Many people don't realize that soft beds can strain the lower back. For some, especially those with back pain, sleeping on the floor may offer relief. In fact, many reviews of Fuli Japan's futon mattresses mention improvements in back pain. This article explains how floor sleeping can help with back pain.
Choosing a Mattress: Why Softer Isn't Always Better
When selecting a bed, we're often encouraged to "try it out and choose the firmness you like." While this seems like a sensible approach, it's actually misleading. People tend to prefer a mattress that matches the current state of their muscles.
However, most of us lead fairly inactive lifestyles, and this lack of exercise makes us more inclined to feel comfortable on a softer mattress. Unfortunately, soft mattresses don't provide adequate support for the lower back, leading to poor sleeping posture.
It's better to choose a futon or mattress that's "maybe a little firm." If it feels slightly too firm, that's preferable to one that's too soft.
Why Sleeping on the Floor Helps with Back Pain
Spine Alignment and Floor Sleeping
Sleeping on the floor can benefit those with back pain by promoting better spine alignment. When standing, the human spine naturally forms an S-shape, with a slight curve at the waist and neck[1]. However, when lying down, gravity affects the body differently, causing the spine’s curvature to reduce as muscles relax and weight is distributed across the bedding.
Moderately firm bedding helps maintain the spine’s natural curve, and sleeping on the floor can provide this essential support. In contrast, overly soft bedding can cause the spine to flatten too much, increasing the risk of back pain[2].
Support Your Hips, Support Your Sleep
The waist Isn't the only part of the body that supports you while you sleep. If we divide the body into four parts — head, chest, waist, and feet — each carries a different weight. The head makes up about 8%, the chest 35%, the waist 44%, and the feet 13%[3]. A soft mattress or futon can cause the hips to sink, leading to poor sleeping posture.
If you're serious about using a mattress to prevent back pain, we recommend opting for the thinnest mattress possible. Use a single mattress on a wooden floor — even if it feels like it's bottoming out, that's fine.
When choosing a futon, keep these three points in mind: 1. A structure that supports back sleeping 2. Firm heat retention 3. Materials that help maintain a healthy spine.
A futon that meets all three is ideal.
Does Sleeping on the Floor Help with Back Pain?
The answer is partly yes. If your back pain is due to consistently sleeping on a soft bed, switching to the floor might help. Since we spend about 8 hours sleeping — one-third of the day — our sleep posture plays a role in back pain. However, posture during other daily activities also contributes significantly, so sleeping on the floor alone won't fully solve back pain.
For example, sitting cross-legged can tilt your pelvis unevenly, and staying in that position for too long may cause a leg length imbalance. Writing with your dominant hand can cause that shoulder to drop, putting strain on your neck. Similarly, if you have a bad bite or tooth pain, you may chew on one side more, which tires the muscles on that side.
The spine is supported by muscles rather than joints, and those muscles pull the spine into alignment. If the muscles are imbalanced, the spine can bend in that direction. This spinal balance depends on your daily habits, which can’t be corrected by a mattress alone.
Find the Right Solution for Your Back Pain
This article explained how floor sleeping can help with back pain. Since back pain has many causes, find the solution that works best for you, not just floor sleeping.
References
1. Kenhub. "Curvature and Movements of the Vertebral Column." Kenhub. https://www.kenhub.com/en/library/anatomy/curvature-and-movements-of-the-vertebral-column.
2. Suni, Eric. "How to Sleep with Lower Back Pain: Finding Comfort and Relief." *Sleep Foundation*, April 2024. https://www.sleepfoundation.org/physical-health/how-to-sleep-with-lower-back-pain.
3. Allison, Robert. "Body Part Weights." Robert Allison's SAS Page. https://robslink.com/SAS/democd79/body_part_weights.htm.