The Cause Of Back Pain While Sleeping
Your sleep-induced back pain is likely caused by a misalignment of your spine. Most of us dont have perfect posture and our activities throughout the day can begin to tighten muscles in our backs that result in pain while we sleep.
For example, sitting all day can cause the muscles in the hips to tighten, leading to an over-curvature of the spine around the lower back. Or slouching might cause the muscles in the shoulders to tighten, resulting in pain in the upper back.
Certain sleeping positions can exacerbate this tightness. The fetal position that many of us find most comfortable tends to introduce more curvature to the spine and too much straightness to the legs.
Sleeping on the back can cause the lower back to arch. Sleeping on the stomach can push the hips back, leading again to curvature of the lower back. All of this stress on the spine and surrounding muscles can lead to tightness and pain upon waking up or even during the night.
How Can A Firm Mattress Cause Back Pain
Mattress firmness is a setting configured by the manufacturer that influences how hard or soft a mattress is likely to feel when you lie on it.
However, the final firmness, feel, and overall comfort level will depend on how your individual body weight, body type, and dominant sleeping position interact with the mattress.
This means that a firm mattress will typically feel softer to heavier weighted sleepers over 230 lbs who sleep on their back or front, whilst a firm mattress is likely to feel even firmer the lighter you are and sleep on your side .
Furthermore, back pain can have many causes and is highly dependent upon your individual circumstances and medical conditions.
All of this variability, subjectivity, and uncertainty means that its NOT accurate to make the sweeping generalization that a firm mattress causes back pain, nor would it be fair to say that a firm mattress is automatically the best choice if you have back pain.
For example, Eileen Vollowitz, BS, PT a physical therapist specializing in orthopedics and occupational health who is the founder of Health by Design says that the traditional medical advice of sleeping on a firm mattress may help some individuals but also harm others potentially exacerbating lower back pain .
Based on my own experience of sleeping on mattresses with different firmnesses and what I know about mattresses in general, here are the 3 primary ways that sleeping on a mattress thats too firm for you could cause back pain:
Tips For Finding The Best Mattress For Your Back
Here are some key things to look out for when finding the best orthopaedic mattress for your back:
- Firmness rating: while it has been suggested that people with a bad back should get an ‘extra-firm’ mattress, this is not always the case. For example, petite people may need a softer mattress to suit their needs.
- Try it out: it can take a little time to settle-in with a new mattress. At Silentnight we offer a 60 day comfort trialto give you more than enough time to get well-acquainted with your new mattress.
- Zoned support: zoned and targeted support in the areas you need it most, such as the shoulders and hips, are vital to healthy spinal alignment and reducing lower back pain.
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What To Do If You Suspect Something Else
Theres only one major tiphere: See a doctor, whether it is your primary care physician or aspecialist. Each condition that mimics spinal problems comes with its own treatments,but the first step is an accurate diagnosis. For example, a nerve test such aselectromyography can help a doctor spot neuropathy, and a blood-flow testsuch as the ankle-brachial index can distinguish between spinal stenosisand peripheral arterial disease.
Its so important to look atall of your symptoms and history and do a thorough examination, Dr. Khalafsays. Its how we can tell the difference between a back issue and a medicalcondition.
Mattress Firmness Suitability For Back Pain
Mattresses can potentially be available in any of the following firmnesses .
Extra-Soft
Extra soft mattresses are typically best for side sleepers that weigh less than 130 lbs because they allow you to sink more deeply into the mattress materials to remove pressure on your hips and shoulders.
This means that an extra-soft mattress may be suitable if you have back pain thats primarily triggered by surface pressure such as sciatica or nerve-related back pain because the softer surface is less liable to create pressure points.
Soft
Soft mattresses are often preferred by side sleepers and lighter weighted sleepers under 150 lbs again due to the greater give afforded by the upper comfort layers that may also provide relief for back pain that is brought on through pressure points.
Softer mattresses are often best avoided by heavier weighted sleepers over 230 lbs especially if you sleep on your front because youre more likely to sink into the mattress and experience back pain due to spinal misalignment and bad posture.
Medium-Soft
Medium-soft mattresses are often enjoyed by side and back sleepers in the 130 230 lbs range, whilst front sleepers under 200 lbs who prefer more pressure relief may also feel well supported.
Medium
A medium firmness mattress is the most popular mattress firmness and is typically best suited to front, back, and side sleepers in the 130 230 lbs range .
Medium-Firm
Firm
Extra-Firm
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Changes In The Mattress Structure
If there are visible sagging, body impressions, and/or indentations in your mattress deeper than 1.5-2 inches then these changes in the structure of your mattress could be a signal that your mattress is the root cause of your back pain.
In particular, if the integrity of the lower support core has been compromised then this is a strong indicator that your mattress is causing your back pain because the support cores primary function is to uphold your body weight and maintain good posture.
Can Fillings Also Settle To Cause Mattress Sagging
Yes, fillings will settle, and they will settle faster than springs. However, the main support in any mattress comes from the spring unit. There are countless fillings used in the mattress industry including natural materials and man made fillings, mainly in the form of polyester fibre and foams. Natural fibres are best if you wish your mattress to avoid sagging over time. This is because they are more resilient and absorb moisture better than polyester for example.
Polyester pads are not necessarily a bad thing in a mattress, but they tend to break down easier when subjected to moisture that we all perspire whilst our body repairs itself through sleep.
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A Luxury Model Thats Worth Every Penny
tempurpedic.com
- Sizes: Twin, Twin Long, Full, Queen, King, Split King, California King and Split California King
- Trial period: 90 nights
Filled with special Tempur-Material that was originally developed by NASA, this luxury mattress provides advanced pressure relieving power thats ideal for those with back pain. Responding to your weight, shape and temperature, this adaptive mattress caters to your body for a quality nights rest. The proprietary material also absorbs motion better than other memory foam mattresses, so if you sleep with a partner, you wont get jostled awake if they toss and turn in the middle of the night.
Reviewers report reductions in back pain and no more tossing and turning throughout the night, with many agreeing that this mattress is worth every penny.
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.
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Tips To Help Improve Your Sleep Overall
Your mattress is a vital part of getting a good nights sleep, but there are some additional ways to help you fall into a restful sleep.
Here are some tips:
- Establish a regular bedtime and morning schedule to help set your circadian rhythm.
- Exercise regularly, if your back pain allows for it.
- Avoid stimulants including caffeine and nicotine.
- Try not to put too much pressure on yourself to fall asleep, as this could lead to stress or anxiety.
- Make sure your sleeping environment is suitable and free from distraction .
Signs Your Back Pain Might Be An Emergency
In our 20s and 30s, normal back pain often can be attributed to factors of daily life, such as sitting too long, picking up children, or overdoing it while exercising.
In our 40s and older, work injuries and the beginnings of arthritis and degenerative conditions are more common.
Back pain is so common, in fact, that many patients shrug off symptoms that might indicate a medical emergency.
Approximately 80% of adults will experience back pain in their lives, so its important to be able to identify the severity of your symptoms and track how long the pain lasts.
If back pain can be associated with a specific activity, such as lifting or twisting wrong, and the pain goes away within 72 hours after resting and applying ice, its usually nothing to worry about. However, if pain creeps on gradually, appears suddenly, or doesn’t go away, you might have a more serious condition.
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Invest In The Right Mattress To Help Your Back Pain
Weve been handcrafting all-natural fabric mattresses since 1929. Our #1 priority is to build every customer we are privileged to serve with a mattress that fits their specific needs. No two bodies are alike, which is why we believe handmade, best-in-value mattresses are the best choice for back pain! We stand behind that claim with our 60-day comfort guarantee!
Check out our Mattress Match to find your perfect mattress.
Consider Buying A Mattress Online
A great way to score a deal on a new mattress is to buy online. While it might seem like a strange concept if youre used to going to a brick-and-mortar store, the truth is that buying online offers some huge advantages.
Most online mattresses are sold directly by the manufacturer. Eliminating the middle-man and the need for showroom space means lower prices, and the growing competition between retail and online storefronts has only generated more deals for shoppers.
But the benefits go beyond just price. Shopping online is convenient, allowing you to browse options from the comfort of your own home and without any salespeople eagerly pushing a sale to earn a commission. Having the time to research each mattress and compare it to others is a major contrast to the brick-and-mortar experience where youre limited to just whats available in that store.
When buying online you dont have the ability to feel out a mattress before purchasing, but almost all online retailers provide a sleep trial with no-hassle returns, offering you a full refund if you try out the mattress and dont like it. This gives you a no-risk opportunity to try out a mattress for weeks or months in your own bedroom as opposed to for just a few minutes in a store. Over the longer-term, virtually all online mattresses come with a warranty of at least 10 years to protect against future problems, which are rare in mattresses sold both online and in-store.
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Lower Back Pain: What Could It Be
Do you have lower back pain? You are not alone. Anyone can experience lower back pain at any time, even if you dont have a prior injury or any of the risk factors. It is not always serious and can often get better on its own. But in some cases pain is your bodys way of telling you that something isnt right.
Learn more about lower back pain and what causes it from rehabilitation physician Akhil Chhatre, M.D., who specializes in back pain in the Johns Hopkins Department of Physical Medicine and Rehabilitation.
Can A Bed Frame Cause Back Pain
I know how it feels to suffer from back pain, especially when you are lying on your bed for comfort and rest. Back pain may cause due to different reason but one of the ugliest reasons for back pain is a bad mattress or a bed frame, but how would you be sure that the mattress is the culprit? Here are some clues to find it out.
Jump to the Right Section
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Try A Mattress Topper That Can Provide Pressure Relief
If you sleep on your side, a memory foam mattress pad conforms to your body to allow your shoulders to sink in while keeping your spine aligned. Back sleepers can also benefit from a reasonable foam mattress pad because it conforms to your lower back.
Just be sure youre not only getting the right one, but youre also using your mattress topper properly.
What Makes A Good Mattress
Obviously, not all beds are created equally when it comes to back pain . In general, there is no specific type or brand of mattress that is better than another. The perfect mattress is a matter of personal preference, but some innate properties must exist for that mattress to be healthy for your delicate back.
Here are the top 3 things to look at when shopping for or analyzing mattress quality:
- The bed needs to be supportive of your entire body when it is in a neutral position with proper spinal alignment.
- It must not be too firm, lest it pushes on the main pressure points of your spine.
- It must not be too soft, lest it leaves your pressure points unsupported while creating spinal curvature.
According to experts at the UCLA Medical Center, a mattress that does not fit into the Goldilocks Zone of firmness and softness can lead to serious back discomfort in the morning the type that could ultimately turn into a chronic problem.
Its better to figure it out now than to be sorry in the months and years to come as you develop a more serious issue.
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How Back Pain Affects Sleep
Related Reading
Back pain is a widespread problem that affects an estimated 80% of adults at one time or another. It can make all types of daily activities difficult including walking, working, sitting, and lifting even lightweight items. Unfortunately, back pain complicates sleep as well, making it hard to find a comfortable position to fall asleep and keep sleeping soundly through the night.
Research studies have found that over half of people with lower back pain report sleeping problems. These negative impacts on sleep arise in people who have both sudden and short-term back pain and those who have long-term, persistent back pain.
People with pain tend to have fragmented sleep that occurs from waking up during the night. Upon waking up, getting back to sleep can be difficult because of ongoing aches and discomfort. Pain can also contribute to stress, depression, and anxiety, all of which can be detrimental to quality sleep.
Back pain sufferers can take a number of steps to try to feel and sleep better. Getting medical help for serious back problems may help reduce pain. Treatments depend on the cause and nature of a persons symptoms and can range from surgery to physical therapy to pain-relieving medications.
Products That May Help:
Get a Standing Desk -standing, even for short periods throughout the day, has been proven to help alleviate or prevent sitting-caused back pain. By standing at your desk you’ll burn extra calories and the variability offered by a sit-to-stand desk will benefit you in more ways than you might think. Our writer, Ryan put together a great guide on buying a standing desk. and is a really good value for money.
Get an Ergonomic Chair – for most of us, sitting is just part of our daily lives and jobs. Even for those with the benefit of a standing desk, it’s still important to make sure that you have a quality chair for the considerable time you still spend sitting.Ergonomic focused chairsoffer lower back or lumbar support which is key in making your sitting time much less painful.
Use an Inversion Table – the only way to get 100% decompression of your spine compared to when you stand is to invert at a 60-degree angle. There is some research supporting the use of inversion tables to get rid of back pain. And besides getting rid of back pain, there are many other benefits reported by users.
Get a Foam Roller – we think foam rollers are a great, cheap option for targeted massage and tissue release. We are a big fan because they come in many shapes, sizes, and difficulty levels that will fit just about any budget. You should do your research though as there is an initial learning curve to overcome.
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