Sleep Number Settings for Back Pain

What Is a Sleep Number?

Your “Sleep Number” is a number between one and 10. These numbers denote how firm your side of the bed is, with 1 being the softest and 10 being the firmest. This will be the case no matter which mattress model you decide on.

There are two main models of Sleep Number beds: smart beds and value beds. The key difference here is that the smart beds include sensors that will automatically adjust the firmness, comfort, and support of the bed to your body, whereas the value beds are manually adjusted with a remote control.

With both types of Sleep Number mattresses, the mattress will include one to two air chambers (two is recommended for couples with different firmness preferences), and it will come with a remote so you can program your bed. Additionally, the air mattress portion is deeply tucked away beneath soft comfort layers.

How Can I Find My Sleep Number?

You can either use your Sleep Number remote or the SleepIQ® app to find the number that works best for you. First, lie down on the mattress in your favorite sleeping position. We recommend sleeping on either your back or side and avoiding stomach sleeping if you have back pain, as this posture could make it worse.¹

With the remote:

1. Press “Home”
2. Select “Sleep Number”
3. Press the Favorite button
4. Select “Find Your Sleep Number”
5. Select Continue
6. The remote will guide you through finding your Sleep Number® setting.

With the app:

1. Select “Smart Bed”
2. Select “Sleep Number setting”
3. Tap “Find Favorite”
4. The app will guide you through finding your Sleep Number® setting.

In both cases, the firmness of the bed will move from 1 to 10, and then back down to 1. The idea is, that while you’re lying on the bed, you can feel how each level of firmness works for your body. Once you feel like your body is comfortable, free from pressure, and well-supported, press “Enter” on the remote or “Stop” on the app. This will be your Sleep Number.

Sleep Number does recommend giving this setting a few nights. Take note of how you feel when you wake up; with the right setting, you should wake up feeling relaxed and comfortable. If you wake up feeling stiff or your back hurts worse, you may need to tweak your settings.

Sleep Number Settings for Side Sleepers with Back Pain

Side sleeping may help reduce back pain, according to the Mayo Clinic.² They recommend lying on your side with your knees slightly bent. If this doesn’t feel comfortable, you might put a thin pillow beneath your knees, which should keep your spine comfortably aligned. 

Aside from sleep position, you’ll want to make sure your sleep number setting is not so firm that it puts undue pressure on your shoulder or hip since more of your weight is concentrated in these areas when side sleeping. 

Increase your Sleep Number setting by 5 or 10 if you have pain in the upper back or lower your Sleep Number setting by 5 or 10 for lower back pain.

Sleep Number Settings for Back Sleepers with Back Pain

According to the Mayo Clinic, back sleeping is another great sleep position for those with back pain. If lying flat on your mattress creates any sort of unsupported curve in your lower back, they recommend putting a very low pillow beneath your knees.² 

Typically a medium-firm setting should work well for most back sleepers with back pain, but you can try increasing your Sleep Number setting by 5 or 10 for upper back pain, or try decreasing your Sleep Number setting by 5 or 10 for lower back pain.

Sleep Number Settings for Stomach Sleepers with Back Pain

Generally speaking, stomach sleeping is not recommended for those with back pain.³ This is because the hips may not be well supported in this position, and the neck will be turned to the side. All of this puts the spine out of alignment, which may lead to back pain. 

However, if you’re not comfortable sleeping in any other position, you can decrease your Sleep Number setting by 5 or 10 for upper back pain or increase your Sleep Number setting by 5 or 10 for lower back pain. 

You’ll also want to be sure you’re using a very flat pillow beneath your head, and for lower back support, you might even put a low pillow beneath your hips and lower stomach.

Our Final Thoughts

If you live with back pain, a Sleep Number mattress can be an excellent solution, as it is one of the most customizable beds on the market. Plus, many Sleep Number models come with advanced sleep-tracking technology that allows you to monitor how well you slept the night before when you got the deepest sleep, and at what Sleep Number setting you slept best, all from your phone.

Explore our picks for the best Sleep Number alternatives too.

Natalie Grigson

Writer

About Author

Stephanie Wright is a registered nurse and dedicated writer. She writes articles about various health and wellness topics, including mental health, women’s health, and parenting. As a nurse, Stephanie has seen firsthand the impact of high-quality healthcare and is passionate about educating others. She has a Bachelor of Science in Nursing and Communication Studies from the University of Louisville. She keeps up with the latest health research as an active healthcare professional.

Side Sleeper