Could your bed be making your pain worse? Waking up stiff, sore, or just plain tired doesn’t always mean you overdid it during the day. Sometimes the problem is how you sleep. Your pillow and mattress play a big role in supporting your spine and helping your body recover. The wrong sleep setup can make pain stick around longer and slow your progress.
YOUR MATTRESS
The mattress plays a huge role in how well your body recovers overnight. A mattress that is too soft or too firm can leave your spine misaligned, leading to stiffness, soreness, or even increased sensitivity to pain. Investing in the right mattress can make a noticeable difference in how refreshed you feel each morning and how quickly your body recovers from daily activities or chiropractic care.
Is it time to replace your mattress? The age and quality of your mattress have a major impact on how you feel. A worn-out mattress can certainly contribute to back and neck problems. Most chiropractors agree that traditional mattresses should be replaced every 5-8 years to maintain comfort and spinal alignment.
When it comes to firmness, most chiropractors recommend a medium to firm mattress for balanced support. However, this ultimately comes down to your personal preference. Do choose a firmness that keeps your spine in a neutral position. Have someone snap a picture, then assess how you line up in your habitual sleep position(s). Back and stomach sleepers typically prefer a firmer mattress. Side sleepers typically prefer a softer mattress. Consider a separately adjustable bed if your sleep partner prefers a different mattress firmness. When in doubt, go with the firmer (yet comfortable) option. You can always soften a mattress with a topper, but you can never firm up a soft bed.
When it comes to mattress toppers, it can help dissipate pressure points on your hips and shoulders. Don’t go too thick with a built-in topper because it’s like fusing a cheap mattress onto your good one. You can always add (and replace) an additional aftermarket topper if needed. If you’re considering a coil spring mattress, then choose a mattress topper that you can flip. Built-in pillow toppers usually can’t.
When mattress shopping, wear comfortable clothes and lie down on several beds to see which one feels best. Don’t judge something by the first few seconds of comfort. Lay on it for at least 10-15 minutes. Make sure the vendor offers a trial period of 60-90 days with a reasonable return or exchange policy. Remember that anything new can be uncomfortable at first. Give a new mattress at least a few break-in nights before you abandon it. You spend one-third of your life on a mattress, don’t skimp on that investment. Keep in mind that the most expensive is not always the best.
YOUR PILLOW
The right pillow is just as important as your mattress for supporting healthy sleep. Your pillow should keep your head and neck aligned with your spine, preventing awkward angles that can lead to tension and soreness. Avoid stacking multiple pillows or using overly thick foam, which can tilt your neck unnaturally. Sometimes, a simple, well-chosen pillow can dramatically reduce morning stiffness and improve your overall sleep quality.
Choosing a pillow that matches your preferred sleep position—side, back, or occasionally stomach—ensures your body is supported where it needs it most:
- Side sleepers: Place a pillow between your knees to keep your hips and spine aligned, reducing strain on your lower back.
- Back sleepers: Place a pillow under your knees to maintain the natural curve of the spine.
- Stomach sleepers: A pillow is usually not recommended because it can twist the neck and put pressure on the back. But, some people may find relief with specific adjustments or pillow placement.
YOUR SLEEP HABITS
Good sleep isn’t just about your mattress, pillow, or sleep position. Your habits matter, too. Try these tips to improve rest and support recovery:
- Limit screens before bed: Blue light from phones, tablets, and TVs can keep your brain alert and make it harder to fall asleep.
- Create a cool, dark environment: Aim for a bedroom temperature between 60 - 67°F to help your body relax.
- Keep a consistent schedule: Going to bed and waking up at the same time every day (even on weekends) supports your body’s natural sleep rhythm.
- Watch your evening intake: Avoid caffeine or heavy meals in the hours before bed to prevent disruption to your sleep.
For more tips on creating healthy sleep habits, check out the tips for healthy sleep infographic below.
Ask your chiropractor to review your sleep setup. With the right mattress, pillow, and sleep habits, you can rest better, recover faster, and wake up ready to move pain-free. Schedule a visit to review your sleep setup. Your best night’s rest (and recovery) starts here.
REFERENCES
ChiroUp Team, Sleep Well Toolkit, ChiroUp Website, 11/03/2025
