Your mattress plays a major role in your back's health. Choosing the right mattress can prevent you from developing back pain and can improve your condition in case of an existing back pain issue. There is no one-size-fits-all method while choosing a mattress. The Better Sleep Council suggests keeping in mind the comfort level, degree of support and space on the mattress when you buy one. If you are tossing and turning in bed and waking up with stiff and aching muscles, it is time you changed your mattress. For years, it was popularly believed that a firm mattress was good for back pain, despite the fact that there wasn't any supporting proof. A study published in “The Lancet” issue of Nov. 15, 2003, proved otherwise. The study found that people who slept on medium firm mattresses were twice as likely to report improvements in lower back pain as compared to those who slept on purely firm mattresses. Sleeping on a medium firm mattress adjusts to the natural spinal curve and allows your shoulder and hips to sink in as well, unlike a firm mattress.
Also, in comparison to a soft mattress, a medium firm one provides more support to your body.If you are a back sleeper, tuck in a pillow underneath your knees. This takes stress off your spine and allows for the natural curve of your lower back. If you sleep on your side, prop a pillow between your knees to keep the strain off your hips and lower back. If you sleep most restfully on your stomach, place a flat pillow beneath your stomach and hips to lessen stress on your spine. When buying a new mattress, be sure to put it through a sleep trial. Just poking and punching it isn't enough. The American Chiropractic Association suggests lying down on the mattress for at least five minutes to get a feel for it. Also, try sleep positions other than your preferred one to see if the mattress is comfortable. The foundation of your mattress, referred to as the box spring, adds to its durability. The box spring absorbs your body's stress and weight for the mattress. Buy the box spring along with your mattress instead of using an old or different one or not using one at all.
Turn your mattress regularly to maintain even wear and give your body good support. Mattresses wear out gradually, and you might not realize that it needs to be replaced until you have body aches and pains upon awakening. Although it might not be apparent, your mattress loses support and comfort through the years. Chiropractors generally recommend that a mattress be replaced every eight to 10 years. The Better Sleep Council advocates that you assess your mattress at least twice a year for signs of wear and tear. Signs to look for include a squeaky box spring and sagging mattress. The Best Beds for Your Back 53 Healthy Holiday Gifts You'll Want to Give and Receive How to Elevate a Crib for a Baby With Reflux How to Clean a Crib Mattress Exercise Ball Work for Lower Back Pain Should Baby Cribs Be Slightly Elevated on One Side? Exercise for Upper Back Pain Is it Safe to Reuse a Crib Mattress?Best Mattress for Back Pain Best mattress for back pain
Sleep Number beds or medium-firm mattresses may help ease pain According to the National Institutes of Health, back pain is one of our society's most common medical problems. It's estimated that about 8 in 10 Americans suffer from chronic or occasional back pain. If you're one of them, can the right mattress choice help ease your suffering? Absolutely, sleep experts say. And while most don't recommend specific brands or models, they do recommend that back-pain sufferers follow a few general tips. finds that a medium-firm mattress is best for sore backs. According to this website, a medium firmness provides both support and conformity, which appears essential to relieving or preventing back pain; by contrast, a firm mattress won't offer enough conformity, while a soft mattress won't provide enough support. point out that it's important to balance back pain relief with overall comfort. If a mattress is too firm, your back may feel better, but you may suffer from joint or pressure point pain.
They agree that a medium firm mattress may be the best choice to find that balance. also suggests that an adjustable bed may provide relief. The website notes that ideally the upper body should be positioned at an incline of 30 to 45 degrees, and the knees should be supported so they slightly bend. "The combination of upper body incline and the knee support can help take some of the stress off the lower back," according to this website. If you think an adjustable bed might help you find pain relief, especially if you sleep with a partner who doesn't suffer with back pain and wants a different firmness level, the best choice may be an adjustable air mattress like the Sleep Number Bed . , adjustable air mattresses are far superior at easing all kinds of pain. In particular, Sleep Number beds earn very good ratings for side sleepers, excellent ratings for back sleepers, and overall top ratings for durability. The Sleep Number brand is also one of the top-rated mattress brands overall.
Owners praise the comfort and adjustability of Sleep Number mattresses, and quite a few note that their new mattress has relieved pain and/or improved sleep quality. Many also say that buying a Sleep Number bed has resolved partner quibbles over what type of bed to buy, or the necessity of buying a soft bed and adding a board or padding to one side to increase firmness, or vice versa. The downside to Sleep Number beds is that they tend to be pricey, and may not be necessary if you're not sharing your bed. Fortunately, many other mattress brands, such as Simmons Beautyrest, Sealy Posturepedic (Est. $600 and up) and Tempur-Pedic (Est. $1,700 and up) make memory foam mattresses in a wide range of firmness levels. 's survey of the best mattress types to reduce back pain. Latex mattresses, like those made by Ikea, are third. Memory foam and latex mattresses get good reviews for reducing pain because they are more supportive, less likely to sag, and more likely to have good conformity.
Sagging, in fact, seems to be most strongly associated with back pain and other complaints. Some mattresses -- particularly innerspring styles with thick padding or pillow tops -- are more prone to sagging, which can increase your pain. , putting boards under a sagging mattress is a short-term fix at best. Experts agree that it's important to replace your mattress before it gets worn out. All of these companies also make adjustable bases for their mattresses, but they tend to me much pricier than a standard mattress and base, and the firmness level is not adjustable, just the mattress, much like a hospital-type bed. There are other causes of back pain aside from your mattress, of course, and the National Institutes of Health offers an excellent overview of the causes of back pain as well as guides to treatment and prevention. These tips, along with the right mattress, can help you live a more pain free life. Prev6 Best MattressesInnerspring MattressesMemory Foam MattressesLatex and Organic MattressesBuying GuideMattress RatingsNext