Top Tips For Relieving Back Pain
While there are many causes of back pain, prevention is always better than cure. Heres a brief overview of things you can do at home, in the prevention or treatment of back pain.
1. Exercise. Professor Stuart McGill from Waterloo University says that the best approach is to spare the spine. Enhance the muscle challenge, and enhance the motor control system to ensure that spine stability is maintained in all other activities. He recommends three exercises: the bird dog, the side bridge, and a version of the curl-up.
2. Good posture. Making a conscious effort to keep your spine aligned, whether youre standing, sitting, or lying down, can have a positive impact on back pain. Poor habits such as slouching, hunching over your workstation, and even wearing high-heeled shoes can all point the way towards back problems. Keep your neck, spine, hips, and knees in alignment to ensure that all pressure is spread equally through the bones, muscles, and cartilage.
3. Buy a new mattress. A mattress thats sagging, lumpy, too hard, or too soft, can increase the likelihood of back pain. If your mattress is past its sell-by date , then it could well be time to invest in a new one and protect your spine. A mattress that offers inadequate support, combined with poor sleeping positions, can lead the vertebrae to put pressure on the sciatic nerve which, in turn, can cause lower back pain. A good-quality mattress can support the natural curve of the spine, during periods of inactivity.
How To Know If Your Mattress Is Giving You Back Pain
Sometimes its hard to tell what the cause of your back aches are since there are several proven causes. Still, therere three ways to know if your mattress is the cause.
The first clue is to observe when the ache starts. Usually, when the pain is coming from your bed, youll probably wake up feeling it. However, if youre able to stretch thoroughly, youll get rid of the pain within1530 minutes.
Another way to tell whether your mattress is doing more harm than good is to study how smooth your sleep goes. Tossing and frequently turning at night, or waking up at random times during sleep is a sign that your bed isnt ideal enough.
Thirdly, if your mattress has lasted for at least eight years, chances are that its no more in its the best shape. Old mattresses tend to have lost their ideal form.
In the case of an old innerspring mattress, it will start to sag. Meanwhile, memory foam will not be able to cradle the hip and shoulders as it is supposed to.
You Get Hot During Sleep
Although this is not a common situation, its more than possible to get hot during the night, especially if your memory foam mattress doesnt come with cooling technology. Memory foam is pressure and heat activated, so it traps heat and is less breathable, especially because its made out of synthetic materials.
A lot of people sweat on their back as a result. More often than not, sweating in the lumbar area can lead to irritation of the Sciatic nerve which can result in annoying itching and eventual back pain that radiates to the hips and legs. Luckily there are a few ways to fix this.
How to fix it:
- Dont use synthetic and polyester materials for bedding. Instead, use silky, linen, and pure cotton covers to make the bed more breathable.
- Invest in a breathable mattress pad or mattress topper. If youre buying a memory foam topper, ensure its infused with gel beads. Mattress protectors arent the best of ideas, they dont always have cooling properties, and are quite loud in the process.
- Invest in a cooling bed system, either a fan or water or air-powered cooler like ChiliPad.
Don’t Miss: Is Icy Hot Good For Back Pain
When Should I Be Worried About Lower Back Pain
If the pain lasts four weeks or longer. As time goes by, the pain will get worse. If you are experiencing any of the other symptoms, you should see your doctor immediately.
Get emergency medical help if you have signs of an allergic reaction: hives difficult breathing swelling of your face, lips, tongue, throat, or eyes wheezing tightness in your chest or throat trouble swallowing unusual hoarseness or any side effect that bothers you or that does not go away after you finish taking the medicine.
Be sure to tell any doctor or pharmacist who treats you that you were treated for depression or anxiety and take this medicine with a full glass of water for at least two hours before you go to the bathroom or get up from a sitting or lying down position.
Do not drive or do anything that requires you to be alert for more than a few minutes after taking this medication. It may be dangerous to drive a car or operate heavy machinery until you know how it will affect you.
Low Pain In The Back Triggered By Spine Degeneration Along With Injury
Repeated heavy lifting or a sudden awkward motions can stress back muscle mass as well as back tendons. If you stay in poor physical condition, continuous stress on your back can set off uncomfortable muscle spasms.
Disks function as cushionings in between the bones in your spine. The soft product inside a disk can rupture or bulge and also proceed a nerve.
You can have a protruding or ruptured disk without back distress. Disk illness is frequently uncovered by the way when you have spine X-rays for a few various other factors.
Osteoarthritis can affect the lower back. Oftentimes, joint inflammation in the spinal column can create a constricting of the area around the spine, an issue called spinal stenosis.
Your spinal columns vertebrae can establish undesirable splits if your bones wind up being porous and additionally weak.
Heres another thing.
Also Check: Is Stretching Good For Lower Back Pain
Also Check: Does Lung Cancer Cause Back Pain
How Does Back Pain Affect Sleep
Back pain affects your sleep quality due to various reasons. Here are some factors preventing quality sleep in those with a bad back:
- The sensation of pain is more at night because your brain is not preoccupied with other things during sleep
- Its difficult to find a comfortable sleep position, delaying the onset of sleep
- Pain sensation often wakes you up from sleep
- Prolonged use of pain medications may impair sleep quality
- Back pain limits physical activities, and lack of physical activities during the day leads to insufficient sleep at night
As Dr. Nayantara Santhi says, Poor sleep can intensify the feeling of pain, and conversely, pain can worsen sleep. As we do during wake, we should pay equal attention to our posture when sleeping. A good sleeping posture can relieve back pain and in turn, help you sleep better.
Memory Foam Mattresses Cause Back Pain: What To Do About It
Many people dont realize that memory foam mattresses cause back pain, but its a serious issue. This blog post will help you understand what causes the problem and how to prevent it. Memory foam mattresses are popular for their ability to conform to your body, which can lead to slumbering in positions that strain the spine or even lead to injury. Our tips below will show you how this mattress material is affecting your health and provide some quick fixes so you can get on with life without worrying about pain every morning!
Dont Miss: What Is The Best Thing For Back Pain
You May Like: Can A Uti Cause Severe Back Pain
Medical News Todays Methodology
MNT chooses mattresses, sheets, pillows, and other bedding that meet the following criteria:
- Certifications:MNT will choose products that have CertiPUR-US or other certifications. This means that the products are low in pollutants and free from heavy metals and volatile organic compounds.
- Size: MNT chooses products that are available in various sizes.
- Materials and fill:MNT selects products made from different materials and fills, such as memory foam and latex, to suit a range of sleep and lifestyles.
- Budget: MNT features products to suit a wide range of budgets.
- Firmness: MNT selects mattresses available in a range of firmness options to suit most peoples sleeping styles.
- Sleep trials:MNT chooses companies that offer a sleep trial.
- Shipping: Where possible, MNT will include shipping information, such as where the company delivers to and whether shipping is free.
- Warranties and return policies: MNT will include products with warranties and clear returns policies.
Please note that the writer of this article has not tried these products. All information presented is purely research-based and correct at the time of publication.
Medical News Today follows a strict product selection and vetting process. Learn more here.
Its Sitting On An Incorrect Base
A memory foam mattress cannot provide the much-needed support if the base slats are too far apart. The mattress will end up pushing through the gaps between the slats leading to discomfort and spine misalignment when you sleep. If the distance between the slats is more than 3 inches, it is possible that it won’t support your mattress. It is advisable to invest in a new one or a bespoke bed customized for you.
Recommended Reading: What To Do For Lower Back Muscle Spasms
What Can Cause Back Pain Aside From Your Memory Foam Mattress
Now, the first piece of advice I want to share with you is:
Dont rush to conclusions. Dont be in a hurry to ditch your mattress and invest in a new one if you wake up with back pain. The thing is, it can be caused by many other factors. So, before you move on to searching for one of the best mattresses for back pain, lets eliminate other potential issues and make sure that your mattress is the villain here.
So, here are the most common potential causes of back pain:
- sprains and strains , especially if you tend to overwork your back
- arthritis and its variations
Is Your New Memory Foam Mattress Causing Back Pain
If you buy an extra firm or extra soft memory foam mattress, it may cause your body aches, joint pain, and back pain. The medium-firm memory foam mattresses are fit for all sleeping styles and provide optimum back support. Most people buy too soft memory foam mattresses for more comfort but it may cause them lower back pain after sleeping a few days on it. I recommend you use a medium-range memory foam mattress that has a thick supportive foam layer. Some people ask that memory foam mattress hurts my back I think they should choose the correct mattress and maintain the right sleeping posture.
You May Like: What Causes Sudden Sharp Pain In Lower Back
What Are The Disadvantages Of Memory Foam
Gromer says that memory foam products may retain body heat, which could make them less comfortable in warm weather. However, Arand has not heard this complaint from her patients. In our culture, most people can adjust their thermostats or blankets for the appropriate season, Arand says.
When new, memory foam can produce an odd chemical smell a phenomenon called offgassing. To minimize this problem, the Sleep Products Safety Council, a sleep products trade group, recommends airing out the mattress or pad for at least 24 hours before putting sheets on it. If you follow directions, the smell dissipates quickly, Arand says, But Ive never heard of anyone having reactions to it.
Read Also: What Helps Lower Back Arthritis
What Can I Do For Back Pain
Buying a new mattress is a starting point in curing a mattress induced back pain. However, you can also schedule daily stretching routines. You could stretch a few time after waking up and before you go to bed to make your spine more flexible.
You should also learn how to sleep in the correct posture. It is recommended that you sleep on your side with a pillow between your legs. The pillow will help support your hips and lower back.
While shopping for a new mattress, make sure to spend time testing it. No matter how silly this may feel, keep in mind that its a necessary step to help you choose the right mattress.
Don’t Miss: Why Does My Lower Back Hurt Everyday
But Can Memory Foam Mattress Cause Back Pain
When it is time to go to bed, you are probably feeling tired and your back already hurts. After all, you spent an entire day compressing your back muscles and a good night sleep can help them improve. However, what happens with most mattresses is that they are not able to provide the right support to your lower back, which is the area where most people suffer from. So, the result is that your muscles continue stressed and tensed.
But is this the result when you use a memory foam mattress?
No, it isnt. After all, one of the main advantages of using a memory foam mattress is that this material is able to quickly adapt and mold to your own body providing you with all the support that you need during the entire night. So, when you change your position while you are sleeping, the memory foam will follow your movement and will accommodate to the area where you need the support to be at that moment.
In case you are already using a memory foam mattress and you believe it is causing you back pain, this may be related to your own sleeping position. The truth is that in order to choose the best memory foam mattress for you, your sleeping position plays an important role. This is why youll see manufacturers stating the best sleeping positions for each one of their mattresses.
Your Mattress Is Too Firm
Firm mattresses are a favorite for mixed sleepers, stomach sleepers, and heavy people. Others may find a firm mattress way too firm. A firm mattress may be causing back pain for back sleepers. They should look for a softer mattress anywhere from a medium-soft to a medium-firm mattress. In fact, medium-firm mattresses should do the job for the majority of people.
How to Fix a Firm Mattress
You can fix a firm mattress by using a soft mattress topper. Mattress toppers like Amerisleep Lift protect the mattress and give you a better feel while keeping the proper support of the mattress.
Another strategy is to just wait for it to break in. You may actually get used to it in the process.
Don’t Miss: What Could Cause Severe Lower Back Pain
Dont Sleep On A Mattress Thats Too Soft Or Too Hard
Goldilocks was onto something when she picked Baby Bears just right bed.
A mattress thats too soft will cause your back or hips to sag and your spine to fall out of alignment, which can lead to significant pain. A mattress thats too firm will put too much pressure on your joints, especially if you sleep on your side or your back.
Thats why if you want to reduce your back pain in bed, you need a mattress that offers support but that also contours to your body to provide pressure relief and relieve pain.
That being said, theres no one-size-fits-all-best mattress for back pain. Plus, there are plenty of different materials to choose from. So be sure youre investing in a mattress made from suitable materials for your unique needs.
Our Top Mattresses For Back Pain
The impact of back pain on an individual cannot be underestimated. At best it can be a constant ache, and, at worst, it can result in limited mobility and chronic pain. Getting a good nights sleep is crucial to the healing process and your overall wellbeing.
Here are our top five recommendations for mattresses for back pain.
Also Check: How To Alleviate Back Pain During Pregnancy
Reasons Why Your Mattress Is Causing Back Pain
Sleeping in your bed at any time should be an activity that helps to recharge your body, relax and get ready to start a new day. However, the moment these advantages are no longer attached to your mattress and your mattress causes back pain then its time to take a new look at your mattress.
Mattresses, of course, are fantastic and one of the best places to get a good nights rest, get work done and even watch television from on a lazy afternoon. Mattresses are created to be durable, so they are known to last up to five years and even ten years in good condition, depending on how you use them. During their years of use, they are still expected to serve many good purposes and be utilizable.
Have you been experiencing back pain when you lie on your mattress? Or is your mattress becoming so uncomfortable that the thoughts of sleeping on it turn you off? Do you have aches but arent sure if your mattress is the cause?
Best For Lower Back Pain: Leesa Legend Hybrid
Leesa recommends this mattress for people experiencing lower back pain. It is suitable for all sleeping positions.
This hybrid luxury mattress features two layers of springs for edge support, alongside hip and shoulder support. It also comes with patented premium foam and provides medium-firm support.
The hypoallergenic cover uses 100% organic cotton, moisture-wicking merino wool, and fiber from recycled water bottles. The mattress has CertiPUR-US certification.
It comes with two free down alternative pillows.
The price depends on the mattress size chosen, as follows:
- Twin XL: $1,899
The following are common questions and answers about mattresses for back pain:
Also Check: How Do You Stop Lower Back Pain