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Aside from replacing your mattress, you can also look for pillows that would best suit you. It would depend on what type of sleeper you are, i.e., side sleeper, back sleeper, etc. There are several articles you can find online. You can also try to mix and match. I'm a side sleeper but I don't like medium to firm pillows. What I did was to have a soft pillow on top of a more firm one. Pero sis, if your back ache is really bad, it would be better to have it checked by an ortho.
Question - for regular pillows, how often to you change them? As in throw and get a new one?