Best Mattress Topper for Back Pain

A topper is an extra layer that rests on top of your mattress and is intended to make the surface feel softer or firmer than it normally does. Most toppers are constructed with foam, latex, feathers, and other materials that cushion and contour to the body. Toppers can be particularly useful for people with older, sagging mattresses who experience back pain or pressure buildup while they sleep. These layers can help to evenly distribute weight and remove strain from sensitive areas along the spine like the shoulders, lumbar region, and hips.

Our team’s expertise isn’t limited to just mattresses. We’ve also personally tested more than a dozen toppers. Although toppers sold today vary by thickness, firmness, and material composition, we conduct the same rigorous tests on each one to determine its strengths and weaknesses. To choose the toppers below, we primarily relied on body-mapping sensors that detect pressure points while the body is at rest.

Check out the product profiles below to learn about our top picks. We’ve awarded each mattress an accolade that highlights one of its key strengths. For more information about finding a mattress that can reduce back pain, scroll down to our detailed buyer’s guide. We’ll cover different mattress types, important considerations for sleepers with back pain, average price-points, and what you can expect from a new mattress in terms of shipping options and sleep trials.

How to Choose a Mattress Topper for Back Pain

What to Consider When Purchasing a Mattress Topper for Back Pain

There is a wide variety of different mattress toppers on the market that claim to do a number of different things. Rather than getting caught up in jargon and marketing claims, we encourage shoppers to look at the specific factors that contribute to whether or not a mattress topper will feel comfortable for them. Below, we’ll share some of the most important things to take into consideration as you select a mattress topper.

• Conforming Ability: Most mattress toppers are built to provide some added conforming. A mattress topper that conforms to the sleeper’s shape allows wider, heavier body parts to sink in more, which can help relieve pressure buildup on these areas while supporting the spine’s natural alignment. Thinner and firmer mattress toppers may conform less, while thicker and softer options are likely to conform more.
• Price: Mattress toppers vary in price based on their materials and construction. Low-priced options frequently use materials that may break down more quickly, but they can provide a budget-friendly, short-term fix for an uncomfortable mattress. More expensive models typically use more durable materials that resist sagging and deterioration.
• Sleeping Position: A sleeper’s preferred position influences which body parts put force on the mattress, where pressure may build up, and how well-aligned their spine is. Because sleep position is so impactful, shoppers should take how they prefer to sleep into account when selecting a mattress topper. We’ll discuss sleep position in more detail in the section below.
• Quality Materials: A topper’s materials contribute to its performance and durability. High-end materials may have special characteristics, like temperature regulation or bounce, that could support a more comfortable night’s sleep. Many quality materials also last longer, extending the topper’s usable lifespan. Lower-quality topper components can also be comfortable, though they may not have the same potential benefits as higher-quality options.
• Firmness Level: The firmness of the mattress topper can affect the level of conforming and support that you experience. As mattress toppers are a quick and easy way to adjust the feel of your bed, people who find their existing mattress too soft may like a firmer topper, while those who feel their mattress is too firm may prefer a softer topper. Body weight is also a significant factor when it comes to what firmness feels right. Sleepers who weigh over 230 pounds may sink too deeply into a soft mattress topper and feel the underlying mattress more, so they may prefer a firmer option. Those who weigh under 130 pounds may not put enough pressure on a firm topper to sink in and feel comfortably cradled, so they’d likely want to go for a softer topper.
• Thickness: Mattress toppers usually range from 1 to 4 inches thick. The mattress topper’s thickness impacts how significantly it alters the sleep surface. A thin topper may add a bit of cushioning, while a thicker topper is likely to give more significant contouring and pressure relief.
• Pressure Relief: A mattress topper can help alleviate pressure points by redistributing the sleeper’s weight more evenly over the surface. This can reduce pressure buildup near heavier body parts, like the hips and shoulders. Thicker toppers with more conforming are also likely to have more pressure relief.

How Does Sleeping Position Affect Back Pain?

Back pain can occur as a result of an underlying condition or sleep-related factors. The right mattress topper can help relieve pressure points and support natural spinal alignment, which could also help contribute to reduced back pain. However, each sleep position can affect the spine differently, so those suffering from back pain may want to consider the role of their preferred sleep position.

Side sleepers frequently prefer a slightly softer sleep surface that balances conforming and support. Too firm of a topper may not allow their hips and shoulders to sink in enough, while too soft of a mattress topper may let their hips and shoulders sink in too much. Either of these situations could put a strain on their spines and contribute to back pain. A thicker topper could be ideal for a bed that is too firm, as it can provide ample room for a side sleeper’s hips and shoulders to sink in. A firmer topper that helps prevent sinkage will be better for a bed that is too soft.

Back sleepers usually like a slightly firmer sleep surface that gives them the support they need to maintain their natural spinal alignment, so they may prefer firmer and/or thinner mattress toppers. A topper that is too soft could allow their hips to sink in excessively and make it difficult to keep their spine well-aligned. Too firm of a topper could also be problematic, leaving a gap between the bed and the sleeper’s lumbar region.

Stomach sleepers are often prone to sinking into their beds near their hips and stomachs since most people carry more weight near their midsections. This frequently puts a strain on the sleeper’s spine, which could contribute to back pain. A firmer, thinner mattress topper may be more supportive for stomach sleepers and reduce the likelihood of excessive sinkage.

Combination sleepers can experience the potential benefits and drawbacks of multiple sleep positions. Those who tend to change positions during the night should consider which position they sleep in most often as they select a mattress topper. If they divide their time relatively evenly between positions, a mattress topper with a mid-range thickness may be the best bet for a combination sleeper.

Which Type of Mattress Topper is Best for Back Pain?

Any type of mattress topper may have potential pros and cons. Depending on their personal preferences, back pain sufferers may enjoy different toppers.

As memory foam toppers conform closely to the sleeper’s body, many back pain sufferers find they give a good balance of pressure relief and support. These toppers also usually isolate motion well, so sleepers might not notice when their partner changes position. One potential drawback is that memory foam tends to retain heat, but some models are made with special features for added breathability and cooling. Memory foam is also usually slow to respond to changes in pressure, which can make it harder for sleepers to move around and change position.

Polyfoam toppers conform to the sleeper’s body without the close hug of memory foam. Additionally, this material tends to be more breathable and regain its shape more quickly than memory foam. Polyfoam toppers are also frequently budget-friendly options. While many sleepers find polyfoam mattress toppers comfortable, they’re often less durable than other types of toppers on the market. This is particularly true of toppers that make use of low-density polyfoam.

Latex is prized for its pressure relief, breathability, and durability. Mattress toppers constructed of latex usually cradle the sleeper’s body without much sinkage. Instead, its low point elasticity leads to the compression spreading over a wider area, creating more of a floating sensation. Natural latex also tends to be breathable and highly durable, so it can be a good option for back pain sufferers who sleep hot or want to enjoy their mattress topper for years to come. However, latex mattress toppers are often more expensive than other types of toppers.

Pillow top mattress toppers often use feather and/or fiber fill. These toppers typically provide a plush sleep surface. However, since they do not usually provide much in the way of support or pressure relief, they may not be ideal for back pain sufferers.

Since some individuals are prone to sleeping hot, many mattress toppers have special features designed for cooling. Memory foam can be infused with gel and/or copper to help wick away heat. Many polyfoam toppers use breathable open-cell foam. Memory foam, polyfoam, and latex mattress toppers can also be ventilated using hole punches to allow more air circulation.

Frequently Asked Questions About Mattress Toppers

Which type of mattress topper is best for lower back pain?

Memory foam, polyfoam, and latex toppers tend to be most popular with those who suffer from lower back pain. These types of topper mold to the sleeper’s body, relieving pressure while also supporting spinal alignment. Those with lower back pain should select the firmness and thickness of their topper carefully to ensure it has the right feel for their weight and preferred way of sleeping.

Can mattress toppers help with back pain?

In some circumstances, a mattress topper could help with back pain. A topper won’t make up for a sagging or unsupportive mattress, in which case a new bed may be the better option. That being said, if the firmness of your current mattress isn’t a good match, a mattress topper can adjust the feeling of the bed enough to help relieve back pain.

What’s the difference between a mattress pad and a mattress topper?

Mattress toppers and mattress pads are not the same thing. Mattress pads are thin layers designed to help protect the mattress, though some models provide a little cushioning. Pads can provide some added features like waterproofing or cooling. Mattress toppers are much more substantial. Rather than protecting the mattress, toppers are meant to modify the feel and firmness of the mattress.