Around 80% of Americans will experience back pain at some point in their lives and the type of mattress you sleep on can either relieve or enhance that pain. Memory foam is a common choice because the material moulds itself to your body during sleep and offers deep relief of pressure points. But is that type of body-hugging support a good thing or a bad thing for back pain?
All of the best mattresses we've tested contain memory foam, whether it's paired with other foam types or combined with springs. The problem with memory foam for back pain can be attributed to choosing a mattress that's not supportive enough for your body type, hard to move around on, or prone to trapping heat.
On the other hand, memory foam is an excellent choice for back pain relief, as long as you know how to choose the right mattress for your needs. If you're waking up sore every morning, it could be time to browse this year's Presidents’ Day mattress sales for a more supportive bed — memory foam or otherwise.
What is a memory foam mattress?
A memory foam mattress is one made entirely from foam, although not all the layers will be memory foam. (Other types of foams are included to provide support and stability.)
Memory foam is a type of polyurethane foam mixed with additives that give it the ability to contour to your body’s shape. The material was originally designed by NASA to cushion astronauts in their flights and later adapted for use in consumer products.
The best memory foam mattresses use different types of foam and comprise several layers to create a mattress that will still offer support whilst alleviating pressure. Memory foam layers are generally found at the top of the mattress so sleepers can feel that unique 'hug.'
Can a memory foam mattress cause back pain?
While the best memory foam mattresses we've tested offer excellent pressure relief for common aches and pains, some all-foam mattresses may cause back pain or trigger an existing injury. That said, this isn't a problem exclusive to memory foam mattresses, as innerspring and hybrid mattresses may lead to or exacerbate back pain, too.
According to experts we've consulted, a good mattress for back pain should have sufficient spinal support and enough give to alleviate pressure buildup. Firmness is subjective, but a medium-firm mattress is usually a safe bet for most people with sore backs. There are memory foam mattresses that fit the bill, such as the Tempur-Pedic Tempur-Adapt Mattress.
A common issue with memory foam mattresses is that they can be hard to move around on if they use slow-moving comfort foams. Trying to change positions to find comfort from pain on a memory foam mattress that tightly hugs your body can be a challenge and make your condition worse.
Dense memory foam is also notorious for trapping heat, causing sleepers to overheat. This might not seem like an issue for people with back pain but being too hot at night can exacerbate pain levels. If you’re too hot, you will be tossing and turning at night to try and cool down. This, in turn, means that you won’t rest in one position long enough for your spine to stay aligned, plus all the jolting from moving around can worsen your pain.
To combat overheating, manufacturers are infusing memory foam with heat-regulating materials – some more successfully than others. Hot sleepers should look at our guide to the best cooling mattresses to ensure they don’t get too warm at night. (A couple of memory foam options have made the cut.)
4 signs your memory foam mattress is causing your back pain
1. You can’t get comfortable in bed
If you find yourself struggling to get comfortable on a memory foam mattress and feel enveloped by the foam, you run the risk of causing or aggravating back pain.
Whilst many of the best mattresses for side sleepers contain memory foam for the deep pressure relief and cushioning they offer at the shoulders and hips, this same sinkage can be uncomfortable for back and stomach sleepers.
Combination sleepers can also struggle, as it’s difficult to change position once the memory foam has adapted to your body. Shifting about continuously because your memory foam bed is too soft for proper spinal alignment will lead to back pain or make an existing injury worse.
2. You wake up with back pain
Going to bed feeling fine and then waking up with back pain that fades through the morning? Chances are your memory foam mattress is the culprit. Back pain caused by your mattress will gradually improve through the day and you won’t experience this pain or soreness at other times. An uncomfortable mattress puts joints under constant stress and stops your body from relaxing overnight, leading to pain when you wake up.
3. You’re too hot in bed
As we already mentioned, memory foam is more likely to trap heat because its density doesn’t allow anywhere for heat to go and it can be a struggle to get air flowing around the mattress.
If you’re constantly hot in bed, you’ll find yourself tossing and turning, and throwing the covers on and off. This can lead to your spine constantly twisting, meaning it never has time to settle into a neutral alignment, almost guaranteeing aches and pains in the morning.
4. Your mattress is lacking in support
All-foam mattresses do tend to be cheaper than their hybrid equivalents and if you didn’t pay a lot for your memory foam mattress, there is the risk that it will be lacking in enough supportive layers.
An all-foam bed that doesn’t have at least a support core made of high-density foam isn’t going to give you adequate lumbar support, causing your spine to again dip out of alignment and upset your back.
3 ways a memory foam mattress can help back pain
1. It has excellent pressure relief
Memory foam mattresses are known for their body contouring pressure relief, which can be a boon for back pain. The cushioning and deep sinkage soothe pressure points, helping to ease away any aches and pains.
This does, of course, rely on your having the right kind of memory foam mattress for your sleeping style. A softer memory foam mattress is ideal for side sleepers, but if you sleep on your back, you’ll need a medium-firm or firm mattress instead.
2. It has minimal motion transfer
If you share your bed with a restless sleeper, their constant tossing and turning may wake you up, which doesn’t allow your body to get enough rest – resulting in worse aches and pains.
But that tossing and turning is also going to jar your spine and could knock it out of alignment. The sinkage of memory foam mattresses and enveloping foams means that these beds offer superb motion isolation, so you’re unlikely to be disturbed by another sleeper at night.
3. It moulds to your body
Memory foam is made from a visco-elastic material that has a unique ability to change shape under heat and pressure. This means that it can mould to the contours of your body and offer targeted support where it’s needed.
Providing a memory foam mattress has adequate core support underneath its comfort layers, this targeted support can help to ease aches and pains. This is particularly a benefit for sleepers who are less inclined to switch positions at night, as the trade-off here is ease of movement.
Can a memory foam mattress cause back pain? The verdict
As with any mattress, the wrong memory foam mattress for your sleeping style and body type can cause back pain if it's too soft, as you'll sink too low and fall out of alignment. Difficulty moving around and discomfort from overheating may also add to your back pain.
However, if you choose the right type of memory foam mattress for your sleeping style and ensure that it provides adequate support around the lumbar region, it could end up being one of the best things you ever do for your sleep.
