Footwear and Back Pain Getting a Good Night’s Sleep Golf Tips to Avoid Back Pain Avoiding Back Pain on Vacation Keeping a Healthy Posture Pain Prevention for Athletes Yard Work and Back Pain Housework and Back or Neck Pain Swimming and Back or Neck Pain Back Injury Prevention Tips Staying Active in the Winter Staying Active While at Home Staying Fit while Avoiding Injury Depression Caused by Back Pain Office Chairs and Ergonomics Jobs That Might Cause or Aggravate Back Pain Recreational Sports That Might Aggravate Back Pain Running and Lower Back Pain The Effects of Smoking on Spinal Anatomy How to Quit Smoking Medications to Quit Smoking Back Pain and Computer Use Back Pain during Travel Ways to Relieve Stress Ever wonder why you sometimes go to sleep without spine pain and wake up with an achy back? Chances are you’re not sleeping on a mattress with proper spine support.
Because we spend about eight hours out of every 24 in bed, it’s extremely important that we practice correct spinal alignment as we sleep, just as we would try to have good posture while sitting or standing. Tips for mattress buying If you’re one of the millions of people who experience neck or back pain due to a ruptured disc, disc protrusion, spinal stenosis or arthritis of the spine, you should remember that spending eight hours in a position that puts added stress on any component of your neck or back will only exacerbate these conditions. Below are a few tips for selecting a mattress that can help you get a good night’s sleep. Get a medium-firm mattress. While many people say you should get an extra firm mattress, these can actually be too firm and might not allow your spine to settle into a neutral position. Look for a mattress with lumbar support. The lower back is the area of the back that is most prone to degenerative conditions, so a mattress should “cradle” this section of your back, thereby encouraging proper posture even while sleeping.
Consider an adjustable bed. This type of mattress will allow you to get support from your head to your toes, including under-the-knee support, pelvic support and upper back support. Buy a pillow with cervical (neck) support. This will allow your neck to reach a neutral position and will mitigate stress on the other regions of the spine.You could do hours of research on the best types of orthopedic mattresses, but nothing can compare to your first instinct when you lie down on a mattress and feel completely comfortable. Other lifestyle changes that can help mitigate back pain There are a variety of other lifestyle changes that can help reduce discomfort in your back. Consider ergonomic seating at the office. Avoid recreational sports that might cause or aggravate neck or back pain, but remember to stay active with low-impact exercises like walking or swimming. Avoid smoking and excessive alcohol consumption. If your back pain persists, work with your physician to design a regimen of pain medication, hot-cold therapy and other conservative treatments.
Related to Back Pain Best Mattress for Lower Back Pain Study Disputes Long-Held Belief by Some Doctors That Firmer Bedding Is Better Nov. 13, 2003 -- For years, many people with back pain have been advised to sleep on a firm mattress. But a new study shows that might just add to the nightmare of their morning-after misery. Researchers in Spain say that people who sleep on a medium-firm mattress were twice as likely to report improvements in lower back pain compared to those sleep on more firm bedding. They reach this conclusion after replacing bedding of 313 patients with a history of back pain with new "firm" or "medium-firm" mattresses. The patients didn't know which mattress type they received. This study, published in the upcoming issue of the Lancet, is among the first to test the popular belief -- at least among some orthopaedic doctors -- that the firmer a mattress is, the better it is at preventing or relieving lower back pain. While there's little hard scientific data to support that firm mattresses are better -- only a handful of studies have been conducted -- the Spanish researchers say that about three in four orthopaedic doctors recommend firm mattresses to their patients.
In fact, a survey of Atlanta-area orthopaedic surgeons indicates that two in three said they recommend a firm mattress to their patients, and most believed that a mattress' firmness had a definite role in managing back pain. This finding, by Emory University orthopaedist Howard I. Levy, MD, was presented at the 1996 annual meeting of the American Association of Orthopaedic Surgeons. But chiropractors have long argued that firm mattresses are not the best choice, says George McClelland, DC, spokesman for the American Chiropractic Association. "Traditionally, what we have recommended is that a moderately-firm works best, or when using a firm mattress, you should add a 1½- to 2-inch thick padding on top of it," he tells WebMD. "It's wonderful to be validated by some form of research." McClelland says that this extra padding -- or using a medium-firm mattress without the extra padding -- better adapts to the natural curvatures in the spine. This padding is available at most stores that sell mattresses or bedding supplies.
"The spine is not a straight line, and padding or a moderately firm mattress 'gives' better to the concavities and convexities of the spine," he says. "A younger spine may tolerate a firm mattress perfectly well. But as we get middle years any beyond, when back pain is more prevalent, we find that more equalized support seems to be better." The researchers, led by Francisco Kovacs, PhD, who operates an independent medical research company in Palma de Mallorca, Spain, say that a medium-firm mattress leads to better "pressure distribution" when lying in bed, resulting in less pain while lying or after getting up. But McClelland and others say you also shouldn't use a soft mattress, because it doesn't provide enough support. "From my own perspective, if a mattress is soft or too hard, it's not comfortable," says orthopaedic surgeon Dana C. Mears, MD, PhD, of the University of Pittsburgh Medical Center. "Something in the middle works best for me -- a medium-firm mattress.