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 .
Do You Wake With An Ache Or Suffer From Back Pain Finding The Right Mattress Might Make Things Easier On Your Spine
Back pain is horrible, and if you sleep on the wrong mattress, the pain often gets worse. But while theres no such thing as the perfect mattress for everyone, or even everyone with back pain, there is such a thing as the perfect mattress for you. Find it and you can wake up with less back pain.
So do your research, taking into account your weight, sleeping style and type of back pain and never, ever assume orthopaedic mattresses are always the best. In fact, as youll see from our buyers guide, the term simply means firm. If you pick the right mattress, it’ll encourage a good sleeping posture and support you in all the right places while still relaxing your muscles all of which will combine to give you a good nights sleep and lead to less discomfort the following morning.
Read on for our top mattress recommendations, after which you’ll find an in-depth buying guide on how to pick the best mattress for a bad back.
A Zoned Model Thats Firm In The Middle And Softer Around The Edges
- Materials: Pocketed coils, wool comfort layers
- Sizes: Twin, Twin XL, Full, Queen, King, California King
- Trial period: 100 nights
Made with layers of pure New Zealand wool and 100% organic cotton, the Parachute Eco Comfort Mattress is another eco-friendly mattress that can help alleviate back pain. It has two layers of pocketed steel coils, and its designed to be firm in the middle for back support and softer at the head and feet for pressure point relief and spinal alignmentgreat for combination sleepers. In between the coils is a comfort layer made from real wool, and the whole thing is wrapped in an organic cotton cover.
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Best Mattress Overall For Back Pain
From motion transfer to edge support, the Casper Wave Hybrid offers a great nights sleep. The motion transfer, which we scored 9 out of 10, means this is a good choice for the couple, while the edge support, which scored 8.75/10, means this is a great option for the person who likes to sleep on the edge.
Final Word From Sleepopolis
At the end of the day, a new mattress isnt going to solve your back pain woes anymore than a strict diet will. More than anything, its about a lifestyle shift in which you combine these different factors to create a plan specific to your needs.
Maybe your ideal routine will involve a healthy amount of fatty fish, long morning walks, and a bed featuring Zoned Support at the hips. For another sleeper, it may entail vigorous spin classes, more greens, and a plush memory foam mattress for pressure relief at the upper back.
As always, any major life decisions should be made in consultation with a medical professional. The information provided in this guide is just that: Information. Were not doctors, nor do we claim to be, so I highly encourage those with chronic pain to seek professional advice for any and all serious health issues.
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Best Mattress For Comfort
Haven Boutique mattress is one that provides a medium-plush comfort that will truly appeal to side sleepers as well as any person trying to find a slightly softer feel.
Simply falling shy of a real medium feeling, at regarding a 4.5 to 5.5, this bed will actually attract any person that has discovered memory foam mattresses also hard in the past.
The comfort of this bed is going to be most enticing to side sleepers. Providing a supportive feeling that is matched with sufficient layers of comfort.
The memory foam layers are contouring yet also simply responsive sufficient to not leave you feeling stuck. Providing this somewhat soft mattress model much better versatility as well as a more well balanced feeling than the majority of other memory foam beds on the market.
Mattress Kind: All Foam
Customer Ranking: 4.9 out of 5
Firmness: Soft Best Mattress For Heavy Couples With Back Pain
Trial Period for Returns: 18 months
How To Know Which Level Of Firmness Suits Your Spine
As you age, your spine loses some of its flexibility. If you sleep on a soft mattress but have very little range of motion in your lower spine, your lower back will not sag significantly as it doesnt have the available movement.
- If you have significant mobility loss of your spine and suffer from significant spinal stiffness, a slightly softer mattress may suit you best.
- Conversely though, if you have very mobile joints you will need a mattress that is moderately firm. If your mattress is too hard, your lower back will arch too much, but if its too soft your lower back will sag too much.
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Q: What Kind Of Mattress Causes Lower Back Pain
A: Mattresses that are too old and sagging cause lower back pain. Today’s modern mattresses can last seven to 10 years on average. So if you’re sleeping on a 20-year-old mattress that has lost its structure, it’s no surprise you’re experiencing lower back pain. When you’re selecting your new mattress, be sure to choose a medium-firm to firm level that will support your back without placing too much stress on your shoulders and hips.
Best Mattresses For Back Pain By Sleeper Type
- Side Sleepers
If youre a side sleeper, you need to pay attention to all the normal mattress shopping topics like price and materials, but you also need to balance back support with pressure relief. Thats not easily done and its not always perfectly apparent to you when youre first testing a bed.
When you try out a bed, be mindful of how your spinespecifically your lower backfeels. And make sure to keep an eye on it throughout your trial period with the bed. If you feel like the mattress is pushing or pulling you out of alignment, you should probably continue your mattress search.
Best mattress for you: Purple Hybrid
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Creating Optimal Spinal Alignment
When we enter slow-wave sleep, our muscles are not paralyzed like in REM periods, and we may move around. This could mean rolling around and winding up in odd sleeping positions. If you have a mattress with zoned support, this shouldnt be a big deal as long as you dont wind yourself into a pretzel. The mattress should do the work in letting your shoulders and hips sink in a little while supporting the spine.
However, if youre on an ultra-hard bed and end up on your side, you could end up messing with the spinal curve, and if youre already dealing with pain and inflammation, this isnt great news.
Mattresses have come a long way in the past few years and many companies have realized the benefits of proper spinal alignment for sleep. When youre laying on the side, proper alignment should be fairly straight, allowing the hips and shoulders to sink in slightly while supporting the middle. Mattresses that offer zoned support tend to be great at this.
When sleeping on your back, there should be a slight curve in the spine, with support in the mid and low back, while allowing the neck to rest backward. If you live in the twenty-first century, you probably spend a fair amount of time looking at screens. Whether on your phone, a computer, or a gaming device.
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Mattresses That Can Help Alleviate Lower Back Pain
As you spend one-third of your life in bed, its important to pick a mattress that gives you plenty of support. If you dont do this, then you might find that poor sleeping posture can mean that your spine isnt correctly aligned, which is one of the main contributors to lower back pain.
Whilst personal preference should always govern your mattress choice, and there is plenty of evidence to suggest that firm mattresses can give you support if you sleep on your back or front. You can get a firm open coil spring mattress for as little as £119, but if you sleep on your side, then you might want to pick a medium-firm mattress.
You can get a medium-firm mattress for as little as £79, but if you are willing to spend a little extra, then you can see how a reflex base foam could give you an extra level of support.
A hybrid mattress combines the best of both worlds pocket spring and memory gel.Pictured: Sleepeezee Hybrid 2000
Some people find that softer mattresses with pocket springs can cater to their needs. Whilst these can be more expensive at around £415, its always essential to check that they can keep your spine perfectly aligned as you sleep.
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Is Spinal Alignment The Most Important Factor
Spinal alignment is certainly important, but its not the only factor when it comes to sleeping with back pain. Pressure relief is also important for helping you reduce pain and get to sleep. However, its important to find a material that relieves pressure while still allowing movement.
If you find youre waking up stiff and sore but feel better after you get moving, you could be dealing with swelling or inflammation in the joints or muscle tissue. While this can occur in almost any type of injury, its usually a sign that the injury isnt getting motion, especially while you sleep.
When it comes to spinal injuries or misalignments, most chiropractors and physical therapists will treat the issue by aligning the spine and increasing motion to reduce inflammation and swelling. If you can move around easily when you sleep, either to reposition or rollover, your body may be able to help aid in that process.
Select The Right Firmness Level
Choosing the right firmness of your mattress is imperative when you are looking for the best mattress for back pain. This is because the firmness of your mattress will help in providing proper spinal alignment and relieve form back pain. If you are on the heavier side, you would need a more firm mattress to support your body weight, whereas if you are under 130 pounds you can get adequate support from the softer mattress. Typically, the firmness of mattresses is measured on a scale of 1 to 10, wherein 1 being the least firm. A majority of mattresses sold in the market ranges between 3 and 8 and the most common is the 6 and 6.5 scale.
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How Old Is Your Mattress
Dr. Perry warns that mattress springs break down over time, which makes your bed softer. This can aggravate a patients back, he says.
Based on this, does it makes sense for you to get a new mattress, or can you reduce pain and stiffness with your old one? While this is likely to vary among individuals, medical research may help shed some light on the question:
A study in Applied Ergonomics measured the comfort and quality of sleep for 27 patients with low back pain and stiffness. The participants recorded their sleep comfort and quality in their own beds for 21 days and then with a prescribed bedding system, which they used for 12 weeks. The study found that the participants showed progressive improvement in back pain and stiffness on the new mattresses and their quality of sleep improved significantly.
Why Does It Matter
When the body experiences trauma, like a car accident, a fall from a ladder, or slipping on the ice, the body has to find a way to accommodate the damage, heal it, and keep us walking upright. These changes can create misalignments that sometimes last for years and cause pain.
If youre wondering what this has to do with sleep, the answer is two-fold. One, sleeping wrong can be enough trauma to cause these issues, and two, sleeping right is a big part of healing these issues. So while those with chronic back pain might think they have a rocky relationship with sleep, the real issue might be the habits or the mattress.
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Support And Pressure Relief
Support If you are reading this article its likely you suffer from back pain, and this is why support is the most important criteria when searching for a mattress. Support = pushing up into you.
It means giving those areas of your body the assistance they need to relax and de-stress throughout the night.
The area of your body that needs this the most is the lumbar spine . If you are a back sleeper then a mattress that is comfy, plush or soft will cause you to sink in, and will not give your body the support it needs, leaving your muscles tired from working all night to support your mid and low back.
So, If you are a back sleeper or suffer from middle orlow back pain then a supportive mattress is what your body needs.
Pressure Relief Pressure relief is another important criteria when searching for a mattress that helps relieve your pain. Pressure relief = you pushing into the mattress. This is not to be confused with sinking in.
A quality mattress that relieves pressure points should gently but firmly support your body in a comfortable position. What parts of the body need pressure relief? Parts that stick out, particularly the shoulders and hips.
Without pressure relief, these areas are being compressed and are forced to constant stress throughout the night. So, if you are a side sleeper or suffer from hip and shoulder pain then a mattress that gives you pressure relief is whats best for your body.
Why Should You Choose Fresh Up Mattress For Back Pain Relief
The company fresh up is quite concerned about your spine. In fact they believe that it needs the right support so that you can sleep comfortably. In this context, they brought the Fresh Up Ortho Mattress. This kind of mattress provides amazing support to the back, shoulder. In fact it releases the aching from minute pressure point zones, providing relief from back pain thus allowing you to enjoy an aligned spine. Therefore you can have this orthopedic mattress without any second thought because it promises to offer a sound night sleep. Fresh mornings on the way!
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What Are The Best Mattresses For Bad Backs
Although there’s a perception that people with bad backs are more comfortable on firmer mattresses, in reality, it depends on the individual. A 2003 study in the medical journal the Lancet suggested that a medium-firm mattress provides the best results for people with non-specific back pain, but if you find a softer mattress helps you to sleep comfortably, that’s the right mattress for you.
It’s also a good idea to replace an old mattress that you’ve slept on for years, as these tend to develop sags in the spots where you sleep. Even small sags of half an inch mean your mattress isn’t providing optimum support, and sags an inch deep or more mean your spine isn’t being correctly supported.
With that in mind, it’s best to visit a mattress store and “test drive” a number of different ones for yourself. Get into your favoured sleeping position, and don’t be shy of taking a good few minutes with each one to really make up your mind!
When In Doubt Go Medium
Research is limited, but in one study, researchers assigned new mattresses to more than 300 people with low back pain. They used either “medium-firm” or “firm” mattresses for 90 days. Those in the medium group reported the least amount of discomfort.
You might consider getting a memory foam mattress . The foam molds to your body. The downside: Some memory foam mattresses keep in heat and the material might have more chemicals.
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Simpata Padded Visco 4 Cover
It is the same as the previous one. 15 cm of Pur-HR foam core and 4 cm of Visco padding. But its cover is made of fibers and has a 3D fabric band to improve breathability. It is articulated.
Its 23 cm thick core is made of high-density foam, 35kg/m3. It has different padding on each side. The winter side is made of Jacquard Stretch fabric, viscoelastic with graphene, Cool Flow foam, fiber, and stabilizer, and the summer side: 3D Soft mesh fabric, Cool Flow foam, and stabilizer.
How Does A Wrong Mattress Cause Back Pain
While it’s always best to consult a doctor on chronic back pain, the cause of your discomfort might be closer to home: in your mattress.
If your mattress is too soft to support your weight it can sag in the middle, which will distort your spine in a way that prevents it from naturally aligning through the night – the repercussions of which will be felt the next day.
As a mattress ages it also starts to lose its ability to effectively support you. This is one of the reasons it’s recommended you replace your mattress every 7 – 8 years.
It’s important to find a mattress that supports you effectively throughout the night. Inadequate support means more pressure is placed on your muscles to support your body, which is why people wake up in the morning with those oh-so familiar aches and pains.
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