Should You Worry About A New Mattress Causing Back Pain
Getting a new mattress is exciting. You anticipate sliding between the sheets and sleeping blissfully on your brand new bed. But then you struggle to get comfortable at night and you wake with morning pain or stiffness. What gives?
Your body needs time to adjust to a new mattress. Many of us adopt poor posture over the years, and a bad or old mattress can compound the problem. Its normal to feel some initial discomfort or soreness as your body adjusts.
Sleep on your new mattress for at least a month. If your pain doesnt improve, and especially if it worsens, your new mattress may not be the right fit for you.
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Can A New Mattress Cause Back Pain
Yes, a new mattress can cause back pain temporarily. Thats because theres a transition period when you go from an old unsupportive mattress to a new supportive mattress. New mattresses also have a break-in period. Components can be stiff at the start but will soften up and conform to your body over time.
Consider An Adjustable Base
One study found that switching from an innerspring bed to an adjustable bed resulted in a 32% pain decrease and a 73% increase in sleep quality amongst the participants who were suffering from chronic back pain .
And there are many anecdotal reports that sleeping on an adjustable bed with a suitable mattress can help to reduce lower back pain and ease the symptoms of conditions like GERD/acid reflux and sleep apnea .
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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.
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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.
What Causes Low Back Pain
It might develop suddenly, like after you lift something heavy. Or it might come on slowly.
As you get older, the structure of your back begins to show wear and tear. Doctors call it âspondylosis,â which means your spineâs joints, disks, and vertebrae get worse over time. This slow decline can lead to many problems, like the following:
- Strains. This means you overstretch or tear your tendons or muscle. You can do this by twisting, lifting something thatâs too heavy, or lifting something the wrong way.
- Degenerated disks. When these are healthy, they cushion your back as you bend, flex, and twist. As disks begin to wear out, they no longer absorb the shock of these movements well.
- Herniated or ruptured disks. Normal disks are rubbery. When they become squeezed, a portion bulges out between your vertebrae.
- Radiculopathy. A spinal nerve can become pinched or inflamed. This can cause low back pain to travel down your legs. It can also cause numbness or tingling.
- Sciatica. This is the type of radiculopathy that affects the sciatic nerve, which runs from your butt down the backs of your legs. When itâs inflamed, you may feel burning or pain like an electrical shock that may go all the way down to your feet.
- Spondylolisthesis. In this condition, a vertebra slips out of place and pinches spinal nerves.
- Spinal stenosis. Your spinal column may narrow over time, putting pressure on your nerves. Your legs may feel numb and grow weaker.
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Is It Normal To Have Back Pain With A New Mattress
While not normal to always have back pain with a new mattress, it is common in certain situations. Mattresses have a set life, normally about seven years, after which their materials start to break down and the mattress becomes less supportive. This can mean you are not getting the support you need and a change to a new, fully supportive mattress brings with an adjustment period.
Think about when youre on a chair in a slouched position. Straightening up into good posture can be painful even after a short period, let alone extended hours of sleeping in a similarly bad position.
What Else Can I Do For Back Pain
Changing your mattress will most likely do wonders for your back pain, if that was the cause. You can also implement a short stretching routine into your day. Aim to do a few stretches before you go to bed and after you wake up to help with spine flexibility. Also, it is important to learn how to sleep in the best position possible. Many experts recommend sleeping on your side with a pillow between your legs to support the hips and lower back. Certain pillows can also help promote less neck and back pain while you sleep.
For sweeter dreams and less back pain in the morning, consider getting a new mattress. Your sleep is essential, so make sure you are getting a mattress that will improve your sleep, not make it worse. When mattress shopping, bring your own pillow and spend a good ten to fifteen minutes on each mattress. It may seem silly, but it is the best way to ensure you get the right mattress for you.
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Which Mattress Firmness Is Best For Back Pain
A scientific study concluded that a medium-firm mattress outperformed a firm mattress in terms of reducing back pain whilst in bed, upon rising, and throughout the day for 313 adults tested over a 90-day period .
However, this study doesnt mean that everyone with back pain should buy a medium-firm mattress because back pain is a highly individualized condition, and the most suitable mattress firmness is dependant on a range of subjective factors.
The best mattress firmness for back pain could be soft, medium, firm, or another firmness variant depending on your body weight, body type, and dominant sleeping position.
This can make choosing the right mattress firmness for your back pain challenging.
And even if you consult your doctor first , you may still be unclear on the most suitable mattress firmness to help with your back pain.
Thats why Ive put together a list of the different mattress firmnesses and provided some guidelines as to which setting is typically best suited to the different combinations of body weights, body types, and sleeping positions to provide some clarity.
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 conforms to your body even if you shift positions throughout the night. 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.
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How To Fix Mattress Sagging
- In case of sagging the best way to move forward is to replace the mattress.
- A cheaper solution that may help, but would only do so for slight sagging, is a mattress topper. This would also be more of a quick fix than a long term solution.
- Consider the below when purchasing a new mattress, and remember that a good nightâs sleep is an important investment.
Will A New Mattress Improve Your Back Pain
A new mattress can go a long way toward easing your existing back painif you choose the right one for the way you sleep.
Keep in mind, though, that a new mattress isnt always an instant fix for back pain. It can take time for your body to adjust, especially if youve been sleeping on your current mattress for years.
It’s also important to note that if your back pain was being caused by something else other than your old mattresslike, say, an injury or a health condition such as arthritisa new mattress may not completely resolve the issue.
Additionally, no one mattress is best for back pain. But whether you prefer innerspring, memory foam, latex, or another type, there are three main things to consider when shopping for a new mattress if you have back pain.
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Lifestyle Factors That Prevent Back Pain
Aside from being conscious of how you sleep and where you sleep, there are a few daytime habits that can help reduce back pain as well. Much of the recommended habits for prevention go hand-in-hand with leading a generally healthy lifestyle. TheMayo ClinicVerified SourceMayo ClinicRanked #1 hospital by U.S. News & World Report and one of the most trusted medical institutions in the world. The staff is committed to integrated patient care, education, and research.View sourcesuggests the following for minimizing back pain risk:
Back pain is not a small or insignificant problem, but for many people the side effects and severity can be minimized with fairly simple changes to habits. Awareness of ideal sleep positions and the relationship between mattresses and backs are essential for keeping pain at bay during the night, and paying attention to posture and movements improves comfort throughout the day.
What do you find helps reduce back pain most for you? Do you notice differences between sleep positions?
About the author
Rosie Osmun regularly contributes to the Amerisleep blog writing about topics including, reducing back pain while sleeping, the best dinners for better sleep, and improving productivity to make the most of your mornings. She finds the science of sleep fascinating and loves researching and writing about beds. Rosie is also passionate about traveling, languages, and history.
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.
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Why Does My Lower Back Hurt More After Getting A Memory Foam Mattress And How Can I Fix It
By | Submitted On November 20, 2009
Memory foam mattresses have been touted as the best mattress choice to relieve back pain. The technology incorporated in this is supposed to help eliminate pressure points and correct sleep posture. However, not everyone feels it is the right mattress that can do those things.
Despite the heightened publicity of this mattress in getting rid of back pains, some people who have tried it still did not feel any comfort. If anything, their back pain even got worse.
Sleep experts say it is better to choose a semi-firm mattress rather than a very firm one which is often the case for memory foams. These foams have more than 5 pounds of density. There are also density levels less than that available in the market but they are heralded as the “poorer” quality of memory foams.
If you want to alleviate lower back pain, get a foam mattress that has more support to your upper back but has a cushioning effect to your lower back. This gives a correct balance to your body. Why not change your mattress.
If you want to stick to this technology, go for those with lesser density. Pick 4 pounds or less of density. In fact, companies who introduce a bouncier type of memory foam mattress have received more good reports with its comfort than those companies who produce mattress with a high level of density.
Choose your mattress carefully and pick the right one that is best for you. This way, you can have the comfortable sleep that you have always wanted.
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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What Firmness Is Best For Back Pain
Theres a common myth that you need a firm mattress to get the best support for your spine. But firmness and support arent the same thing.
- Firmness relates to how much you sink into your mattress.
- Support relates to how well your mattress supports your spine to keep it aligned.
So, does that mean that mattress firmness doesnt matter? Its not quite that simple. Lets take a look at the differences between soft and firm mattresses.
Is Back Pain Caused By The Wrong Firmness Or A Bad Mattress
Before investing in a new mattress, it’s important to assess what’s wrong with your current mattress. Is it simply that it is too soft or firm and you need to find a more suitable firmness, or is the mattress actually old, worn, sagging or lumpy and these factors are the reason for your back pain?
Mattresses that start out feeling firm gradually lose their tension as time goes on. If your mattress is bellying out at the sides, is plagued with lumps and bumps from broken springs, or has a permanent dent in the area in which you sleep, it might be a case of an old, sagging mattress causing your back pain.
Think back to when the mattress was new – did you sleep comfortably on it? When did your back pain begin? Rather than going softer or firmer, would it make sense to buy a new mattress with a similar firmness to your old one?
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What’s Better For Your Back Firm Or Soft Mattress
Medium-firm mattresses seem to be the best option for avoiding back pain. They provide enough firmness to support the body’s weight and maintain proper spine alignment. Plus, they have enough give to cradle the natural contours of the body to prevent tension in the hips.
But here’s where it gets a little more complicated. Our body weight and sleeping positions also play a role in choosing the right mattress firmness. People who are heavier tend to find firmer mattresses more comfortable on the back as the mattress can better support and distribute their weight. Lighter people often find firm mattresses too hard on their joints and prefer to sink into a softer mattress.
People who sleep on their side tend to prefer softer mattresses which are gentler on the hip, knee and elbow joints than firm mattresses. Back and stomach sleepers tend to fare better with the stability of a firm mattress. It’s important to weight up all of these factors when deciding what’s better for your back firm or soft is only one part of the equation.
Understanding Your Sleep Position
We tend to fall asleep in roughly the same position every night, and every sleep position has a different impact on your body. However, certain positions may account for some of your pain.
People who sleep on their stomach are more likely to experience back pain because this position pulls the spine out of alignment. Also, the twisting and contorting that stomach sleepers do to get comfortable can put extra pressure on the neck and lower back, which can even cause poorer circulation.
If you sleep on your stomach, try to train yourself to sleep on your side, usually by propping your trunk up with a pillow.
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Is My Sleeping Posture Hurting My Back
Do you experience back pain every day or frequently in the morning? Did you know, your sleeping position might be causing this problem. When your sleeping position interrupts proper blood circulation through the spinal cord, you may feel aches in the morning.
Also, misalignment of the spine due to poor sleeping position causes morning back pain. Are you aware of your sleeping position?
If you are either a back sleeper or a side sleeper, consider placing a pillow beneath the knees to avoid back pain. A stomach sleeper should place the pillow under the lower abdomen to get proper support. The support from the pillow is crucial.
