For many people, sleeping on their stomach is considered the best sleeping position, despite the fact that it can also be the most harmful. For this guide we’re not going to debate the pros and cons of stomach sleeping (we’ll save that for another time), but instead we’ll focus on helping to ensure you get the very best sleep possible on your stomach. So without any further adieu let’s dive into the best mattresses for stomach sleepers! Want to see the full list of recommendations for stomach sleepers? Click here to jump down to the summary. Stomach sleepers go to bed night after night in one of the worst sleeping positions for your body. That being said, the proper mattress and pillow can help to overcome the negative effects of stomach sleeping. Proper support for your back, a medium to slight firmer feel, and choosing the right pillow are essential to getting a good night’s rest on your belly. A mattress with these traits will provide your body with the support it needs to sleep through the night and wake feeling refreshed and pain free.
When sleeping on your stomach, getting the proper support helps to promote a restful night’s sleep and is critical due to the amount of pressure that is localized at your body’s midsection. Be sure to consider the following key characteristics when shopping for your new mattress. For stomach sleepers, support may be the number one concern. Whether you realize it or not, your mid-section carries an intense amount of pressure and weight throughout the day. When you sleep on your stomach, that pressure continues to build up in your torso and that pressure can not only lead to a restless night’s sleep, but also prolonged back pain. In order to prevent that discomfort, look for a mattress that has great support. Foam mattresses are well known for their consistent support through layers of responsive and pressure relieving foam that conform to the natural curves of your body. Spring or hybrid mattresses can also a good fit provided they have adequate support, contouring hug, and an appropriate level of firmness (see below).
Stomach sleepers keep a very flat profile which results in fewer gaps between your body and the mattress. The best mattress for stomach sleepers should be on the medium to slightly firmer side, around a 4-7 on the firmness scale (where 10 is the most firm). A medium to slightly firm mattress keeps your back from arching and causing stiffness. By comparison, a mattress that is too soft will cause your pelvis to sink down, resulting in the misalignment of your spine. This may cause you to wake with lower back pain or pain elsewhere. This pain can be nagging and reoccurring if you don’t have an appropriate firmness level to help keep your body in alignment. In the population of stomach sleepers, there are many that prefer soft mattresses. If you find yourself in this category, look for a mattress that has either 1) highly advanced foam or other materials that provide both softness and support (some advanced foams do this) or 2) a mattress that has a thin, but soft foam or pillow-top type layer (mattresses with traditional padded covers can provide this, while still offering the support needed).
The right level of firmness is perhaps the most critical factor for stomach sleepers. With the right firmness level you’ll eliminate and prevent many back issues. However, even a firmness level that is just slightly wrong can cause significant pains. I’m a stomach sleeper and my body tends to prefer a firmness of 4-6 out of 10. I’ve tested numerous mattresses that are slightly softer (3-3.5 out of 10) and slightly firmer (7 out of 10). In both of these scenarios I awake with back pain. It’s common for shoppers to put a lot of effort into selecting the right mattress, so why not put the same about of attention into choosing the right pillow? While there are many different styles and densities of pillows, stomach sleepers do best with flatter pillows. Unlike back and side sleepers, which need more and a different type of support, stomach sleepers require pillows that help keep the body as flat as possible. Because your body lays so flat against the mattress, it’s important to use a pillow that continues that position from your head to your feet.
An overstuffed pillow can elevate the head too much and cause pressure points or spinal misalignment in your neck. As a stomach sleeper myself I know the importance of a proper pillow. Pillows for me tend to be very good or very bad (not much middle ground). The vast majority of the time the attribute that makes them a bad pillow for a stomach sleeper is simply the height. Other important pillow factors for stomach sleepers include: moldability, huggability, and cooling. If you’re on the hunt for a new pillow I would highly recommend the Nest Easy Breather pillow. It is leaps and bounds better than any other pillow I have tested to date in terms of meeting the needs of stomach sleepers. It’s a type of shredded foam pillow (noodled foam) that comes in latex and memory foam version (they feel basically the same). Additionally, it’s fully adjustable, so you can make it the exact height you need. Balanced feel, good bounce / hug, great support. Simple design, but great feel.
Slightly firm feel at a 7 out of 10 firmness.$799 Great support, balanced hug, very good cooling. Best in the medium for stomach sleepers (available in 3 firmness levels). Gel polymer + polyfoam. Instant response, good bounce, great cooling. Pronounced sinkage / hug, great bounce. Nice softness, but backed with excellent zoned support. Good bounce, response, edges, and cooling. Available in two firmnesses (medium and luxury firm).$999 Fully customizable / personalized mattress. Can split for two different feels.$945 Coil-on-coil pillow top design. Excellent bounce, edge support, response, and cooling. Available in soft, medium, and firm.$999Back pain is an all-too-common complaint. In fact, eight out of 10 Americans will have back pain at some point during their lifetime. Back pain is a primary reason why people visit their doctor and miss work. If you’re one of the millions of Americans suffering, you may be wondering, “What is the best mattress for back pain?”
The National Sleep Foundation notes that a good mattress will last about 10 years, so if you’re sleeping on an old, saggy mattress, the answer could be yes. Still, before you run out and buy a new mattress, you should do your homework. Consider not only what brand and type of mattress to buy, but also what really may be at the heart of your pain. If your back pain wakes you up in the middle of the night or is worse when you first rise in the morning, your mattress could be the culprit, or at least contributing to your discomfort. If you can’t recall the last time you replaced your mattress and/or you almost get swallowed up by the growing sinkhole in the middle, it’s probably time to buy a new one. Mattresses also collect dust mites, fungus and other germs that can aggravate allergies and impact your sleep quality. Keep in mind: there is no such thing as a universal best mattress for back pain. The right sleeping surface will vary from person to person. The body also changes over time, so a mattress that once gave you satisfying beauty rest may no longer do so in the long run.
When you do decide to replace your mattress, don’t be afraid to act like Goldilocks. Take your time and test things out. Many stores will let you lie down on their mattresses. Be sure to lie down and relax in your normal sleeping position, and yes, go ahead and bring your own pillow from home. Some stores will even let you trial run a mattress and return it if it doesn’t suit your needs. Back pain can often be caused by keeping our bodies in either a forward bend (flexion) or backward bend (extension) too much. This pain may be reduced or eliminated with exercise that counteracts the forward or back-bend position. If your sleeping posture causes your spine to be positioned in the same direction that leads to discomfort during the day, then the position could inflame your pain and wake you during the night. For example, if pain improves during the day by bending backwards, then sleeping in the fetal position, which bends the spine forward, is probably not a good idea. If bending forward is what relieves your pain, you should avoid sleeping on your stomach, as this position causes the spine to bend backwards a little.
For most people, sleeping on their side with a small pillow or roll underneath their waist will keep the spine straight. This is the best sleeping position, as the support at the waist keeps the spine from sagging down toward the mattress. Sleeping with a small pillow or roll beneath the waist is more beneficial for back pain than sleeping with a pillow between the knees. Contrary to what you may have heard, sleeping on your stomach is not necessarily a bad position. If sitting aggravates your pain, and standing and walking decreases your pain, sleeping on your stomach could be helpful. However, if the opposite is true (pain is better with sitting, but worse when standing and walking), the fetal position may be more helpful. Sleeping on your back with pillows under your head, shoulder and knees is another option you may want to try. Most of us spend nearly one-third of our lives lying in bed, so choosing the right mattress can be critical to managing or preventing back pain.
Getting the z’s your body needs depends on a variety of factors—from room temperature to lifestyle habits to daily stress—but to help ensure adequate rest, your mattress is your foundation. If you’ve ever gone mattress shopping, you already know the brands, types and styles available today border on overwhelming. So how do you pick the best mattress for back pain? Your personal preferences should ultimately guide your decision. There is no single mattress brand, style or type that will work for everyone who has (or doesn’t have) back pain. Any mattress that enables somebody to sleep well, pain-free and without stiffness is the right mattress for that person. That being said, here’s a good rule of thumb: the mattress you choose should support your body in a neutral position (where your spine has a slight curvature, and your buttocks, heels, shoulders and head are in proper alignment). The right amount of back support can also help you avoid muscle soreness in the morning.
While there isn’t much clinical data available on mattresses, researchers in Spain studied individuals with long-term back pain and found that those who slept on a medium-to-firm mattress had less back pain than those who slept on a softer mattress. Therefore, a firmer bed could be a better choice for people with back pain, particularly lower back pain. Again, when you’re sleeping, there are no significant external forces on your spine, so although a firmer mattress can give more support, it isn’t necessary to sleep on one if it just doesn’t feel comfortable for you. Support, conformability and firmness. These three terms can help guide you when it comes to pinpointing the mattress that’s right for you. How well does the mattress keep your body on a flat and level plane instead of allowing part of your body to be lower or higher than the rest of your body? Support could be a key factor in preventing and relieving pain, especially back pain. How well does the mattress conform to the contours of your body?
Good conformability means all of your body is supported equally by your mattress. Gaps in support can cause one part of the body, such as the lower spine, to be placed in a stressed and an unnatural position. Medium-firm mattresses tend to be firm enough to provide support, but soft enough to offer conformability and pressure-point relief. They are often the most effective in preventing/reducing overall pain and discomfort. Firm mattresses have support, but not much conformability. Mattresses that are too firm may cause discomfort as a result of severely felt pressure points. Soft mattresses provide good conformability and pressure-point relief, but may lack enough support, which could trigger back pain. To begin answering this question, let’s briefly review the four popular mattress choices: These remain the most widely used mattresses, and firmer versions can be good for people suffering from back pain. Innerspring mattresses offer support through coil springs. On top of the individually enclosed coils you’ll find a broad range of materials added for comfort, including pillow, latex and memory foam.
Remember, more coils doesn’t necessarily equal more comfort. The good news is there are plenty of innerspring mattress choices on the market, ranging in firmness to fluffiness. The choices can and do accommodate nearly every preference and budget. There isn’t a direct correlation between price and comfort; however, it’s wise to steer clear from the cheapest innerspring mattress, as there may not be enough springs and cushion to provide adequate support. Memory foam mattresses are made of layers of different densities of foam. These mattresses respond to weight and temperature, and mold to the specific shape of your body. When your weight shifts throughout the night, memory foam will mold to the shape of your body, reducing pressure points and easing pain. Memory foam mattresses also help absorb the movement from a tossing-and-turning partner. Because they are temperature sensitive (softening and molding with your body heat), some who have purchased them have complained the mattresses make them feel too hot during the night.
Others have also reported the mattresses emit an unpleasant chemical smell. Made from natural or synthetic rubber, latex mattresses provide very firm, bouncy support that’s uniform throughout the bed. Unlike memory foam, latex pushes back, and therefore, may offer added support. A latex mattress (or latex mattress topper) can be great for soothing back pain, as it delivers a unique combination of comfort and support. Latex, however, may not be the right option for you if you don’t like the feel of snoozing on a pretty firm mattress. High-end air beds (such as Sleep Number beds, not the camping versions you blow up for your out-of-town guests during a Thanksgiving visit) look like an innerspring mattress, but use air-filled chambers rather than coils. They are then covered by a foam layer on top. These types of air beds have been routinely used for patients who have spinal-cord injuries and can’t move for long periods. The firmness on each side of these beds can be adjusted to suit individual tastes.