5 FACTORSs FOR CHOOSING THE BEST MATTRESS FOR BACK PAIN
Learn how to shop for mattresses for back pain
Can old mattresses cause back pain?
The short answer is 'yes', an old mattress can cause or contribute to back pain. There are also many other potential causes of back pain, including:
Whatever the cause of your back pain, your mattress can do a lot to make it better or worse, which is why finding the best mattress for back pain is so important. If your mattress is particularly old or has sections which visibly sag, then it's not giving you the support you need.
A good mattress should support your spine in a straight, natural alignment and allow your muscles to relax, releasing pressure between your vertebrae.
A bad mattress will not support your spine properly and can throw your joints and muscles out of alignment. This can also be a result of a mattress which is either too soft or too firm for you.
What mattress is best for lower back pain?
The ideal mattress is one which provides the right level of support for your spine while also giving you comfortable, uninterrupted sleep. But this doesn't mean that there's one answer that's right for everyone. Your body is unique, so a mattress that works for someone else might not be the best one for you.
Here are some of the factors you should consider when looking for mattresses for back pain:
1. Talk to a medical professional
This is the most important piece of advice in this guide. If you're experiencing back pain, you need to see a doctor or physical therapist for advice. Having your back examined by a medical professional can give you invaluable insights into the possible causes of your back pain and what you should be doing to try and improve it.
They may also be able to advise you on the types of mattresses you should be looking at, and you can use that information for your mattress search.
2. How firm or soft should your mattress be?
The best mattresses for back pain are in the 'Goldilocks' zone. Not too soft and not too firm.
Your mattress should conform to your body enough that your shoulders and hips sink into it (if you're sleeping on your side) while your waist and feet rest on the surface, giving your spine a straight, natural alignment.
The level of firmness you need to achieve this will depend on your body type. For many people with back pain, a medium-firm feeling mattress is a supportive choice; but it's important to try a few different types of mattresses and see what works for you.
3. What materials are the best?
When it comes to the support system of your mattress, it’s difficult to go with anything but a good quality . Pocket springs are a style of spring system which uses independent coils designed to contour to your body and provide the support you need. This style of spring system will also minimise partner disturbance, so no more waking up every time your partner rolls over.
Another consideration is the pillow-top materials of your new mattress. There is some evidence to suggest and perform the best for people with back pain. These types of materials have become very popular in recent years, and they have a lot of positive reviews from people with back pain.
A popular option at Chiropedic is our , a material that flexes and contours to your unique body shape to relieve pressure points and distribute weight evenly. The Posture Gel can also help in soothing aches and pains allowing for a more restful sleep.
Combining a quality pocket spring system with one of these materials is the best way to achieve the right support and comfort for your mattress.
4. Try it out
Doing your research is essential when you're choosing a mattress, but there's only so much you can learn online. Trying a mattress is the best way to find out if it's going to give you the right amount of support.
With so many options for materials and firmness, going to a mattress showroom is best way to narrow down your options and find out which type of mattress is the best for you and your sleep style.
5. Get advice
If you're still not sure what type of mattress is going to be the best for your back, then getting advice from someone who knows mattresses inside and out is your best bet.
The team at your local Chiropedic store can give you advice on the right mattress for you based on your specific needs.
Check out your local Chiropedic
Get advice from our expert team and find the right mattress to help alleviate your back pain. We offer a huge variety of high-quality mattresses, and we have options to suit everyone.
How To Prevent Back Pain In Beds
Back pain can keep you up at night, it prevents you from enjoying a good night’s sleep and saps your day’s energy. But you’re in luck, not only are there solutions, but we’ve spoken to Hashim...
Back pain can keep you up at night, it prevents you from enjoying a good night’s sleep and saps your day’s energy. But you’re in luck, not only are there solutions, but we’ve spoken to Hashim Saifuddin, Director and Osteopath at Atlas Osteopathy, to get the best and most thorough information to help you on your way to understanding back pain in bed, and how to combat it.
What Causes Back Pain?
The main cause of back pain in bed is poor posture, either from how a person sits at work or how they sleep at night.
Between the vertebrae in the spine are intervertebral discs, which rehydrate at night (this is why we are taller in the morning, and part of the reason that the elderly lose height as they get older). Poor posture can prevent the discs from rehydrating.
Read more: The NHS Guide To Back Pain
Attached to the vertebra are smaller muscle groups such as the erector spinae, and large muscles such as the trapezius. Poor posture can put the muscles into awkward positions that can cause irritation over a prolonged period of time, resulting in aches or pains. Lower and middle back pain tend to be the common culprits when sleeping. While there are several causes of back pain, a small number of which can be more serious underlying health issues. NHS Live Well gives us a list of common indicators of poor posture:
Slouching in a chair
Sticking your bottom out when standing (this could be a sign of hyperlordosis, an accented curve in the lower spine)
Standing with a flat back
Leaning on one leg
Hunched back and ‘text neck’ when focusing too much on your phone
Poking your chin out when at a computer
Rounded shoulders (a sign your back needs strengthening)
Cradling your phone in between your head and shoulder
These points are developed with images and solutions on this helpful NHS web page.
Prevention of Back Pain in Bed
In order to prevent back pain in bed, taking care of your posture is essential. A great start is to sleep on your right-hand side, with knees bent up slightly. Laying on the right-hand side is good for blood flow, as you have the smaller and lighter left lung resting on the heart in this position, maximising blood flow.
Ensure that the gap in between the shoulder, neck, and head is filled with a pillow, so that the spine and neck remain in good alignment. Imagine how your neck sits vertically in line with the rest of the spine when you are sitting and standing; when you are laying on your side, you want to maintain that. Pillow depth is key here, and firmness or softness is a personal preference.
Related: Sleeping Positions Guide
How To Exercise to Relieve Back Pain
In the morning and evening, it is beneficial to warm up and warm down. To achieve this:
Some gentle stretching will help in general, but particularly for pain in the lower back.
For the neck and lower back, gentle stretching in all vectors of movement (bending forwards, backwards, to the sides, and in rotation) will help, ensuring you engage the core muscles at all times to strengthen them and stretch the other muscles.
Tight hamstrings can place stress on your lower back. To stretch your hamstrings, place one leg up on the bed and gently stretch forward until you feel the tension down the back of the leg. This will help, particularly if you have been sat down all day as the hamstrings will have been contracted and shortened for that whole period, they deserve a stretch!
Any exercise that strengthens your core will help prevent back pain in the future, so consider hitting the gym or park more often, or taking up a yoga class or similar.
Your mattress and back pain
When it comes to picking the right mattress, it is important to get the correct support for your spine. A mattress that is too hard can put too much pressure on the areas where you feel discomfort, whereas a mattress that is too soft will not provide support for the areas that need it, allowing the spine to spend long periods in poor and unhealthy positions.
People who suffer from lower back pain generally benefit more from a mattress erring on the firmer side of neutral. This is because of the shape of the spine, meaning that the lower back is often in need of more support. Most people can’t go wrong with a memory foam-type mattress, as this will provide support where support is needed, and allow for adjustment to the body where that is also required.
It is always a good idea to test any potential mattress first to check it supports you in the right way, the best way is to pop into one of our stores and try a bed. You may also like to see our Guide on Picking the Best Mattress for Your Sleeping Position.
Related: Memory Foam Mattresses With 40 Night Comfort Guarantee
What are the best beds for bad backs?
If you’re prone to back pain, memory foam or alternative fillings such as latex can help cushion your back while maintaining your spine’s natural alignment. The following mattresses are all popular options for those with back pain:
Sealy Posturetech Superior Mattress
Sealy Posturetech Supreme Mattress
TheraPur ActiGel Plus Harmonic 2200 Mattress
TEMPUR CoolTouch Cloud Elite Mattress
Your bed and back pain
Regarding the bed itself, if you are looking to start over completely, it may be important to remember that height of the bed can play an important part in preventing back pain. With beds that are too low and close to the ground, it is often that much more difficult getting out of bed in the morning, much like getting out of a low car!
Related: Sleep Better With These Simple Feng Shui Bedroom Tips
Back pain when you sleep can be caused by a number of reasons, from your posture during the day to your bed and mattress. Finding out the cause of your back pain can help you to combat the aches that are keeping you awake or causing you pain when you wake up. Choosing a good bed and mattress for back pain can be a good start. If you know your bed and mattress are not the culprits of your bad back, looking at your posture and daytime habits is your next step.
Related: Why Your Hips, Neck or Back Might Hurt After Sleep
Have you suffered from back pain in bed? Please use the comments section below to tell us how you overcame the pain.
Do You Have a Bad Bed? 7 Signs Your Mattress Is a Pain in the Back
Originally Posted On: http://geniusbeauty.com/woman-health/bad-bed-7-signs-mattress-pain-back/
It is hard to get a good night’s sleep if you wake up with a sore back. You may blame the pain on your lifestyle. If you have a sedentary lifestyle or work a desk job, you may be more likely to experience lower back pain. Regardless of whether you are fit and active or tend to lounge around, the biggest source of your back pain could be your mattress. How do you know if you have a bad bed?
Here are 7 signs your bed is a pain in the back.
1. You Are Always Tired
Do you find yourself hitting the snooze button over and over again or draining cups of coffee? When you have a poor night’s sleep and wake up with pain, it is hard to recover the energy needed for the day ahead. Daytime fatigue can cause poor job performance, weakness, low morale, heightened risk for accidents, loss of libido, and a general feeling of being unwell.
2. You Wake Up with Lower Back Pain and Stiffness
Lower back pain and stiffness may be caused by a number of things, but if you wake up in pain, it could be your bed. Mattresses that are too soft, too firm, more than 7 years old, have coils or inner springs, are all signs it may be time to get a new bed. Look for a bed made of a medium-firm material, like memory foam, that does not sink or slouch. If you want to test this, lie down on your side. Your spine should be horizontal and properly supported by your mattress.
3. Your Mattress Is Sagging, Lumpy, or Uneven
Run your hand across the surface of your bed. Is it flat and smooth or is there a dip in the middle of your mattress? Over time, due to general wear and tear your mattress may hold your shape. Sleeping in a sunken spot limits your ability to move in the night and puts uneven pressure on your limbs and pressure points. You can take steps to prevent this from happening to your current mattress, but if it has already happened, there is no easy fix.
Mattresses need to be maintained and properly supported. It is recommended that you turn your mattress about every three months. This helps to extend the lifespan by making sure pressure is spread out evenly across its surface, which prevents sagging and damage. Lying on an uneven or lumpy mattress long term can cause worsening pain, poor posture, and misalignment of your spine. Avoid innerspring, pillow top, very soft mattresses or other beds susceptible to sagging.
4. It Takes You a Long Time to Get Comfortable or Fall Asleep
Does it take you more than an hour to fall asleep? Do you spend that time twisting and turning, trying to find a comfortable position? It is hard to get quality sleep when you are not comfortable. The average person changes their sleeping position during the night 50 times. All that shifting around causes pain, stiffness, and sleep deprivation. Lack of sleep can have a profound effect on your mental and physical health, immune system, energy levels, and overall quality of life.
5. You Have an Innerspring Bed
While innerspring mattresses are popular, they have a lot of downsides. Innerspring beds are prone to sagging and sinkage and have an overall shorter lifespan than other types of mattresses. Even if your innerspring mattress is new, back pain is a common problem due to the lack of support they provide. They do not offer proper body contouring or pressure point relief. Without this support, you are more likely to wake up with stiffness or pain.
6. Your Mattress Is 7 Years Old, or Older
If you have been sleeping on the same mattress for over 8 years, it is time to get a new one. Different mattress types have varying lifespans: an innerspring mattress may last up 10 years if it is high-quality and maintained. A memory foam mattress, depending on the material and thickness, can last up to 15 years with proper care. When replacing your mattress, consider buying a new base as well. Make sure the box spring or foundation you buy with your mattress is truly the best base. An innerspring mattress will need a different support base, such as a standard box spring, then a memory foam bed, which requires a platform or slatted foundation. If your mattress is looking a bit worse for wear, it could be causing our back pain. It’s time to start shopping.
7. Your Bed Is Not The Right Size
When looking for a new mattress, it is essential you choose the right bed size for good quality sleep. To find out what length mattress you need, add 5 to 7 inches to your height. If you are 5' 7?, a bed that is 6' to 6' 2? (or 72 to 74 inches) long would be optimal. If you share your bed with another person, you will likely need a bigger bed than the standard double size. To test this, lie next to your partner and put your hands under your heads. Your elbows should have an inch or two of space between them.
If you have determined it is finally time to upgrade your bad bed, you should know your options and what is best for you and your situation. When looking for a new mattress, make sure you keep a lookout for the above features listed above. If you want your bed to “cradle” you, we recommend a mattress made of a medium-firm material such as memory foam. This will give you the kind of support you need without putting uneven pressure on your joints or back. Check out our other posts for more lifestyle tips and advice.