over time. Back sleepers, however, will love its even weight distribution to help keep their spine neutral and reduce strain.
Just keep in mind that coils can wear down over time, leading to sagging and uneven support—two things your back won’t thank you for.
2. Latex Mattress
✅ Best for: Back sleepers, side sleepers, those looking for long-term durability
❌ Not ideal for: Budget shoppers, those who prefer a plush, sinking feel
Latex mattresses offer a winning mix of support, durability, and comfort. Made from natural or synthetic latex, they contour to the body while maintaining a touch of bounce.
They’re built to last, often up to 20 years, making them a solid long-term investment. And for those wondering—yes, latex can absolutely help with back pain.
They do come at a higher price. Medium-firm to firm latex mattresses provide the best balance of comfort and support, with thicker models adding extra stability. Memory foam, however, offers deeper contouring at a lower cost.
If a full mattress feels like a big commitment, a latex mattress topper can add extra support without the hefty price tag.
3. Memory Foam Mattress
✅ Best for: Side sleepers, back sleepers, those needing spinal alignment and pressure relief
❌ Not ideal for: Stomach sleepers, hot sleepers who prefer a naturally cool surface
Memory foam may have started in space, but it has well and truly landed in Aussie bedrooms. Originally developed by NASA in the 1960s to cushion astronauts, it’s now a go-to for comfort, support, and back pain relief.
What sets memory foam mattresses apart is its high-density foam that moulds to your body, distributing weight evenly and easing strain on the spine. This makes it a dream for side sleepers. Back sleepers also benefit from its contouring support, which helps reduce tension in sore spots.
The only downside? Memory foam tends to trap heat, which isn’t ideal for hot sleepers.
Our advice is to invest in designs that combat this with pincore holes and airflow channels for better breathability. Pair it with cooling, moisture-wicking bedding to stay comfortable all night.
4. Hybrid Mattress
✅ Best for: Back sleepers, side sleepers, hot sleepers, those needing a mix of support and pressure relief
❌ Not ideal for: Those who prefer an ultra-soft or ultra-firm feel
A hybrid mattress gives you the best of both worlds—cushioning comfort with sturdy support. It combines memory foam (or latex) with an innerspring coil system, offering pressure relief without that sinking, stuck feeling.
Now, the big question: Are hybrid mattresses best for back pain? Absolutely!
Many high-quality hybrids use multi-zoned pocket coils that respond to your body’s shape, keeping your spine in alignment. The mix of contouring and support makes them a solid pick for both upper and lower back pain.
Another win? Temperature regulation. The coil system allows air to circulate, preventing heat buildup. Some hybrids with latex layers also naturally boost breathability. If you’re a hot sleeper—especially in the Australian summer—a hybrid mattress could help keep things cool.
5. Cooling Mattress
✅ Best for: Hot sleepers, those who prefer a temperature-neutral sleep surface
❌ Not ideal for: Those preferring an extra-firm feel, sleepers needing highly targeted lumbar support
A cooling mattress is designed to regulate body temperature, but can it help with back pain? The short answer: it depends. While staying cool improves sleep quality, real relief comes from proper support.
Many cooling mattresses, especially memory foam ones, evenly distribute body weight, easing pressure on the spine and joints. Latex options go a step further, supporting the spine’s natural curve for better posture and less strain.
At the same time, pressure-relieving layers help minimise tossing and turning, and breathable materials prevent sweat build-up for all-night comfort.
That said, not all cooling mattresses are created equal. If back pain is a concern, look for memory or latex foam models that offer both cooling and spinal support.
Tips for Alleviating Back Pain
Back pain can make even the simplest tasks feel like a challenge—including getting a good night’s sleep.
The right mattress helps, but a few smart tweaks to your routine can make all the difference. Try these easy, effective ways to keep your spine happy and wake up feeling refreshed:
Pick Supportive Pillows
Your pillow isn’t just for comfort—it’s your spine’s best mate. The wrong height can throw your neck out of alignment, making back pain worse. Aim for an ergonomic pillow that supports your natural posture, and if you sleep on your side, pop one between your knees for extra relief.
Hot sleeper? A cooling pillow can make nights breezy.
Keep Moving
A strong back is a happy back. Low-impact exercises like walking, swimming, and yoga help build muscle support and improve flexibility—both key to keeping back pain at bay. You don’t need to train like an athlete, just keep things moving.
Stretch Before Bed
A quick, gentle stretch before bed can loosen tight muscles and stop stiffness from settling in overnight. Focus on your back, hips, and legs to keep everything aligned and pain-free.
Straighten Up
Slouching isn’t doing you any favours. Whether you’re sitting or standing, keep your spine in check. Sit with your feet flat on the floor, support your lower back, and avoid hunching over your desk (or phone).
Rethink Your Sleep Position
Stomach sleeping might feel comfy, but it puts pressure on your spine. Side or back sleeping is your best bet for proper support. If switching positions feels weird, try a pillow under your hips or lower back for a little extra help.
Is your mattress causing you back pain? If so, it might be time for a replacement. Check out our range of mattresses!