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Mattresses for back sleepers
Most back sleepers do best on a medium to medium-firm mattress, 5 to 8 on our 1 to 10 scale, which stops the hips sinking and supports the curve of the lower back. Each mattress page shows where it sits on that scale.
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What's the best mattress for back sleepers?
The best mattress for back sleepers is usually medium to medium-firm, 5 to 8 on our 1 to 10 scale: firm enough to stop the hips sinking, with enough give to fill the curve of the lower back.
Your build decides where in that range to look. Lighter back sleepers often find medium (5 to 6) comfortable, while heavier back sleepers usually need medium-firm (7 to 8) or more.
| Firmness | On your back | Usually suits |
|---|---|---|
| Medium-soft (3 to 4) | Hips sink lower than the shoulders | Few back sleepers |
| Medium (5 to 6) | Hips settle slightly, lower back supported | Lighter and average back sleepers |
| Medium-firm (7 to 8) | Hips held level with a little give | Average and heavier back sleepers |
| Firm (9 to 10) | Little give; can leave a gap under the lower back | Heavier back sleepers who like a solid feel |
Why do back sleepers need support under the hips?
Back sleepers need support under the hips because, lying face up, the hips press hardest into the mattress; if they sink, the lower back loses its natural curve and the spine sags like a hammock.
Your spine isn't straight from front to back. It curves in at the neck and the lower back, so when you lie down the small of your back sits slightly off the mattress. A medium to medium-firm surface gives enough under the shoulders and hips to fill that gap. Too firm, and the gap stays; too soft, and the hips drop below the shoulders.
A rough check: lie on your back and slide a flat hand under the small of your back. Plenty of room suggests the mattress is too firm for you; if you can't get your hand in at all, you may be sinking too far.
Which type of mattress is best for back sleepers?
Pocket sprung and hybrid mattresses suit most back sleepers, because the springs give even support from shoulders to heels; memory foam suits back sleepers who like to feel the mattress mould to them.
- Pocket sprung: each spring compresses on its own, so the springs under your hips work harder than those under your legs and the surface follows your shape. Air moves through, too.
- Hybrid: pocket springs underneath with a foam comfort layer on top, for a softer surface over the same even support.
- Memory foam: softens with body heat and moulds into the curve of your lower back. It can feel warmer and takes more effort to turn over on, so it suits people who stay on their back for most of the night.
Is a firm mattress good for back sleepers?
A firm mattress suits some back sleepers, mainly heavier ones, but firmer isn't automatically better: medium to medium-firm (5 to 8) suits most people who sleep on their back.
There's research on firmness too, though it's about back pain rather than sleep position: the 2003 Lancet trial by Kovacs and colleagues found medium-firm mattresses beat firm ones for people with chronic lower back pain. That isn't a promise that any mattress will fix a bad back, and if you have ongoing pain, see a GP or physiotherapist. Our guide to mattresses for back pain has more, and our medium firm mattresses are a sensible place to start.
Which pillow suits a back sleeper?
A back sleeper needs a medium-height pillow: lower than a side sleeper's, so your head isn't pushed forward, but high enough to support the curve of your neck.
Too high, and your chin tips towards your chest; too flat, and your head tilts back. A pillow that has flattened with age won't hold your neck either, and many people replace theirs every couple of years. Some back sleepers also like a thin pillow under the knees, which lets the lower back settle a little closer to the mattress. Our pillows are the place to look.
Torn between medium and medium-firm? We're family-run and answer questions ourselves, so send us a message about how you sleep and we'll give you our view.
Mattresses for back sleepers: your questions answered
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Is memory foam good for back sleepers?
Memory foam suits back sleepers who like a close, moulding feel, because it shapes itself to you as it warms and settles into the small of your back. Choose a medium to medium-firm memory foam mattress (5 to 8 on our scale) so the hips don't sink too far. If you run warm, a hybrid or pocket sprung mattress lets more air move.
Is a hybrid good for back sleepers?
A hybrid is a good fit for many back sleepers: pocket springs underneath keep the hips level, while the foam comfort layer on top gives under the shoulders and fills the small of the back. Look for medium to medium-firm, 5 to 8 on our scale, and go towards the firmer end if you're heavier.
Why does my lower back ache when I sleep on my back?
A lower back that aches after a night on your back can be a sign the mattress isn't supporting you well: if it's too soft or sagging, your hips sink, and if it's too firm, the curve of your lower back has nothing underneath it. Check the mattress for dips. An ache that lasts or keeps returning is one for a GP or physiotherapist; a mattress can't treat back pain.
Can back sleepers use a soft mattress?
A soft mattress usually lets a back sleeper's hips sink too far, so the lower back loses support. Soft and medium-soft mattresses (1 to 4 on our scale) suit side sleepers better. A lighter back sleeper who wants a softer feel is usually better on medium (5 to 6), or on a medium-firm mattress with a topper.
What's the best mattress for a heavier back sleeper?
Heavier back sleepers usually need medium-firm (7 to 8) or firm (9 to 10), because more weight presses the hips further into the mattress. Depth, a strong spring unit and firm edges matter too, so a deeper pocket sprung or hybrid mattress is usually a better fit than a soft all-foam one.
What if I sleep on my back and my side?
If you sleep on your back and your side, medium (5 to 6 on our scale) usually suits you best, because it's where the two ranges overlap: soft enough for your shoulder on your side, supportive enough for your hips on your back. A springier pocket sprung or hybrid mattress is easier to turn over on than deep memory foam.
Will a mattress topper help a back sleeper?
A mattress topper can make a firm mattress feel softer under the shoulders and lower back, which some back sleepers like, but it can't fix a mattress that has sagged: the dip will still be there underneath. If your mattress is supportive and just feels hard, a topper is worth trying; if it dips, replace it.
How do I know if my mattress is too soft for back sleeping?
A mattress is probably too soft for back sleeping if your hips feel lower than your shoulders, you can feel yourself sinking into the middle, or you wake stiff. Check whether the softness is really a sag. A dip that wasn't there when the mattress was new means it has lost support and needs replacing.
Not sure which mattress?
Tell us about your bed and how you sleep, and we'll suggest a few that fit.