Youre Tossing Turning And Waking Up When You Shouldnt Be
If youre due for your alarm at 8 am but consistently and involuntarily wake at 4 am, its possible that your mattress hasnt been properly supporting you. Unless you know youve got other relevant conditions, you shouldnt be in enough pain for it to jolt you awake.
The optimal degree of softness and firmness a mattress should be at depends on each individual, so a mattress thats got your friend rubbing their back all day might be your sweet spot.
If all signs are pointing to a shopping trip for a new mattress, well go ahead and recommend a premium memory foam Lull Mattress thatll give you the support you need to get the best nights rest that you deserve. Youll have plenty of support for a restful nights sleep without the days back pain.
For a limited time, save $250 on any Lull Mattress!
If Your Mattress Is Leaving You Feeling Achy Physical Therapy Can Help
Do you notice that you often wake up in more pain than you felt when you were going to sleep? If you have been dealing with low back pain that seems to be much worse in the morning, your mattress might be the culprit!
While back pain is a common enough ailment that most people think theyll just be stuck with it forever, you can find relief! But what is the true cause of your back pain at night? Could it be your favorite sleeping position or is your mattress actually causing your recurring back pain?
Call Providence Physical Therapy today to schedule a free consultation with our skilled physical therapist and learn more about how you can get relief from your lower back pain naturally.
Buy A Firm Mattress Topper
If your old mattress is too soft and/or has body impressions/indentations in the upper comfort layer then you may be able to fix this by buying a firm mattress topper to place over the surface and stop you from sinking too far into the mattress.
You could use this strategy in isolation or in conjunction with the plywood/floor techniques but again, I wouldnt really consider this as a viable long-term solution if the fundamental integrity of the mattress has been compromised.
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New Mattresses Have An Adjustment Period
“There is a transition period when you go from an old unsupportive mattress to a new supportive one,” says Wisconsin-based chiropractor Thomas Tozer.
If you were previously sleeping on a less-than-terrific mattress for years and years, your body likely got used to it, even though it wasn’t all that great for your back. When you move to a more supportive mattress, it may not feel quite as comfortable at the start, even though it’s much better for your back.
Think about how it feels to sit up straight after being hunched over for a long timethat’s similar to what happens when you switch from a saggy mattress to one that can keep your spine in a neutral, properly aligned position.
Here, one Saatva customer explains how it took three weeks to get used to their new mattress:
Its Got Very Noticeable Lumps Grooves And Indentations
In order to provide adequate support for your body, your mattress shouldnt have any lumps, grooves, or permanent indentations. No one wants to sleep on a lumpy bed! If your hands move up and down when you run them over your mattress, thats a good indication that you need a new one.
If your bed looks like a 3D map of the Rocky Mountains, its time to purchase a new one. Shop new mattresses and bed frames from Rent-A-Center to build your dream bedroom set. Then, top your new mattress with quality, high-thread-count sheets to help make your bed feel more like a hotel bed for a luxurious nights sleep!
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Waking Up With Joint Stiffness And Lower Back Pain 4 Reasons Why It Happens
A full nights sleep should help you feel rejuvenated when you wake and are ready to face the day. So why do you sometimes wake up with stiff joints and a sore lower back? Unless you have known back issues or an injury that contributes to poorer sleep, morning aches and pains are both confusing and frustrating.
There are plenty of reasons for sore joints and lower back stiffness. Its important to drill down to what the root cause is for you. Luckily, we know a thing or two about mattresses and quality sleep. Below are the four most common causes for morning sorenessand what you can do about them.
Your Sleep Position is Out of Whack
We tend to fall asleep in roughly the same position every nightand each sleep position has a different effect on your body. Simply put, not all sleep positions are created equal, which may account for some of your pain.
People who sleep on their stomachs are most prone to experience back and joint pain since this position pulls the spine out of alignment. Additionally, the twisting and contorting that stomach sleepers do to get comfortable can put extra pressure on the neck, lower back and jawwhich can even lead to poorer circulation. Most sleep experts recommend that stomach sleepers try to train their bodies to sleep on their sides, usually by propping their trunks up with a pillow.
Your Pillow Isnt Cutting It
Your Mattress is Too Soft, Or Too Firm
You Need to Switch Up Your Bed’s Foundation
Saying Goodbye To Your Old Mattress
Once youve waved goodbye to dust mites and back pain with a new mattress, you still have to get rid of the old one. Which, thankfully, is pretty easy. There are over 50 mattress-recycling facilities in North America, and their numbers are growing all the time.
Did you sleep better after getting a new mattress? Is your current mattress impacting how you sleep right now?
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The Age Of The Mattress
You shouldnt be sleeping on a mattress thats more than seven years old, explained Dr Smycz. It simply wont provide back support when the mattress is older than that.
A 2009 study foundthat newer bedding systems increased sleep quality and reduced back discomfort, whereas older and cheaper mattresses caused back discomfort and poor sleep quality.
Should You Get An Adjustment
It is a very wise idea to get a wellness adjustment from your chiropractor before you go mattress shopping. This can help relieve pain and help you have better posture and body support while you sleep. Ask your chiropractor for advice on sleeping positions, as well as recommendations for mattresses. Not only is your chiropractor a back expert, but he has probably heard a lot of recommendations from his patients who suffered from mattress-induced back pain.
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Other Ways To Help Your Back/neck Pain
Changing your mattress will most likely work wonders for your back pain if that was the cause. However, you can also incorporate a stretching routine into your day. Make it your daily goal to do a few stretches before going to bed and after waking up to help with spine flexibility.
Remember to learn how to sleep in the best position possible. Sleeping on your side with a pillow between your legs can help support your lower back. Certain pillows can also help promote less neck and back pain while you sleep.
Dead Skin Body Oil And Dust Mites Oh My
Since you spend about a third of your life in bed, you better believe that over time, your mattress starts to collect loads of dead skin and body oils. Who loves to snack on that stuff? Dust mites.
In fact, the typical used mattress can house as many as 10 million of the microscopic bugs, according to Ohio State University experts. And since even dust mites poop, that stuff is in your bed, too.
Pretty disgusting, right? Mercifully, the little buggers are invisibleand most of us seem to get along with them just fine. But if you suffer from allergies, sleeping on a too-old mattress can pose a problem. Dust mite allergies can cause sneezing, runny noses, itchiness, watery eyes, coughing, and sinus pressure.
It gets worse if you have asthma, which can be exacerbated by dust mites. Then, you could be at risk for difficulty breathing, chest tightness, or even trouble sleeping caused by shortness of breath.
Of course, even a mattress thats a few months old can have dust mites, just not as many as what would be in an older mattress or worse, a secondhand mattress. And since you cant buy a new mattress every year , it makes sense to take other steps to keep your sleeping space as dust mite-free as possible.
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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.
Is A Firm Mattress Good For Back Pain
Many people say that a firm mattress is good for back pain. However, others say not! If you have been sleeping on a soft bed your spine may have become used to it. Switch to a hard bed, and perhaps it will complain at the lack of comfort and give provided by this new sleeping surface. If you go camping and have just a groundsheet to sleep on rather than a camp bed, then you may find that the very hard surface is not good for your back.
The same is true of very soft mattresses. Sure, a soft mattress more easily accommodates the natural curvature of your spine, but you may sink too deeply into it. Your spine and joints might not get enough support to maintain their natural position and you may wake up in pain during the night. Click to check out this article by the Harvard Medical School.
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Look Into A Custom Mattress For Even Better Back Pain Relief
Last but not least, you may want to consider buying a custom-made mattress to help eliminate your back pain in bed.
A custom mattress is precisely what it sounds likea mattress made to fit your exact specifications and unique needs.
Custom mattresses can be made to fit almost any size . But they can also carry with them a wide range of other benefits like eliminating back pain, keeping you cool at night, and even eliminating certain sleep problems.
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?
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Your Spine Can Get Used To An Old Mattress
It takes time to get used to a new mattress topper. It also takes time to get used to a new mattress. Some people adapt faster than others, but normally you will adapt to it and any temporary niggles in your back tend may disappear. If you have been sleeping on an old mattress for years, your spine can get used to conforming to the pressure that the old mattress has been putting on it.
Your body, particularly your spine and lower back, can complain when you start using a mattress topper designed to eliminate the lumps and troughs in an old mattress. Even if you normally sleep on your side, you will feel the effects of this new sleeping surface. This pain is not always telling you that you are being harmed: it could be a sign that the mattress topper is trying to force your spine back into a healthy position.
Discovering The Truth About Your Mattress
You may be in love with your bed, but that doesnt mean it is in love with you back. Research has discovered numerous signs which indicate that a persons bed is to blame for their back soreness, especially in the morning. Pay close attention to how you or your partner behaves throughout the night. If you have any of the following sleep-disturbing signs, it may be time to replace your mattress.
- You wake up frequently during the night for no apparent reason.
- You toss and turn a lot or cant get comfortable.
- You feel increased pressure on parts of your body when laying in certain positions.
- You feel swallowed up by your bed.
- Your bed feels flat and unforgiving on the curves of your body.
- Your waking back pain goes away after about 20-30 minutes.
Back pain can be caused by several things, but if your bed is to blame then it should be very easy to tell. Your back pain may not be caused by something serious. In fact, studies show that about 56% of people who sleep on a medium-to-firm mattress have less back pain in the morning than their softer-mattress-having counterparts.
In general, sleep experts advise people to get a new bed ever 8 to 10 years. It may be that your mattress has served you well for a very long time.
However, it may also be time to replace it for something better if its causing you pain.
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Myth: Always Sit Up Straight
Slouching is bad. But sitting up too straight and still for long periods can also be a strain on your back. Take breaks a few times a day: Lean back in your chair with your feet on the floor and let your back curve slightly. Even better: Try standing for part of the day, perhaps while you’re on the phone or reading.
How To Correct Back Pain Caused By Mattresses
We know some of the reasons why your mattress is causing you backache now, lets talk about correcting those back pains.
1. Change your mattress
The best way to correct your back pain and prevent further occurrences of sleepless nights is to change your mattress. If your mattress is too old, too firm, or too soft, youll continue to experience pains. Read the guide on how to choose a mattress, visit the store and get a good one.
2. Maintain a good sleeping posture
Your sleeping posture may also be causing you to have back pains when you sleep. Try to settle into a good posture, and ensure you are comfortable. That way, you can get rid of back pain caused by mattresses.
3. Exercise
When you wake up with back pains, try to do a couple of stretches before you go on with other businesses of the day. Help your spine to relax, and it would get more comfortable enough to relieve you of the pain.
4. Use a pillow
Pillows are a good way to support your body even better when you feel back pains of any sort. They further help you maintain a good posture, find a better position to relax, and a good way to sleep.
5. Use an adjustable base.
You could also opt to use an adjustable base under the mattress so that you can control the inclination of your bed to a good sleeping position.
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How To Tell If Your Bed Is Causing Back Pain
While its hard to know exactly what the reason for your pain is, here are some signs you may need a new mattress:
The pain is there first thing in the morning. If you go to bed feeling great and wake up miserable, its a good sign your mattress is causing back pain. A mattress thats too soft will cause your spine to fall out of alignment all night long, and a mattress thats too firm will cause joint pressure in your hips that leads to pain in your lower back. Youre certain to feel this pain as soon as you try to get out of bed.
Youre tossing and turning all night. Its hard to get comfortable when youre, well, uncomfortable. If your spine isnt neutral on your bed, youll try all night to find a better sleep position when the problem is actually your mattress.
Your mattress is at least eight years old. As mattresses age, they lose their shape. A memory foam mattress will stop being able to cradle your shoulders and hips as it should, and an innerspring mattress will start to sag. An old mattress and back pain go hand in hand.
