Bed & Sleep Recommendations
You spend nearly one-third of your life sleeping....
Your bed is one of the most important tools for your spinal health.
One of the most common questions we get from patients is: “What’s the best mattress and sleep position for my back?” Here are Dr. Walk's tried-and-true, chiropractor-approved recommendations.
1. Choose a Firm (Supportive) Mattress
In general, a firmer mattress is better for spinal support. You want a bed that supports your body — not one you sink into.
- Dr. Walk personally sleeps on a Durango mattress from Denver Mattress Co. It’s a solid reference point for firmness, though models may vary today.
- Sleep Number beds are another popular option. They allow you to adjust firmness, but Dr. Walk recommends staying in the higher (firmer) range. Using settings around 50 or below, can be too soft for proper support, resulting in back pain. Some Sleep Number users also note the split chambers — great for couples with different preferences, but not ideal for everyone.
2. A Temporary Fix: Air Mattresses
If your current bed is too soft and you’re waking up with significant low back pain, a firm air mattress (that stays inflated all night) can be a great short-term solution. Dr. Walk often recommends this as a transition step before investing in a new mattress.
3. Skip the Pillow Tops
Pillow-top mattresses may feel amazing at first, but they’re like a deep, cushy recliner — comfortable, but not supportive. Your body needs to move naturally throughout the night, and overly soft surfaces can restrict that movement and strain your spine.
Best Sleeping Positions for Spinal Health.
Side Sleepers
Side sleeping can be great — if done correctly.
- Use a pillow with the right thickness so your head and neck stay aligned with your spine.
- Many people love the fetal position, which is fine — especially with a pillow between the knees for hip and low back support.
Back Sleepers
This is one of the best positions for spinal alignment.
- Try a pillow under your knees.
- Use no pillow or a small, soft one under your head. I personally prefer a fluffy down pillow to support the natural curve of the neck.
Avoid Sleeping on Your Stomach
Belly sleeping is the worst position for your spine. It puts excessive stress on your lower back and forces your neck to stay rotated for hours at a time. Imagine turning your head to one side for 8 hours straight — not great for your neck or upper back.