The right mattress comfort and support can help you rest more comfortably when back pain makes it difficult to sleep. Some Sleep Number® beds let you adjust firmness and comfort on each side, while other models provide a consistent feel without a Sleep Number® setting. Start with the tips below that apply to your bed and sleeping position.
Use the guidance below to find the tips that apply to your mattress and usual sleeping position.
Quick answer: If your bed has a Sleep Number® setting, try small firmness adjustments and allow time to notice how each change feels. If your mattress does not have a Sleep Number® setting, focus on pillow placement, sleep position and added support that help keep your neck, spine and hips aligned.
If your bed has a Sleep Number® setting, adjust it gradually
If your bed has a Sleep Number® setting, use the Sleep Number app or your remote to find your Sleep Number setting. If you have slept on the bed for a while, try changing the setting by 5 or 10 points, then notice how the adjustment feels in your usual sleeping position. If your mattress does not have a Sleep Number setting, skip to the pillow placement and sleep position tips below.
For upper back pain
- Back sleepers: Try increasing your Sleep Number® setting by 5 or 10
- Side sleepers: Try increasing your Sleep Number® setting by 5 or 10
- Stomach sleepers: Try decreasing your Sleep Number® setting by 5 or 10
For lower back pain
- Back sleepers: Try decreasing your Sleep Number® setting by 5 or 10
- Side sleepers: Try decreasing your Sleep Number® setting by 5 or 10
- Stomach sleepers: Try increasing your Sleep Number® setting by 5 or 10
Check your pillow placement
Place your pillow under your neck with the base touching your shoulders. Avoid positioning it too high under your head, which can strain your neck and back. Supporting the natural alignment of your neck and spine may also help align your lower back and hips.
The information in Tips for Relieving Neck and Shoulder Pain may also be helpful to you.
Try a different sleeping position
Some sleeping positions are better than others for relieving back pain.
Side sleeping may feel more comfortable for some people.
- For the best back support, experts recommend sleeping on your side with your knees drawn up slightly toward your chest (“fetal position”).
- Try placing a pillow between your knees to help keep your spine properly aligned and to reduce stress on your hips and lower back.
Back sleepers may need extra support
- To ensure the best alignment while sleeping on your back, make sure your pillow is supporting the curve of your neck to reduce stress on your lower back. You may need a firmer or contoured pillow.
Stomach sleeping
- Sleeping on your stomach may be the least comfortable when trying to avoid back pain. Though it may help reduce snoring, this position can strain your back and neck and cause restlessness. If you can’t sleep any other way, try placing a soft pillow under your stomach.
When to Contact Us
If discomfort continues or back pain is severe, new or getting worse, contact a health care professional. For help using your Sleep Number® bed or understanding which comfort features your model includes, contact us. We’re here to help you get comfortable and sleep well.
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Frequently Asked Questions
Can I adjust my Sleep Number setting for back pain?
If your bed has a Sleep Number setting, try small adjustments based on your sleeping position and how your body feels. Not all Sleep Number mattresses include an adjustable setting.
What if my Sleep Number mattress does not have a Sleep Number setting?
Focus on pillow placement, sleep position and added support that help keep your neck, spine and hips aligned.
How quickly should I change my mattress firmness?
If your bed has an adjustable setting, change it gradually rather than making a large adjustment at once. Give yourself time to notice how each change feels.