How to Choose the Right Pillow and Mattress for Your Body

Why Sleep (and What You Sleep On) Matters

I’ve been getting a lot of questions about how to choose the right mattress and pillow, so I decided to write a blog post that summarizes this information in a clear, easy-to-digest way.

I’ll start by saying that sleep is incredibly important, as this is when our bodies grow and repair. Did you know that we spend about a third of our lives asleep? Since sleep plays such a big role in our overall health, and since we spend such a significant portion of our lives in bed, it makes sense that we should have a mattress and pillow that properly support our bodies to make this process as restful and restorative as possible.

Ideally, adults should aim for 7-9 hours of sleep per night, teenagers for 8-10 hours, and even more if you’re younger, as your body is still growing. Something else you may not know is that poor sleep has been linked to higher levels of low back pain. Pain can also negatively impact your quality of sleep, creating a vicious cycle where poor sleep worsens pain and pain further disrupts sleep over time. This is exactly why making sure you have the right mattress and pillow is so important.

Your Sleeping Position Comes First

Before we talk about mattresses and pillows, let’s talk about sleeping position. Ideally, sleeping on your back is best, as this position allows your spine to remain neutral and under the least amount of stress. Sleeping on your side is fine, but depending on the firmness of your mattress and the width of your shoulders and/or hips, it may result in your lower back being unsupported and falling to one side, placing uneven stress on your spine.

Sleeping on your stomach can be the most aggravating position for spinal, especially neck, discomfort, as it requires you to turn your head to one side, creating a constant twisting force through your spine for hours every night. So ideally, sleeping on your back or your side is your best option.

How to Choose the Right Mattress

So, what’s the best mattress for you? In general, a medium-firm mattress tends to be better, especially if you’re a back sleeper. This type of mattress helps keep your spine supported in a neutral position while you sleep.

That said, some people naturally have a greater lower-back curve. For these back sleepers, a softer mattress may be more appropriate, as it allows them to sink in just enough to maintain a neutral sleeping posture.

If you’re a side sleeper, especially if you have broader shoulders or hips, you’ll likely benefit from a mattress that’s a bit softer. This allows your shoulders and hips to sink in while still providing enough support to keep your spine aligned. “Zoned” mattresses, where the areas under your shoulders and hips are softer and the core area is firmer, can be a particularly excellent option for side sleepers.

When trying out a mattress in the store, it’s a good idea to have someone look at your spinal position while you’re lying down in your usual sleeping posture. You want your spine to be as straight and neutral as possible, not bending or dipping. Also, if your mattress is 8-10 years old, it may be time to consider replacing it. Over time, mattresses break down and lose their supportive properties. Check for visible sagging or indentations where you typically sleep — these are clear signs that your mattress may no longer be doing its job.

Choosing the Right Pillow

What about pillows? Once again, your sleeping position matters. If you’re a back sleeper, research shows that elevating your head by about 15 degrees with a pillow can significantly reduce neck pain. If you’re a side sleeper, having a pillow that keeps your head and trunk in line with the bed surface has also been shown to significantly reduce neck pain.

When it comes to pillow materials, rubber or latex pillows have been shown to be the most effective at reducing waking with neck pain, headaches, and shoulder and arm pain. Feather pillows, on the other hand, are more likely to result in poorer sleep, as the filling tends to shift throughout the night, leading to uneven support.

Why Bedding Materials Matter

Lastly, it’s important to consider the materials your bedding is made from. Certain materials treated with chemicals or flame retardants, such as polyurethane foam, can release volatile organic compounds, which have been linked to respiratory conditions, developmental issues, and even cancer. This is especially concerning because we’re in close contact with these surfaces for hours every night. These emissions may be further increased by body heat, humidity, CO₂ from our breath, and poor room ventilation. For this reason, it’s safest to choose bedding products made from organic, chemical-free materials.

This is especially important for baby cribs, as they have also been shown to emit these compounds, and babies spend significantly more time in their beds compared to adults.

My Recommendation

If you’re looking for a recommendation for a pillow and mattress manufacturer, I highly recommend Obasan, based in Ottawa, Canada. Their products are 100% organic and chemical-free, antimicrobial, dust-mite resistant, and breathable. They also work with you to help find the right product based on your individual needs. You can connect with one of their team members in person or virtually and receive guidance from the start, so you can feel confident you’re choosing the best possible option. Another great feature of their products is that they’re customizable, even after purchase. You can add or remove material from both their pillows and mattresses to fine-tune the firmness over time.

Disclosure Statement:
Obasan has provided our patients with a discount that can be used on their pillow collection. Patients may ask us for the discount code. When the code is used, you receive 20% off, and Obasan provides us with a product credit for each qualifying purchase. Patients are always welcome to purchase products from companies other than Obasan. We recommend Obasan based solely on the quality of their products and our positive experience with them.

Take the Next Step Toward Better Sleep

Investing in the right mattress and pillow is a vital step toward protecting your spinal health and ensuring your body gets the restorative rest it needs. By choosing supportive, organic materials and prioritizing proper alignment, you are setting the foundation for a pain-free life. However, if you are still waking up with stiffness or persistent discomfort, there may be underlying alignment issues that a new pillow alone can’t fix. At Fairway Chiropractic Centre, we are dedicated to helping you achieve optimal wellness through personalized care.

Call Fairway Chiropractic Centre today at 519-748-5535 to schedule your consultation and get your spinal health back on track.

References

1. National Heart, Lung, and Blood Institute (NHLBI). How much sleep is enough? U.S. Department of Health and Human Services. Updated 2022. https://www.nhlbi.nih.gov/health/sleep/how-much-sleep
2. Alsaadi SM, McAuley JH, Hush JM, Lo S, Lin CW, Williams CM, Maher CG. Poor sleep quality is strongly associated with subsequent pain intensity in patients with acute low back pain. Arthritis Rheumatol. 2014. https://pubmed.ncbi.nlm.nih.gov/24782195/
3. Santos M, Gabani FL, de Andrade SM, Bizzozero-Peroni B, Martínez-Vizcaíno V, González AD, Mesas AE. The bidirectional association between chronic musculoskeletal pain and sleep-related problems: a systematic review and meta-analysis. Rheumatology (Oxford). 2023. https://pubmed.ncbi.nlm.nih.gov/37104741/
4. Caggiari G, Talesa GR, Toro G, Jannelli E, Monteleone G, Puddu L. What type of mattress should be chosen to avoid back pain and improve sleep quality? Review of the literature. J Orthop Traumatol. 2021. https://pubmed.ncbi.nlm.nih.gov/34878594/
5. McGill SM. The Back Mechanic. 2015.
6. Yamada S, Hoshi T, Toda M, Tsuge T, Matsudaira K, Oka H. Changes in neck pain and somatic symptoms before and after the adjustment of the pillow height using the Set-up for Spinal Sleep method. J Phys Ther Sci. 2023. https://pubmed.ncbi.nlm.nih.gov/36744195/
7. Gordon SJ, Grimmer-Somers K, Trott PH. Pillow use: the behaviour of cervical pain, sleep quality and pillow comfort in side sleepers. Man Ther. 2009. https://pubmed.ncbi.nlm.nih.gov/19427257/
8. Oz K, Merav B, Sabach S, Dubowski Y. Volatile organic compound emissions from polyurethane mattresses under variable environmental conditions. Environ Sci Technol. 2019. https://pubmed.ncbi.nlm.nih.gov/31290311/

Author

Dr. Adrian Bugiel, B.Sc., D.C.
Chiropractor | Fairway Chiropractic Centre

Dr. Adrian Bugiel is a chiropractor serving patients in Kitchener-Waterloo, providing personalized, evidence-informed care. His approach combines hands-on chiropractic treatment with active home-care strategies to address pain, discomfort, and sleep-related concerns. Dr. Adrian focuses on restoring proper spinal movement and optimizing nervous system function to help patients move and sleep better. He places strong value on education, taking the time to help patients understand the underlying causes of their concerns so they can make informed decisions about their health.