All the literature points to the fact that there is no one “correct” mattress out there. Mattresses come in different sizes, designs, firmness, and fill material. Some claim to be organic, although it seems that they can do this if only one part of the mattress uses organic material. And mattresses are only one part of the equation for sleep: the correct pillow is very important. See my blog October 2022 by clicking HERE.
Some key points we found in our reading:
· Detailed independent analysis may be a helpful starting point. (1)
· A deep dive into mattress testing published by an Italian academic study suggests some benefit to a medium firm mattress for people with low back pain. (2)
· What firmness, fill type or design is right for you is personal. Some people will consider a “firm” mattress too firm, some consider them not firm enough.
· You should lie on a new mattress for at least 20 mins before deciding to buy. Change position. Feel for pain points, numbness, tingling, any kind of discomfort. Your spine should be supported so it is in neutral alignment. That means that when you’re on your back there should be a small curve in your low back which is fully supported by the mattress. When on your side your spine should be straight and feel completely supported.
· Although it’s always better to shop in person, you may prefer to buy online: check the reviews, ask friends/family about their mattresses.
· As with pillows, the mattress shop/website should offer you a good return policy- some allow you to keep the mattress for 100 days. They should collect the returned mattress for free and provide a full refund. (We asked about the wasteful impact of this in one store and were told by an employee that returned mattresses do not go to landfill -they are used in their stores to allow customers to try them out).
· High prices don’t necessarily mean better comfort and durability for you.
· Mattresses should be replaced when they start to cause you discomfort, increased allergy symptoms, or become shapeless. A general estimate (from websites reviewed) is every 6-10 years.
Good resources for further reading/viewing
1. “Consumer Reports” provides a free overview and general buying guide. Must pay to join and see all details, though.
2. National Library of Medicine (Pubmed) meta-analysis of over 30 articles on what type of mattress helps reduce back pain and improve sleep quality
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8655046/
3. New York Times- Wire Cutter review of several mattresses. Contains good general information about mattress buying. Wire Cutter independently reviews products but will receive a commission if products are bought through their links. Seems thorough and helpful, but delivery to Canada doesn’t seem to be an option, so you would have to search for the mattress you like via its own website. Read the “About Us” on the site if you’re not sure.
https://www.nytimes.com/wirecutter/guides/buying-a-mattress/
R. Sian Owen PT
Registered Physiotherapist