Everyday Solutions are created by Everyday Health on behalf of our partners. More InformationEveryday SolutionsBack Pain Management GuideIf you have chronic back pain or want to avoid it, the right mattress — not too hard, not too soft — is essential. These tips can help you select the best one. ThinkstockWe spend about a third of our lives asleep, so the right mattress is important. And if you have chronic back pain, the best mattresses for back pain relief are those that give your spine just the right amount of support, in all the crucial areas.“Any time our bodies are in the same position for more than 20 minutes, we ‘mold’ to that position a little bit more, so it’s important to spend 7-9 hours per night in a position that’s appropriate for what’s going on with your back” says Suzanne Tamlyn, DC, chiropractor and owner of Hudson Valley Whole Life Center in Newburgh, New York.To understand how to maintain the proper mechanics of your spine, you need some spinal anatomy basics.
Your spine supports your head, keeps your body upright, allows you the flexibility to bend and twist, and protects your spinal cord. Your spine has three sections and three normal, gentle curves that need to be supported when you are standing as well as when you are sleeping.Your cervical spine includes seven vertebrae, supports your head, and has a C-shaped curve. Your thoracic spine includes 12 vertebrae, supports your upper body and has a reverse C-shaped curve. Your lower back, or lumbar spine, is your back's foundation, includes five vertebrae, and also has a C-shaped curve. If you don’t maintain these curves, you increase the stress on the bones and muscles of your back, and that can lead to chronic back pain.Best Mattress Type for Back Pain“The best advice I could give is the ‘Goldilocks Method’ — not too hard, and not too soft,” says Dr. Tamlyn.Try these tips to help find the right mattress for you:Support. Mattresses for back pain must support the heaviest parts of your body where the natural curves are located.
These areas are the head, the shoulders, and the hips. Don't forget that you also need a good pillow to support your head.Back pain and bed selection. It's not just about the mattress. You also need a good bed foundation. Putting a new mattress for back pain on an old, worn-out bed spring is not a good idea. Most mattresses work best with a matching foundation or box spring.There are many mattress options, including springs, foam, water, and air. Any of these can work as a mattress for back pain, but you really can't tell what feels best for you until you lie down and try it. Generally, however, memory foam mattresses are able to reduce pressure points better than other types of mattress, according to the American Sleep Association.And it’s not all about the mattress, either. “Finding the appropriate pillow is also key to keeping great spinal hygiene while sleeping,” says Tamlyn. You can also try keeping a pillow between your legs when lying on your side or under your knees when lying on your back to help alleviate back pain.
When Do You Need a New Mattress?When it comes to mattress shopping, “usually, you get what you pay for,” says Tamlyn. “If you have a quality mattress and no underlying spinal dysfunction, you can sleep on it for many years without issue. But it’s rare that no one has some kind of spinal dysfunction.”Here are a few rules of thumb for knowing when it’s time to replace your mattress:The lifespan of your mattress depends on the kind of use your mattress gets, but you should evaluate your mattress for quality and support at least every 7 years, according to the Better Sleep Council. If you start waking up with aches and pains, especially chronic back pain, it is probably time to go shopping.Your mattress support needs may change over time. As you get older, you may need more support, as the spine experiences degenerative changes over time.Since the changes in your mattress occur gradually over time, it is a good idea to try out a new mattress after a few years to compare and feel the difference.
Of course, if you are living with chronic back pain, talk to your doctor. It may be more than your mattress. “Getting a postural exam and a set of standing x-rays will give an expert insight into what is best for your spine, so be sure to get evaluated for a customized recommendation,” says Tamlyn.Last Updated: 12/21/2016 7 Bad Habits That Cause Back Pain What Does It Mean to ‘Throw Out Your Back’? Best Exercises for Lower Back Pain Is Your Bag Hurting Your Back?Back pain is one of the top reasons that people begin to lose mobility in middle age. Pain can keep people from engaging in physical activity, making it more difficult for them to maintain a healthy weight and keep up their strength, stamina, and balance as they age. So treating and managing back pain that results from injuries or health problems is crucial for staying on the path of a healthy and active life. Considering that most people spend roughly a third of their lives lying in bed, choosing the right mattress is essential for managing low back pain.
It can make the difference in whether you can sleep at night and function the next day. In the past, doctors often recommended very firm mattresses. But one survey of 268 people with low back pain found that those who slept on orthopedic (very hard) mattresses had the poorest sleep quality. There was no difference in sleep quality between those who used medium-firm and firm mattresses. Soft mattresses, on the other hand, can also be problematic. While a soft mattress that conforms to your body's natural curves may help the joints align favorably, you might also sink in so deeply that your joints twist and become painful during the night. If you want to find out whether a firmer mattress would feel better than the one you're currently using, try putting a plywood board under your mattress to dampen the movement from the bedsprings, or try placing your mattress on the floor. Of course, you can also go to a mattress showroom and test a variety of models. But keep in mind that what feels comfortable for a few minutes in a store might not translate into a good night's sleep.