How The Wrong Pillow Can Affect Your Sleep Position
While the issue is more serious for stomach sleepers, those who sleep on their side can also be pulling their spines out of alignment by using the wrong pillow. Even with the right sleep position, the wrong pillow can lead to major issues that can be a literal pain in the neck. Thats because your pillow is just as important as your mattress when it comes to proper spinal alignment.
Choose a pillow with the right amount of loft for your sleep position. If you sleep on your side, you need a more supportive pillow with a higher loft. For those who sleep on their stomachs, look for a pillow with a lower profile.
Individuals who sleep on their back may sleep on both high and low loft pillows, based on their personal preference.
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.
Your Mattress Is Too Old
You should replace your mattress every six to eight years or as needed depending on your specific sleeping conditions. Consult the manufacturers label if youre not sure how old your mattress is. If your mattress is newer and doesnt meet this threshold but is still uncomfortable try to find a replacement as soon as possible.
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Where Does It Come From
Back pain, of course, originates in the back. There are a wide variety of potential causes from temporary muscle strain to spinal abnormalities. Medical News Today explains that causes of back pain can stem from different types of strain, structural problems, internal infections and cancer, as well as sleep and mattress issues. The more common causes of back pain are:
- Strain: Strained muscles or ligaments due to improper or too heavy lifting, awkward movements
- Skeletal problems: Ruptured or bulging discs, sciatica, scoliosis, arthritis, osteoporosis
- Infections: of the spine, pelvis, or nerves
- Sleep disorders: people with sleep disorders are more likely to have back pain
- Bad mattress: poor support can cause or worsen pain
- Lifestyle: poor posture, standing, hunching and bending for long periods and extended driving
Strain is the most common reason for back pain, affecting muscles and ligaments. Improperly lifting or pulling things and lifting or carrying heavy objects are common ways muscles become strained. Sudden movements, such as getting out of bed or cars awkwardly or falling, can trigger pain. Bending, standing, hunching over a desk or driving for extended periods of time also causes muscle tension and strain.
What Are The Disadvantages Of Memory Foam Mattress
The soft memory foam mattresses cause back pain, neck pain, and bad for the side & back sleepers. And, the firm memory foam mattresses can cause joint pain and feel uncomfortable while sleeping on the side. Few memory foam mattresses are hot and cant pass airflow perfectly. You have to choose the get memory foam mattresses that are cool and comfortable.
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Do You Get Back Pain When Turning Over At Night In Bed
We see a lot of patients who complain of back pain when turning over at night in bed. Getting a good night’s sleep is important in order to have less pain, more energy, and be more tolerant with family and friends the next day.
Learn to roll over in bed at night without back pain by watching the video below…
Do Springs Cause Sagging
An uneven mattress, or sagging mattress can occur when an open coil spring unit is present. This is a spring unit whereby all springs are interconnected and donât work independently. Because of this all springs compress under the weight of your body all of the time, and lose their âspring reflexâ more quickly than a pocket sprung unit.
Image courtesy of beddingcomponents-intl.com
In a pocket spring mattress, each spring sits in its own pocket, and works independently from all other springs. Because of this, as you move into different positions through the night less springs are compressed less often. Allowing each spring to keep its âspring reflexâ and support your body fully, for longer, when its turn to do so arises. Its unusual for a pocket spring mattress to cause you back pain because of failure in the springs.
Image courtesy of beddingcomponents-intl.com
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Dont Wait Until You Have A Bad Back
Almost everyone puts their spines under pressure throughout the day. Sitting for long periods, lifting heavy items, and even standing for prolonged periods of time puts our backs under pressure.
Overnight our spines rest and recuperate by absorbing water. This fluid helps to keep the discs and vertebrae healthy. This is an ongoing process, that when working correctly means we lose fluid during the day, and gain it overnight.
Lack of fluid in the vertebrae and wearing of the cartilage is one of the main causes of back pain. Hopefully now you understand the importance of a good nights sleep in a comfortable bed a bit more now.
Dont wait until you have back pain before doing something about it. Prevention is much better than a cure. Living with back pain can affect all aspects of your life. Its a lot harder to cure yourself of back pain once its started than prevent it.
Does It Matter If Its A Turn Or Non
The main cause of sagging is simple wear and repetitive pressure being placed on both the springs and fillings. The great thing about a turnable mattress is that every few months, you can simply flip your mattress to sleep on the other side, thus spreading the wear and allowing your mattress to keep its shape for longer.
Now That You Know How To Tell If Your Bed Is Causing Back Pain Try A Sleep Natural Bed Today
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Use A Pillow To Keep Your Spine In Alignment
Waking up with lower back pain often means your spine was rotated throughout the night. If you sleep on your side, try placing a pillow between your knees. If you sleep on your back, place a pillow behind the backs of your knees. And if you sleep on your stomach, try placing a pillow under your hips and lower abdomen and another thin pillow under your head.
The right pillow can go a long way in helping your back pain. But it can also help you reduce neck pain too, as long as you choose the right pillow.
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Can A Bad Mattress Cause Lower Back And Hip 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.
Are memory foam toppers good for your back?
Memory Foam Memory-foam mattress toppers are a great choice for people with chronic back, neck, or hip pain because the dense foam moves with your weight to cradle your body and relieve pressure on your joints.
Can memory foam make back pain worse?
Can memory foam cause back pain? A memory foam mattress can cause back pain if you dont find the firmness level best suited for you. The ideally firm mattress for your sleep position keeps your spine in neutral alignment while relieving your pressure points.
Which is the best mattress topper for back pain?
Layer a memory foam mattress topper on your bed, dd a few of the best pillows for neck and shoulder pain, and youll feel like youre sleeping in a soft, supportive cloud! Keep scrolling for FIRST for Womens picks to find the best mattress topper for back pain and hip pain! See more of our best product recommendations.
Back Pain Relief Tips
Nobody should wake up with a sore back every morning. Fortunately, there are steps you can take to find relief if youre experiencing back pain, including:
- Seeing a licensed chiropractor
- Trying a new sleeping style or sleep position
- If youre a side sleeper, switch to the opposite side
- Try sleeping on your back
- Add a mattress topper to cushion your pressure points
In the long-term, however, only investing in a new mattress will solve your back pain and back support issues. Custom-built mattresses, such as those offered by Helix Sleep, are engineered according to your preferences and needs so you can wake up rested and pain-free every morning.
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Tips For Picking A Better Pillow
Upgrading your pillow can make a world of difference in your sleep quality and how rested you feel the next day. Follow these tips when picking a replacement for your bed.
- Sleeping position: Stomach sleepers faces point toward the mattress, typically turned extremely to one side or the other. Back sleepers whose spines might be flat on the bed may have an elevated neck from their pillow type or placement. Side sleepers usually have the best spinal alignment when their legs are slightly curved. Shop for pillows thin enough to keep your spine in a fluid line in whatever position you most often sleep in.
- Neck concerns: Contoured pillows that cradle your neck and head might be a good option if you suffer from neck pain.
- Sleeping temperature: If youre prone to overheating in your sleep, look for pillows made with cooling foam or gel inserts with cases made of cooling fabric.
- Mattress firmness: Firmer mattresses often require thicker pillows to accommodate the distance between your shoulders and lack of sinkage when you lie down. Softer beds need thinner pillows to sink down into the bedding with your body weight and maintain alignment.
- Bodily hygiene: Some people prefer specific pillowcases or types for hygienic or beauty reasons. For example, silk pillowcases are gentler on fragile or breakage-prone hair. Wash and replace all pillowcases as needed to keep skin clear and maintain consistent neck support.
You Wake Up With Pain
Nearly two out of five American adults feel back pain, making it one of the most common pain types in the United States. Though women and older adults are more susceptible to these aches, all children and adults could be at risk, depending on the source.
If your bed is to blame for your back pain, youll likely start feeling it upon waking up or getting out of bed. It may feel like a centralized pain point or a more generalized, dull ache. While some sleep-related pain could be due to your sleep position or the previous days activities, its time to evaluate your sleeping arrangements if the pain lingers or worsens throughout each day.
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Can Lower Back Pain Be A Sign Of Something Serious Like Cancer
Lower back pain can be related to cancer. In fact, it is one of the first symptoms of prostate cancer when it metastasizes and creates lesions. Almost any cancer can spread to the back and some, like sarcoma, can originate in the back. Be cautious, especially if you are experiencing other symptoms besides lower back pain. Talk to your doctor if you have additional symptoms or concerns.
Its Your Mattress Base Or Box Spring
Sometimes, your bed frame or box spring is the reason why your mattress is sagging. Check the foundation under your saggy mattress and mattress pad to see if the slats in your box spring are solid and aligned. Your mattress foundation should be made of high-density materials so it doesnt erode over time and interrupt a good nights sleep.
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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 Your Mattress Causing Back Pain
Back pains are caused by a lot of different reasons. Old age, a stressful work schedule, and specific illness can contribute to it. However, there are times when back pain arises suddenly without any apparent reason.
Well, studies have shown that inappropriate mattresses can cause one to wake up feeling pains in the body. If you arent sure about the cause of your back pains, heres how to find out whether your mattress has anything to do with it.
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What Is Nighttime Back Pain
The majority of people with back pain are able to adjust how they sleep to get relief from the pain they experience during the day. But with nighttime back pain — also called nocturnal back pain — the hurting doesn’t stop when a person lies down, no matter what adjustments they make. For some, the pain actually gets worse. And for others, the pain doesn’t even start until they lie down.
A person can actually go through a day virtually pain-free. But then at night, they might find it nearly impossible to get a full night’s sleep.
Take It Slow When Getting Up
Taking it slow when you get out of bed can be beneficial. You may want to use your arms to sit up slowly before moving your legs off the side of the bed. Once you plant your feet on the ground, shoulder-width apart, you can stand up slowly, using your leg strength instead of your back to help you up.
After carefully standing, you can further relieve tension by reaching your arms up above your head and stretching slowly from side to side.
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It Needs To Keep Your Spine Aligned
You may not realize it, but good posture is important when you sleep. The muscles and ligaments in your back need to relax and recover while you snooze. If a mattress is too firm — or too squishy — it won’t support your spine at your neck or lower back the way it needs to. What’s firm enough is different for everyone: If you have wide hips, for instance, a slightly softer surface may be better. You need some more give in order to keep your spine in alignment. Someone with narrower hips might be better off with a firmer surface.
How To Tell If Your Mattress Is Giving You Back Pain
There are so many causes of back pain, so it can be hard to pinpoint where your aches are coming from. However, there are some clues to look out for to see if your mattress is to blame. The first clue is when your back pain occurs. If your back pain is there when you first wake up, but you can stretch to get rid of it within 15-30 minutes, then that is a major sign that your mattress is doing more harm than good. Also, if you find yourself waking up more frequently or are tossing and turning trying to get to sleep, then that should also be a sign. Even if you are not prone to back pain, you should ideally replace your mattress every eight years.
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How To Stop Mattress Sagging
While there is no way to completely stop mattress sagging you can do a few things to extend the life of your mattress. It is important to do all you can to alleviate back pain from your mattress.
- Using a topper can make a sagging mattress more comfortable but can also extend the life of a new mattress.
- Turning your mattress as often as you can, if you have a turn mattress, can even out the wear and tear over years and delay your mattress from sagging.
- Rotating your mattress does likewise and can be done on both turn and non turn mattresses. This may not be possible on certain zoned mattresses.
- Buy a good quality mattress with a reputable supplier is always recommended. Check out their reviews and make sure their warranty covers every part of the mattress.
Can Nocturnal Back Pain Be A Sign Of Something Serious
Guidelines for discovering serious spinal health problems list a number of “red flags,” among them nocturnal back pain.
Nocturnal back pain can be a symptom of spinal tumors. It could be a primary tumor, one that originates in the spine, or it could be a metastatic tumor, one that results from cancer that started elsewhere in the body and then spread to the spine.
Nocturnal back pain is also a symptom of spinal bone infection and ankylosing spondylitis , a condition that can cause the spine to fuse in a fixed, immobile position.
Other “red flags” include:
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