Why your new mattress may cause back pain & how to fix it

A new mattress may initially feel uncomfortable or even cause back pain. This is normal, especially if you are used to the feel of your old one. In most cases, discomfort or back pain should ease within a few weeks as your body adjusts to your new mattress.

However, if the pain persists, it may be due to other factors, such as an unsupportive mattress, an unsuitable bed base, or an underlying medical condition. Fortunately, there are steps you can take to help make your mattress feel more comfortable and address any issues that may be contributing to the pain.

Signs your new mattress is causing back pain

Diagnosing the exact cause of back pain is often difficult. However, if you suspect your mattress is the issue, there are several signs to look for.

Back pain starts after switching to a new mattress

If you experience back pain from sleeping on a new mattress, which was not an issue previously, your new mattress could be causing the issue.

You wake up feeling sore or stiff

Waking up feeling sore and stiff in your lower back, especially if the pain or stiffness eases after moving around, can indicate that your mattress is causing back pain. 

You sleep better elsewhere

If your back feels better after sleeping in a different bed or even on the couch, your new mattress may be the problem.

Difficulty sleeping

If you struggle to sleep or toss and turn at night, it could be a sign that your new mattress is uncomfortable.

Why a new mattress can cause back pain

Back pain from a new mattress may stem from several factors, such as incorrect support, poor sleeping posture, or simply needing more time for your body to adapt. There may not always be one clear cause, and in some cases, the back pain may be due to a combination of factors.

It takes time to adjust to a new mattress

Just like breaking in a new pair of shoes, adjusting to a new mattress takes time. It may feel uncomfortable at first or even cause back pain. However, with regular use, it should start to feel more comfortable.

Most people adjust to a new mattress within a month, though it may take longer if you are switching between a sprung and foam mattress. You may also find that your new mattress feels firmer than the one you tried in-store. This is perfectly normal, and the mattress will soften with use.

Your new mattress is not supporting you correctly

Sleeping on an unsupportive mattress can cause or worsen back pain. Correct mattress support depends on factors like body weight, build, and sleeping position.

A mattress should conform to the body while keeping the spine aligned and correctly supported. An overly soft mattress can cause the body to sink too deeply, putting the spine in an awkward or unnatural position. In contrast, a mattress that is too firm can prevent the body from sinking into it and can lead to pressure points, numbness, aches, pains, and poor circulation.

A change in your body weight can also affect how your mattress feels, especially if some time has passed between trying the mattress in-store and having it delivered. If you have gained weight in the meantime due to factors like pregnancy, medication, or lifestyle changes, the mattress may feel different from the one in the showroom and might not provide the right level of support.

Sleeping on your new mattress too soon

Some new mattresses are compressed and rolled to fit into conveniently sized packaging for delivery. Once unpacked, these mattresses need time to fully expand before they are suitable for use.

The expansion time can take anywhere between 2 to 72 hours. Sleeping on the new mattress straight away is unlikely to provide adequate support and may contribute to back pain. It may feel firm and uncomfortable, and you may even feel the base underneath, a sensation known as ‘bottoming out’.

Sleeping on a cheap or low-quality mattress

As with most things, you generally get what you pay for, and mattresses are no exception. If you are sleeping on a cheap or low-quality mattress, it is unlikely to provide the comfort or support you need. These mattresses are typically constructed with thinner comfort layers that may not provide enough cushioning. They also tend to compress easily and fail to distribute weight evenly, which can result in discomfort and pressure points.

The mattress specification has changed

In rare cases, the mattress you tested in-store may be slightly different from the one delivered, which could result in discomfort or back pain. Manufacturers occasionally change mattress specifications, which can affect how the mattress feels. The mattress you tested in-store may be an older model, while the one you received could be a newer version with different specifications.

An unsupportive or unsuitable bed base

The mattress and bed base should work together and ideally be purchased at the same time. If you place your new mattress on an old bed base, it could be the base causing back pain, not the mattress.

If the bed base is uneven, the mattress will conform to its shape, dipping in the same areas. It will put the body in an unnatural position and may cause back pain. If you are placing a mattress on a divan or box spring, check the bed base is level and that the surface is free from dips or hollows. Similarly, if placing a new mattress on a slatted bed frame, check the slats are evenly spaced and that the gaps between them do not exceed the manufacturer’s recommendations (typically no more than 2 to 3 inches apart). Otherwise, the mattress will sag between the gaps and not support you correctly.

The type of bed base you use can also affect how your mattress feels and performs. For example, traditional sprung mattresses typically perform well on sprung bases. In contrast, foam mattresses work better with slats or solid (platform top) bed bases. A sprung base may make the bed feel too soft and cause you to sink into it too deeply.

If you bought a new mattress in-store, it may feel quite different from the one you tried in the showroom, particularly if you use a different bed base. Always check with the retailer or manufacturer that the mattress is compatible with the bed base, especially if buying both separately. Otherwise, you may end up with a perfectly good mattress that you are using with an unsupportive bed base.

Sleeping style does not suit your mattress

Sleeping on a new mattress that does not suit your sleeping position can lead to discomfort and back pain.

A new mattress should provide the right level of firmness to support your preferred sleeping position. For example, side sleepers usually require a softer mattress that cushions the shoulders and hips. In contrast, back sleepers generally need a firmer mattress that supports the midsection and helps keep the spine aligned.

Sleeping in certain positions, such as on your stomach, can place extra strain on your neck, hips, and lower back and is generally not recommended. 

Other causes of back pain

Back pain is common, and determining the underlying cause can be challenging. While a new mattress can contribute to back pain, it may not be the primary cause. Back pain may be due to other reasons, such as muscle strains, sciatica, arthritis, poor posture, or, in rare cases, more serious conditions, such as a fracture, infection, or tumour.

What to do if your new mattress is causing back pain

While it is often best to persevere with a new mattress, there are steps you can take if your back pain does not improve.

Contact the seller

If you are unhappy with your new mattress, contact the store where you purchased it. A good retailer should understand your concerns and offer solutions. They may provide practical advice to help you adjust to your mattress more quickly or even allow you to exchange it.

Use a mattress topper

If your mattress feels too firm or soft, a mattress topper can help make it more comfortable. Mattress toppers come in various thicknesses and firmness levels and are made from materials like memory foam, latex, and wool.

Try different pillows

A pillow that is the right height keeps your neck and spine aligned during sleep and helps your muscles relax. The ideal pillow height varies for each person, depending on body size, pillow shape, how soft or firm the pillow is, and preferred sleeping position. Experimenting with different pillows and gradually changing the pillow height over time may improve your sleep posture and help alleviate back pain.

Placing an extra pillow between your knees while sleeping on your side helps keep your spine aligned and relieves pressure on your lower back. If you prefer to sleep on your back, placing a pillow under your knees can help relax your back muscles and keep your spine in a neutral position. Alternatively, if you sleep on your stomach, place a pillow under your hips for extra support.

Replace your bed base

Replacing your bed base can make your bed more comfortable and help distribute your weight more evenly. If your mattress feels too soft, placing it on slats or a solid base may make it slightly firmer. On the other hand, if your mattress feels too firm, using a sprung base can make it feel softer.

When changing your bed base, check with the retailer or manufacturer that it is compatible with your mattress and can support it properly.

Flip or rotate your mattress

It is normal for new mattresses to develop impressions or indentations in areas that bear the most pressure, like the shoulders and hips, during the first few weeks of use. An uneven sleeping surface can cause back pain and poor quality sleep. Turning your mattress regularly, especially during the first weeks of use, helps even out the wear and provides a more consistent sleeping surface.

Replace your mattress

Replacing a new mattress is often a last resort, especially after investing time and money into choosing it. However, it may be necessary if you are experiencing discomfort or back pain.

Some new mattresses come with sleep trials, allowing you to return the mattress to the manufacturer within a specific period if unsatisfied. However, it is important to check the terms and conditions beforehand, as there may be additional costs, such as collection or cancellation fees.

Final thoughts

It is normal to experience back pain when sleeping on a new mattress. While this can be frustrating, give it time – your body may need a few weeks to adjust, and your mattress should start to perform as expected. If your back pain does not ease after a few weeks of sleeping on your new mattress or worsens, speak to a medical professional, as it could be due to other causes.