Someone Said This Mattress Topper Feels Like Sleeping On A Marshmallow

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If you regularly wake up with back pain or are constantly grabbing your neck massager to soothe yourself at your work desk, you may be at your wit's end (or at least close to it!). Back pain can be a serious downer—it makes almost all everyday tasks harder, including how well you snooze without waking up in the middle of the night and how quickly you can nod off. Not surprisingly, chronic low back pain can make both worse, according to a review in The Clinical Journal of Pain. But did you know your mattress may be to blame (more on that later!)? There's a way to fix that, though. Enter: the best mattress toppers for back pain.

You may know of the best mattresses for back pain, but what about mattress toppers? They are an additional layer you can pile on top to make your mattress plushier and comfier, and are especially helpful for those who own extra-firm mattresses, says Soo Yeon Kim, MD, the medical director of musculoskeletal medicine and an assistant professor of physical medicine and rehabilitation at Johns Hopkins Medicine. “Having a mattress topper to soften up [your mattress] can actually help, in my opinion, because [typically] a medium-firm mattress is recommended for sleep quality and pain,” she explains. You may also want to consider a mattress topper if you have a mattress that's so firm that it doesn't help with your pain.

Just be wary that though mattress toppers for back pain can help alleviate soreness, nothing can replace a new supportive mattress or a trip to a back pain specialist or chiropractor. "A mattress topper gives more of a cushion, but it doesn’t give much support,” Dr. Kim says. "It can add some softness or provide better contour to your body shape, but it won't do anything for [solving] your back pain, though."

That being said, if you want to try a topper, grab your cooling sheets and get ready to set your bed. Here are some of the best mattress toppers for back pain, reviewed by chiropractors and real customers.

TEMPUR-Adapt Topper

Sometimes mattress toppers can cause more problems than the ones you're addressing, especially when they're shifting all over the place. The TEMPUR-Adapt topper stays in place, though, thanks to its corner straps, which prevent slip and keeps the topper secure.

Matthew Cavanaugh, a chiropractor based in Louisiana, says he is a fan of this topper for its design—three inches of 'TEMPUR-material,' which he says makes the mattress more supportive and gives it a great feel. The material is designed to respond to the sleeper's weight, shape, and temperature. It's also made with a breathable, stretchy knit cover that wicks moisture away, keeping you cool and dry.

Reviewers say they love the feel of this mattress, too. Some even claim that it has helped alleviate their hip and back pain. One caveat some customers expressed, though, is that the mattress isn't as cool as they hoped it would be. Though, this topper does allow you to add cooling technology onto it for an extra $80.

2-Inch Gel-Infused Memory Foam Mattress Topper

If you're a hot sleeper looking for a topper that won't break the bank, here's your pick. "It's a more budget-friendly topper, but don’t let that fool you," Dr. Cavanaugh says. He especially likes the topper's cooling properties. "It is infused with cooling gel to help evenly distribute body heat so you can stay cool and comfortable all night long," Dr. Cavanaugh says. This topper's design also features pressure-relieving foam that's plush enough to conform to a body’s unique shape. For an additional fee, the topper includes the option to purchase it with a removable cover that makes it easy to wash.

This Linenspa mattress topper is a hit on Amazon, too, btw. It has received over 83,000 five-star reviews from customers who say it's the perfect balance of firm and soft. In fact, one reviewer compared it to sleeping on a marshmallow. Reviewers also said that they liked that the topper didn't come with a weird smell, as some toppers may require dealing with a period of off-gassing. One con customers do mention, though, is that the topper tends to sink in, and requires a little extra time to revert back to its original shape.

Organic Latex Mattress Topper

This Avocado mattress topper is designed to contour to your body's curves using two inches of organic latex. David Koivuranta, a chiropractic doctor at Toronto Neck and Back Pain Clinic, says that if he had to buy a topper, it'd be this one. The topper is made of natural latex and covered in natural wool. It also comes in two firmness options that can accommodate the type of mattress it will be covering. "Along with accommodating the size, shape, and sleeping preference of the individual, the wool cover helps with the cooling effect and is nicer feeling that just the latex (or foam) alone," Koivuranta says.

Reviewers rave that that the mattress topper is the right balance of soft and firm, with many boasting that it's been very helpful for their hip and shoulder pain. One gripe customers mention, though, is that there's some slight off-gassing, which isn't too pleasant to smell.

Cooling Pillow Top Mattress Topper

This soft mattress topper features a square jacquard design rather than the diamond quilting pattern commonly found in a pillow top mattress topper. The manufacturer says it prevents the filling from moving around. Made with breathable fabric, it will also keep you cool and asleep the entire night.

The plushiness of this cooling topper can soften a firm mattress, which makes it a great option for back pain and people who tend to sweat a lot while snoozing. One happy reviewer said, "It does have cooling properties due to it being able to breathe. I no longer have issues sweating at night." Customers love that this mattress topper isn't prone to shifting around, since so many other options have problems staying in place. This topper is on the softer side, so if you're looking for something firmer, you should consider other options.

Natural Latex Mattress Topper

Saatva's mattress topper has a buoyant, weightless feel that offers responsive support to those with back pain. It's built with natural latex and covered with breathable and moisture-wicking cotton to help keep you cool and dry as you sleep. Several customers say that they've loved using the Saatva topper as an option for breaking in a new bed, or to make an old one more tolerable.

"It does not make me hot at night (such a problem before!) and my old, once-amazing mattress is now really comfortable (and amazing) again. Well worth the money instead of spending over $3,000 on a new mattress," wrote one reviewer. This mattress topper is on the firmer side, so customers who expected something a little more softer say that this option did not maximize relief for them.

Extra Thick Pillow Top Mattress Topper

For maximum comfort, look no further than this mattress topper filled to the brim with 3D snow down alternative filling. If you're prone to sweating through your pajamas, the high-quality, breathable cotton in this mattress topper will tone down your temp.

This plush mattress topper will hug your every curve and distribute weight evenly, making you forget about that nagging back pain that's been keeping you up. A satisfied customer wrote a five-star review on Amazon, saying, "We were looking for something soft and fluffy to help balance out the stiffness of our mattress. I’m so glad I went with this one! No more hip pain or back pain. Now I can’t wait til the end of day to jump on, and am pulled out by my daughter to make breakfast in the morning. Love it so much!"

One caveat reviewers say they didn't like, though, is that the mattress topper appears thicker in its picture than in real life. That's not to say it's thin, but it doesn't arrive as advertised, so if you're looking for something extra, extra plush, that's something to be wary of.

Cooling Gel Memory Foam Mattress Topper

With a dual layer of gel for cooling and memory foam for support, this mattress topper checks all the boxes of everything you want. Providing medium support with its hybrid material, this mattress topper relieves pressure points, eases back pain, and caters to every sleep position.

A five-star reviewer wrote, "This memory foam topper was a God-send in turning a horribly uncomfortable, rigid dormitory mattress into a comfy night-time experience. My son preferred sleeping on the floor before this arrived. His text (and I quote): 'memory foam is the best thing ever invented.' Enough said."

Other customers say the mattress topper has a sink-in feeling, which aids in providing relief to achy joints, but makes it a little harder to move around on the topper. Many reviewers also complained of a strong chemical smell when you open your packaging. It's probably best to let this topper air out for a few days before throwing it on your mattress.

Pillow Top Mattress Topper

At $39, you're definitely getting your money's worth with this mattress topper. Jam-packed with alternative filling, it will add a lot of softness to a firm mattress, which makes it a great addition for back pain relief. It's also made with 300-count cotton that can absorb sweat and keep things cool as you sleep.

A rave review of this product on Amazon reads, "We purchased this mattress pad, and it's a night and day difference! I love how thick it is without leaving wrinkles underneath the comforter!! It's very durable and extremely comfortable!! It used to take me such a long time to fall asleep, and now I literally fall asleep in minutes."

Reviewers say it isn't as thick as in the pictures, but that it's soft enough to feel good to an achy body. One customer described it as having the thickness of a comforter. Some reviewers said it also runs hot, so if you tend to sleep hot or deal with night sweats, that is one thing to consider.

Memory Foam Mattress Topper

This mattress topper boasts 100 percent memory foam for optimal softness and support, the best of both worlds for people with any type of back pain. That being said, it is firmer than other more plush options on this list, which reviewers expecting a super soft mattress didn't like. Still, it's soft enough to make you feel like you are drifting off on a cloud and leaving your aches behind. It's perfect for back sleepers because it offers the support they need in their lower back area.

Of more than 3,000 reviews, one happy buyer says, "The bamboo cover is really nice and high quality (and has a slip-resistant side), as is the foam mattress itself. The real test of course is the sleep test—heavenly! I'm so glad we decided to replace our old topper because I had no idea what we were missing!" If you tend to sleep hot, some customers did say that this mattress isn't the most breathable, which is one caveat to keep in mind.

Dual Layer Gel Memory Foam Mattress Topper

Matching a soft pillow top layer with cooling gel memory foam, this Sleep Innovations mattress topper provides side sleepers with pressure point and back pain relief and temperature control all night long. Customers rave about how it strikes a balance between between being plush and supportive.

A reviewer who gave this product five stars says, "I am still bewildered some mornings when I wake up with zero lower back pain and less aching in my body. If for some reason this one ever wears out or is destroyed, I would pay twice the price for another one. That is how much I love this thing!!"

One thing to note: Several customers complained that the item arrived with stains or discoloration of its material. "The mattress topper had some rust-colored stains and it did A LOT of shedding when I was setting it up on my bed," wrote one reviewer.

Ultra Plush Mattress Topper

Consisting of a three-inch layer of alternative filling, this hypoallergenic mattress topper does not have any of the odors, allergens, or sharp quills that comes with a traditional down mattress topper. It also has a box stitching design that ensures the filling is evenly spread out under you, offering a uniform plushy experience throughout. If you're in the market for a mattress topper because your mattress is making your back pain worse, try out this super soft option.

One reviewer who loved this topper wrote on Amazon, "We recently purchased a king-sized Tempurpedic mattress. And I just love it. However, my husband who had both hips replaced found the mattress just a little too firm...This is PERFECT! And honestly, coming from someone who wouldn't give up my Tempurpedic mattress for anything, I am so glad we purchased this topper."

Several reviewers who deal with back pain say the mattress did wonders for their aches, but that it does have a tendency to lump up and create big dips. "This was wonderful at first, but now all the fill has shifted and there's a huge lump running down the middle while the sides are flat," wrote one reviewer.

How our team chose the best mattress toppers for back pain

For the past few months, Women’s Health editors, including commerce editor Jasmine Gomez and former health editor Jackie Lam, have been researching the bestselling, most popular, and top-rated mattress toppers for back pain. Our team consulted a chiropractor and a physical medicine and rehabilitation specialist for opinions, and then evaluated thousands of customer reviews and ratings to narrow down the best mattress toppers for back pain for a wide range of needs and preferences.

Meet The Experts

• Soo Yeon Kim, MD, the medical director of musculoskeletal medicine and an assistant professor of physical medicine and rehabilitation at Johns Hopkins Medicine.

• David Koivuranta, a chiropractic doctor at Toronto Neck and Back Pain Clinic.

• Matthew Cavanaugh, a Lafayette, Louisiana-based chiropractor at Cavanaugh Chiropractic Clinic.

How to choose the best mattress topper for back pain

Before committing to a mattress topper, there are several things you should keep in mind.

Material

If you're dealing with back pain, you should try sticking to mattress toppers that are made from either latex or memory foam, says Dr. Koivuranta. "Latex will be a bit firmer, generally speaking, and memory foam a bit softer." The type that you opt for will depend on your back pain. "For back pain that is more mechanical in nature and not as arthritic, a firmer sleep surface is better, hence latex," says Dr. Koivuranta. In more advanced cases of back pain, memory foam works better for avoiding pressure on the joints.

For the average person, Dr. Koivuranta recommends a more firm sleeping surface, since it'll help maintain or support a healthy spine. You can also opt for other materials like feathers, polyester fibers, or other naturally-filled products that may be less supportive, but still feel really comfy. This may not be a good idea if you suffer from lots of back pain, though, Dr. Koivuranta says.

Firmness

Those with back pain should seek a topper that's more on the firm side. "If firmness was graded on a scale from 0 to 10, 0 being no support, like a waterbed perhaps, and 10 being firm like the floor, it’s generally thought that seven is close to the sweet spot," says Dr. Koivuranta. It'll vary from person to person, but a person that sleeps on their side should have enough support to keep the spine in a straight line with just enough give to accommodate the pelvis and shoulders, he adds. A back sleeper should opt for a topper with some give near the butt and mid-back. This will allow it to support the natural curves in the low back and neck, says Dr. Koivuranta. Back sleepers should also use a bolster under the knees and a proper pillow, he suggests.

Thickness

The thickness will depend on the reason you're shopping for a mattress topper. "If a mattress is newer and the person finds that it’s slightly not providing the right support or cushioning, a thinner topper in the two-inch range will work," Dr. Koivuranta says. If you're shopping for an older mattress that’s lost its support or cushioning, a four-inch option can help firm it up, improving the quality of sleep for the sleeper," he adds. Your topper's thickness will also depend on factors like body type, size, and weight. Those with a larger stature may benefit from a more thicker option, Koivuranta says.

Cooling Properties

Different toppers offer different degrees of coolness based on the materials they're made. What you opt for will depend on personal preference, but whether it cools or not won't really make a difference in your back pain besides keeping you from waking up in the middle of the night if you sleep hot. "The cooling factor may or may not play a significant role when looked at from the back pain perspective. However the proper support and cushioning certainly will," Dr. Koivuranta says.

"Mattresses typically come with more cooling options based on design as well as material, so if this is a considerable factor for the individual, a new mattress may be more valuable than going with only the topper," Dr. Koivuranta adds.

Can a mattress topper really help with back pain?

They can! "Mattress toppers have the ability to ease back pain, especially if you find yourself in more pain first thing in the morning," says Dr. Cavanaugh. If you feel an increase in pain after sleeping, that may indicate a lack of support in your current mattress.

If that pain is due changes in your mattress, like minor sagging or dips, adding a good quality mattress topper can be a short-term fix. "A mattress topper will help mask these imperfections and provide temporary relief," Dr. Cavanaugh says. They're especially a great option if you aren't ready to splurge on a new mattress just yet, but want to feel an improvement in your sleeping sitch.

What other ways can people relieve back pain while sleeping?

There are several other ways to relieve back pain that don't involve switching out your mattress. One example is readjusting your sleeping position. "Sleep in a position that keeps your spine in neutral alignment, which reduces stress and strain on certain muscle groups," Dr. Cavanaugh says. While sleeping on your stomach or in a fetal position can be comfortable temporarily, these positions can also lead you to develop aches and pains, he explains.

Another way you can sleep to relieve back pain is to sleep on your back with your knees slightly bent. "This can be accomplished by slipping a pillow underneath your knees to keep them properly supported," Dr. Cavanaugh says. By easing tension on the hip flexors, this position can relieve pressure placed on the lower back, he explains.

What kind of mattress topper is best for those with back pain?

You should consider the factors above, but "generalizing to the average person with average back pain (if there was such a thing)," says Dr. Koivuranta, the recommendation for most would be to get a thicker topper (about three to four inches) that is on the firm side.

It should probably be made of natural latex (considering allergies or cooling properties as required). "But there are also many foam options now that offer different densities that would also work," he adds.

Can a mattress topper make back pain worse?

It's possible, even if it isn't your intent, says Dr. Koivuranta. "There may be cases where when the surface we sleep on is altered, the change to what our body and spine is used to could cause some aggravation to back pain."

But finding the right topper may help alleviate back pain, even if it doesn't solve it. If you're sleeping better, then your back will have more quality time to heal, says Dr. Koivuranta. You should also keep in mind that sometimes a worsening of symptoms (back pain) could also mean your body is adjusting to the different or better support, so you should navigate this accordingly, Dr. Koivuranta explains. "It could take up to three weeks or more for a person to get used to a new topper that is good for them, even though it may not feel that way at first." If the pain is still bad or is not improving with time, you should reconsider your topper or even get a new mattress.

Can a topper make my mattress firmer?

It can. "Depending on the age, style, type, and way that the mattress is used, a topper can certainly make a mattress firmer," says Dr. Koivuranta.

If you can afford a new mattress, though, go for it, Koivurant suggests. "Spending time to research what type of mattress a person should get based on their health, sleep habits, preferences, etc. is always a worthwhile effort that most consumers likely don’t spend enough time doing."

Read more about the best mattresses here

Best Mattresses For Back Pain | Best Mattresses For Side Sleepers | Women's Health Sleep Awards | Best Mattress Toppers For Side Sleepers | Best Cooling Mattress Toppers | Best Mattresses On Amazon

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