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.
How Does Sleeping Position Affect Back Pain
Back pain can occur as a result of an underlying condition or sleep-related factors. The right mattress topper can help relieve pressure points and support natural spinal alignment, which could also help contribute to reduced back pain. However, each sleep position can affect the spine differently, so those suffering from back pain may want to consider the role of their preferred sleep position.
Side sleepers frequently prefer a slightly softer sleep surface that balances conforming and support. Too firm of a topper may not allow their hips and shoulders to sink in enough, while too soft of a mattress topper may let their hips and shoulders sink in too much. Either of these situations could put a strain on their spines and contribute to back pain. A thicker topper could be ideal for a bed that is too firm, as it can provide ample room for a side sleepers hips and shoulders to sink in. A firmer topper that helps prevent sinkage will be better for a bed that is too soft.
Back sleepers usually like a slightly firmer sleep surface that gives them the support they need to maintain their natural spinal alignment, so they may prefer firmer and/or thinner mattress toppers. A topper that is too soft could allow their hips to sink in excessively and make it difficult to keep their spine well-aligned. Too firm of a topper could also be problematic, leaving a gap between the bed and the sleepers lumbar region.
If You Have Hip Pain When Sleeping On Your Back
If you have hip pain when sleeping on your back, it can make almost any other sleeping position uncomfortable. This pain is often caused by tension in the hip flexors which then tug on your lower back, hips, and legs.
For alleviating your hip pain when sleeping on your back, try placing a pillow or rolled-up blanket under your knees. Depending on the degree of muscular tension, you may need two pillows positioned under your knees. This places your hip flexors in a relaxed state, easing tension on your lower back and hips.
If you feel a pinch on your groin while laying in this position, allow your legs to spread and rotate outward. You can even use pillows on the outside of your knees to keep them comfortable and supported in this position.
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Tips For Better Sleep With Back Pain
- Try sleep in a different position and use a pillow to support different body parts. If youre a side sleeper, place a pillow between your knees. If you sleep on your back, place the pillow underneath your knees.
- Try not to sleep on your stomach because this sleep position puts extra strain on your spine.
- Make sure your pillow is at a comfortable height and not creating too much pressure on your neck. Your pillow should be placed under your head and neck, not your shoulders.
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.
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Is The Purple Mattress Good For Back Pain
The Purple Mattress utilizes hyper-elastic polymer, an innovative material that stays soft and firm simultaneously. While it does an exceptionally good job at relieving pressure-points, this unconventional mattress may not be suitable for everyone with back pain. In this case, it’s a good idea to seek alternatives such as an innerspring.
How Do I Know If My Mattress Is Causing Back Pain
Because back pain can be caused by many things, its often difficult to pinpoint whether or not your mattress is the culprit. If your back pain is worse in the morning, thats a good sign that your mattress isnt providing proper support. You may also find yourself tossing and turning throughout the night. Additionally, if your mattress is more than seven years old, thats another clue it might be time to invest in a new one.
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Massage Chair For Sciatica
Its estimated 30 million people with sciatica pain seek alternative treatments like a massage to relieve back pain. This astounding figure has led to the introduction of massage chairs. They have built-in robotics that provides deep tissue massage. A massage chair is designed to give a smooth relaxation by performing vigorous massage techniques. Other than that, it stimulates blood flow to the problem area and revitalizes the massage area. But the most beneficial aspect of a massage chair is to increase the endorphin levels. These are the good feel hormones that reduce anxiety and increase pain.
There are two questions you should ask yourself when choosing a massage chair for sciatica: why do I want one? How much do I want to spend? Obviously, you should buy a chair that allows you to customize your massage. No matter the kind of chair youre looking for, be sure to compare the top-rated products. Try it out and evaluate whether it will meet and exceed your expectations.
Q: What Mattress Firmness Level Is Best For Lower Back Pain
A: Extra-firm mattresses used to be the go-to for sleepers looking to alleviate lower back pain, but that’s no longer the case. Your best bet is to try a medium-firm to firm mattress that allows your spine to rest in its natural “S” curve and provides cushioning for sensitive joints like the hips and shoulders.
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Which Mattress Will Work For Your Body
On that note, there is no one-size-fits-all bed that will suit everyone. To gauge which mattress is right for you, it is recommended that you spend at least 1012 minutes trying one in person. Ideally, you ought to do so in the position you usually sleep in.
The right level of comfort will depend on your personal situation and how you sleep. Read more about the various comfort layers to see how they can help support your lower back.
The more stability you have and the fewer disturbances during sleep, the more likely you are to stay in a properly supported position throughout the night. Read more about our edge support and how it promotes optimal stability.
Adjustable beds can also be a good option, as the right position can help alleviate pressure from your lower back by distributing the weight more evenly and may assist with some sleep conditions. Read more about Sealys adjustable foundation mattress here.
Are Memory Foam Or Pocket Sprung Mattresses Best For A Bad Back
You might wish to start your search with memory foam and latex mattresses. According to research by the independent sleep website Sleep Like the Dead, these are some of the best mattresses for people who live with back, hip and shoulder pain, because they give plenty of support and they’re less likely to sag.
Memory foam, in particular, has high “conformability”, meaning the mattress moulds to the specific shape of your body that’s exactly what memory foam’s for, after all. This can be a particular benefit for people suffering from pain in their lower backs.
One of the benefits of the more traditional pocket sprung mattresses is that they provide very effective weight distribution which is great for taller or heavier individuals.
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Where Did The Notion That Air Mattresses Are Bad For Your Back Come From
Back pain is commonplace as part of a modern lifestyle. It can stem from not enough exercise, prolonged periods of sitting, or a bad mattress. I have a friend who went through years of back pain, cortisone shots, and was scheduled for surgery. She bought a new bed as a last resort before having the operation and made an unprecedented full recovery: pain free for years now, all due to the right mattress.
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Conversely, sleeping on the wrong mattress can cause pain, especially back pain. Early air mattresses were a simple affair. They consisted of a vinyl exterior that was inflated with air, and many people found they either caused or exacerbated back pain. They were not very supportive, not good for spinal alignment, and could lead to back pain and stiffness. They offered no deep contouring for the body like what you can now get with pocketed coils or memory foam mattresses. Even current bloggers, who report successful sleep trials on an air mattress, may still caution about back pain.
Some of the concerns over back pain, however, may be a hangover from times gone by. Current air mattresses are nothing like they used to be. They were originally designed as short-term or temporary beds. They were used as guest beds, for camping, or as an interim bed when moving. With new technology, you can now purchase a high-quality air mattresses or air bed that is a viable long-term option.
Mattress Advisor’s Review Process
Each mattress on this list was put to the test in Mattress Advisor’s lab, which is located in Raleigh, North Carolina. Bedding experts spent over 1,200 hours evaluating and comparing mattresses using a 14-point testing methodology to find the best mattresses that help relieve back pain.
While some of the factors tested are tied directly to performance, like responsiveness, edge support, and pressure relief, others are based around brand operations, such as customer service, shipping policies, and trial period. The Mattress Advisor team combines this proprietary methodology with in-depth interviews and customer experience to arrive at a weighted score out of 10.
Sheryl Grassie is an academic writer and researcher for Mattress Advisor.
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The Best Mattress For Back Pain Is Designed By Orthopedics
The best mattress allows for full support of the spine, and targets pressure relief. Mattresses with Posturepedic Technology are designed by orthopedics to support every part of your body and offers the following benefits:
- Pressure relieving comfort for undisturbed sleep: from ultra-plush to cushion firm, built with premium materials.
- The support you need: deep-down orthopedically correct support with a superior edge support system.
- A system where everything works together to give you the same great comfort and support for a long time: extra durability that repays your investment day after day.
Adjustable beds are a game changer when it comes to quality sleep. Sealy Posturematic Adjustable Base beds come with customised head and foot adjustment options, a dual massage function, a flashlight and an LCD Clock.
Need More Help With Back Pain
These free resources will help you get on the right track to ridding yourself of back pain!
- Find a mattress to relieve you of back pain with Mattress Match
- Learn about all the options with our Mattress Buying Guide
- Experience the REM sleep deserve with our Better Sleep Guide
- Go from Zs to As in college with this sleep guide for students
- Want to conquer sleep deprivation? Check out our sleeping disorders guide
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Best Latex Mattress: Birch
Theres a lot to love about latex. Not only is it a hypoallergenic, organic substance, but it stays cool and responsive. The Birch hybrid mattress compiles organic wool, cotton, Talalay latex, and coils to result in a highly supportive, eco-friendly mattress. Talalay latex does have a bit more give than its firmer Dunlop latex countertop, letting you sink ever so slightly into the mattress surface to get comfortable. That doesnt mean support is sacrificed, thougha coil network boosts the spine while keeping pressure off of your midsection .
These elements do a decent job of staying responsive , but take the cake when it comes to motion isolation. Latex and coils prevent motion transfer with ease, keeping the bed from shaking and earning it a 9/10 in this test category.
- Mattress Type: Latex hybrid
Is It Better To Have A Firm Mattress For Back Pain
Very firm mattresses were often recommended for back pain in the past, but based on feedback from sleepers, a mattress that’s too firm can disrupt sleep and contribute to back pain. On the other hand, mattresses that are too soft also contribute to poor sleep quality and back pain, by throwing your spine out of alignment and putting too much pressure on your joints.
In general, the best mattress for back pain is one that’s rated medium to medium-firm, but it also depends on how you sleep. For example, side sleepers need a mattress that’s softer than back sleepers who generally need a firmer mattress, so the right mattress depends on your existing sleep habits.
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A Mattress That Has Three Separate Zones For Ultimate Comfort
Casper
- Sizes: Twin, Twin XL, Full, Queen, King, California King
- Trial period: 100 nights
The Casper mattress has three zones of targeted support to help align your spineand hopefully ease your back pain in the process. Softer foam around your shoulders cushions your upper body, while firmer foam under your hips, waist and lower back keep your spine in the right position. The durable foam base underneath allows for added firmness and support, so the mattress doesnt sink or sag under your weight.
Final Thoughts On The Best Mattress Brands
Theres a lot to think about when youre browsing mattress brands, including not only the components of the mattress itself, but also factors like price, sleep trial period, and overall customer service. These top picks appeal to a variety of sleep types, and are some of the most highly-regarded brands in the industry. Shoppers can buy with confidence knowing these brands are vetted by The Sleep Doctor.
Hungs, Marcel. 2010. University of California Center for Sleep Medicine. https://cdn.shopify.com/s/files/1/0661/5815/files/Pilot-Sleep-Study-Dr.-Marcel-Hungs-2009-2010.pdf?3161
Journal of Chiropractic Medicine. 2017. Effects of Mattress Material on Body Pressure Profiles. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5310954/
Journal of Chiropractic Medicine. 2009. Changes in back pain, sleep quality, and perceived stress after introduction of new bedding systems. Journal of Chiropractic Medicine , March 8, 2009. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2697581/#:~:text=Jacobson%20et%20al%2C29%20in,efficiency%20with%20medium%2Dfirm%20bedding
Leggett & Platt. 2020. Open Coil Kansas State University Institute of Environmental Research. https://beddingcomponents.com/open-coil#:~:text=Much%20of%20their%20success%20is,University%20Institute%20of%20Environmental%20Research.
is an Associate Editor at Pillar4 Media and contributing editor to TheSleepDoctor.com who prefers to keep the room as cold as possible, no matter what time of year it is.
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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.
Q: Which Type Of Mattress Is Best For Back Pain
A: Memory foam mattresses seem to be the most popular mattress type, but it’s not necessarily the most supportive. While some memory foam mattresses contain denser foams for added support, hybrid mattresses combine foam in their top comfort layers with innerspring coils at their core to properly align the spine while cushioning tender joints. Latex mattresses are also a good choice because they contour to your curves without letting the hips sink too deeply and out of alignment.
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