01/21/2026
How to Choose the Right Pillow and Mattress for Your Body
I have 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 and easy to understand way.
Sleep is incredibly important. This is when our bodies grow, repair, and recover. We spend about one third of our lives asleep, so it makes sense that what we sleep on should properly support our bodies and allow this process to be as restful and restorative as possible.
Most adults should aim for seven to nine hours of sleep per night. Teenagers need closer to eight to ten hours, and even more if you are younger and still growing.
Poor sleep has been strongly linked to low back pain. Pain can also disrupt sleep, creating a cycle where poor sleep worsens pain and pain further interferes with sleep. This is exactly why choosing the right mattress and pillow matters.
Your sleeping position comes first:
Sleeping on your back is generally best, as it allows the spine to remain neutral and under the least amount of stress. Side sleeping is also fine, but depending on mattress firmness and body shape, it may allow the lower back to sink or twist slightly.
Sleeping on your stomach tends to be the most aggravating position, especially for the neck, as it requires prolonged head rotation for many hours each night.
Choosing the right mattress:
In general, a medium firmness mattress works best for many people, particularly back sleepers. Some individuals with a deeper lower back curve may feel more comfortable on a slightly softer mattress.
Side sleepers, especially those with broader shoulders or hips, often benefit from a mattress that allows those areas to sink in while still keeping the spine aligned. Zoned mattresses can be especially helpful.
If your mattress is eight to ten years old, shows sagging, or has visible indentations, it may no longer be providing proper support.
Choosing the right pillow:
Your pillow should match your sleeping position.
Back sleepers often benefit from slight head elevation.
Side sleepers need a pillow that keeps the head and body level with the bed surface.
Research shows that latex or rubber pillows perform best for reducing neck pain, headaches, and shoulder or arm discomfort. Feather pillows tend to shift during the night and often lead to uneven support.
Why materials matter:
Some bedding materials treated with chemicals or flame retardants can release volatile organic compounds. Because we are in close contact with our mattress and pillow for many hours every night, choosing organic and chemical free materials is especially important. This is even more critical for infants and young children who spend more time sleeping.
My recommendation:
If you are looking for a high quality option, we recommend Obasan, based in Ottawa, Canada. Their mattresses and pillows are organic, chemical free, breathable, and customizable even after purchase.
Our patients also have access to a discount on their pillow collection.
Take the next step toward better sleep
Investing in the right mattress and pillow is one of the most important steps you can take to protect your spinal health and improve your sleep quality.
If you are still waking with stiffness or discomfort, there may be underlying alignment issues that a pillow alone cannot correct.
At Fairway Chiropractic Centre, we are here to help.
Call 519 748 5535 to book your consultation.
The full article with research references is linked in the comments below.
