If you’re a back sleeper, you’re a rare breed. Although physically speaking back sleeping is the best position to crash in, only about 14 percent of people do it. It’s great if snoozing in corpse pose is your natural sleep position, but a lot of people are also encouraged to sleep on their backs because of the many benefits. Your spine is in a neutral position, so it’s good for your back and neck if you suffer from frequent pain. Your mattress does its best work when you’re lying face up. Your face also gets a perk, as studies have shown sleeping on your visage can cause wrinkles. Sleeping on your back with your head and chest slightly elevated can also ward off acid reflux. With all these rad benefits, you’d think everyone would sleep on their back, but there are some drawbacks too. For example, black sleeping can lead to raucous snoring because gravity forces your tongue to collapse into your airway. That’s also why back sleeping is terrible for those with sleep apnea.
In fact, it’s so bad doctors often prescribe side sleeping if you have sleep apnea as an actual treatment. If you’re a back sleeper, the responsiveness and support of your mattress is important. The great thing about sleeping on your back is that your spine can stay in a neutral position, but if your mattress messes that up you might as well be sleeping on a rock. The Back Sleeper Test can tell you which mattress is best for your spine. Whether you’re a rare unicorn of a back sleeper or are an aspiring one, keep these tips in mind to get the best rest possible. 1. Your mattress matters – When you sleep, your spine should be in the same position as it is when you’re standing—as long as your posture isn’t Egor status. Your mattress should help support your spine and neck while allowing the curvy parts to be…well…curvy. Having a good mattress with a solid foundation—one that doesn’t sag or dip—is essential to keeping your spine in good shape as a back sleeper.
2. Chill on the pillows – Stacking your pillows as high as the Leaning Tower of Pisa is terrible for your neck. Too many pillows when your a back sleeper can practically undo all the good you’re doing by sleeping on your back in the first place. Aim for a thinner pillow instead. Some people even prefer no pillow at all. The exception here is if you tend to snore. Chances are your airways are being blocked while you sleep, causing you (or your partner) to roar loud enough to shake the windows. In this case, try doubling up pillows or using a thicker pillow so your head is elevated and your tongue stays in place. Or just switch to side sleeping all together. 3. Don’t forget about stretch – We’ve said it before and we’ll say it again: Stretch is key! If your sheets (and mattress protector if you use one) aren’t stretchy, it can feel like you’re sleeping on a slab of cement. Get stretchy bedding to allow your spine to sink into its natural position when you lay down.
Back sleepers, give yourself a “self five” for killing it at sleeping! And then give our video a like and share some tricks or stories you have about back sleeping with us on Facebook!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. A more reliable test is to observe how you feel after sleeping on different types of mattresses while away from home — for example, at a hotel or a friend or relative's house. For more on how to preserve your mobility so you can stay active, buy , a Special Health Report from Harvard Medical School.
Eight out of ten people will have back pain at some point in their lives1. Symptoms range from a dull, constant ache to acute, debilitating pain. And since people spend about one-third of their lives in bed, the mattress you use can impact whether or not you suffer from back pain more than almost anything else. That's why so many people are searching for the best mattress for back pain. Scientific studies have proven that getting the right mattress for back pain can improve your symptoms and sleep quality2. The best mattresses for back pain will evenly support your weight and allow your spine to remain aligned. When looking for the best mattress for back pain, the two main things to consider are its firmness and the materials it's made from. Scientific studies have proven that getting the right mattress for back pain can improve your symptoms and sleep quality.Skip directly to content You are hereHome » Injury Prevention » Choosing the Best Mattress for Your Back