Choosing a Mattress for Scoliosis: How Your Sleeping Environment Impacts Your Spine
Did you know that you’ll spend approximately one-third of your life sleeping? That’s around 26 years in your bed! And how you sleep (or attempt to do so) can have a significant impact on your scoliosis symptoms.
One of the questions I get a lot is about whether your mattress can exacerbate your scoliosis pain. And the answer is yes! Your sleeping position can definitely affect how much chronic pain you experience.
So let’s look at how you can potentially reduce your scoliosis symptoms by modifying your sleeping habits. I’ll explain how different sleeping positions can impact your spine and go over some questions you can ask yourself to determine whether your mattress is the problem. I’ve also got some tips on choosing the best mattress for scoliosis.
Evaluating Your Current Mattress
Are you ready to find out whether your current mattress is helping or harming your spinal curve? Here are six questions to ask yourself:
How old is your mattress? Most mattresses have a lifespan of 7-10 years. If yours is older than that, it’s probably time to replace it.
Is your mattress sagging? If you notice indentations in your mattress when you get up in the morning, it means your mattress probably isn’t providing enough support for your back.
How do you feel when you wake up? If you feel refreshed in the morning, your mattress is probably helping you. If not (or if you toss and turn most nights), your mattress is probably contributing to your back pain.
Have your allergies worsened? Over time, mattresses collect dust and other tiny debris that many people are allergic to. If you feel like your allergy symptoms have gotten worse over time (or you wake up at night sneezing), it might be a sign that your mattress is full of allergens.
Has your body or lifestyle changed? A mattress that worked well for you when you were younger, slimmer, and single might not be ideal later in life when you’re older, heavier, and/or sharing a bed with a partner. Consider size, support, and comfort level.
Is your mattress noisy? If your mattress springs are squeaky or you hear a lot of sounds when you change positions, it’s probably a sign that your mattress is worn out and ready to be replaced.
Use these questions to evaluate your mattress and see whether it’s time to replace it.
Sleep Positions for Scoliosis
Your mattress isn’t the only thing that can affect your level of scoliosis pain. The position you sleep in can also impact how your back feels in the morning:
Stomach: You should avoid sleeping on your stomach if you have scoliosis. This is especially true if you have a lumbar curve because gravity will pull you further into that curvature.
Back: This is usually the best sleep position for people with scoliosis.
Side: If you prefer to sleep on your side, it’s better to sleep on the side of your main concavity. This way, gravity can help pull your concavity downward and encourage your spine to take a more neutral position.
Sleeping on your back or the side of your greatest concavity allows you to do some gentle realignment of your spine while you sleep!
Recommended Mattresses for Scoliosis
A firmer mattress is better for most scoliosis patients. Even if you prefer a softer mattress, you might want to consider trying a firmer one to see if it helps your scoliosis symptoms.
When you “sink in” to a soft mattress, it doesn’t provide much support for your back. So the convex parts of your spine can just keep moving toward the floor, which exacerbates your scoliosis curve.
Conversely, a firm mattress offers extra support for your curve. It stops you from just falling into your curve as much and encourages you to maintain a neutral position (as much as possible). This level of support can reduce back pain.
Most affordable
If you’re looking for a price-conscious mattress that’s good for scoliosis patients, my top choice is the Nectar Premier. This mattress costs between $700 and $1,600, depending on the size you choose.
This mattress is firm and offers good back support, but it also has a memory foam topper that relieves pressure points. It’s designed to be cooling and to minimize motion transfer. I found this mattress to be very comfortable, but my husband didn’t, so it might not be for everyone.
Mid-range
If you have a bigger budget for your mattress, my recommendation is the Sattva RX Mattress (here’s my affiliate link!) This mattress is designed specifically to counteract back and joint conditions (e.g., scoliosis, sciatica, and arthritis) that cause chronic back pain. Depending on the size you choose, this mattress costs between $1,700 and $3,400.
This mattress automatically adjusts to your body’s curves and movement. It’s designed to eliminate pressure points and improve circulation so you wake up feeling refreshed. There’s even a special quilted lumbar support area, cooling gel, and antimicrobial treatment that fights mold, mildew, and bacteria growth.
Most expensive
If you’re ready to make a significant financial investment in your next mattress, I’d recommend Sleep Number. This is the mattress that I have, and I love it. It’s an adjustable mattress that you can set to the precise firmness that works for you (and mine even has a foot warmer). Sleep Number mattresses vary greatly in price: $900 on the low end to more than $10,000 on the high end.
My husband and I went to the Sleep Number store to test the mattress and see how the adjustment process works. We chose a model that allows adjustments on each side. It works well for us because we can both get the type of support that feels best.
Optimize Your Routines to Reduce Your Scoliosis Pain
How you sleep can seriously affect the amount of scoliosis pain you experience on a daily basis. Ideally, it’s best to sleep on your back or on the side of your greatest concavity. Your mattress also plays a big role. If your mattress is old, saggy, noisy, or unsupportive, you might want to invest in one that provides better support for your back.
Sleep isn’t the only daily habit that can impact your scoliosis symptoms. How you manage laundry, cooking, washing dishes, and other routine tasks can affect your pain level.
If you want to learn how to modify your daily habits to improve your posture and alignment to reduce pain, take a look at my Scoliosis Movement Bootcamp! This six-month virtual program walks you through 24 different habits that you can incorporate into your daily life to reduce pain, support your curve, and feel better overall. Join The Scoliosis Movement Bootcamp for less than the cost of an X-ray!
If you want more information on scoliosis and ways to reduce pain and other symptoms, listen to my podcast, Ahead of the Curve. Subscribe to get every episode when it airs!
Resources Mentioned
Nectar Premier Mattress
Saatva RX Mattress
Saatva Mattresses (affiliate link)
Sleep Number
The Scoliosis Movement Bootcamp
