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? Saatva Luxury Firm Euro Pillowtop mattress This queen-size innerspring mattress from Saatva measures 16 inches high and weighs 114 pounds. It has 4 grips for handling. to get immediate access to our unbiased reviews and ratings The Saatva Luxury Firm Euro Pillowtop is part of the Mattress test program at Consumer Reports. In our lab tests, Mattress models like the Luxury Firm Euro Pillowtop are rated on multiple criteria, such as those listed below. Petite side sleeper: Sleepers small in both height and weight.
Average side sleeper: An average of both the petite and large scores that applies to many people. Large/Tall side sleeper: Side sleepers who are above 6 ft 2 inches tall and/or 220 pounds.The spine, or backbone, is made up of a series of individual bones called vertebrae that are stacked to form the spinal column. Between the vertebrae are flat, round cushioning pads called intervertebral discs, which act as shock absorbers. Each disc has a soft, gel-like center — called the nucleus pulposus — surrounded by a tough, fibrous outer layer called the annulus. A herniated disc — also called a slipped disc or ruptured disc — occurs when pressure from the vertebrae above and below force some or all of the nucleus pulposus through a weakened or torn partThe herniated nucleus pulposus can press on the nerves near the disc, Herniated discs most frequently occur in the lower part of the spine; however they can also occur in the cervical and thoracic
A herniated disc is one of the most common causes of neck, back and/or leg pain (sciatica) and neckache. Herniated discs often produce no symptoms at all. Symptoms of a herniated disc in the low back include: Symptoms of a herniated disc in the neck include: Symptoms of a herniated disc in the mid-back tend toThere might be pain in the upper back, lower back, abdomen, or legs, as well as weakness or numbness in one or both legs. A herniation occurs when the outer part of the disc, the annulus, becomes weak and tears. Several factors can contribute to Herniated discs are very common. They occur more often in people aged 35 to 55 years. They are more common in men than in women. Your health care provider will begin an evaluation with a complete physical examination and medical history, including a review ofHe or she might perform a neurological exam to test your muscle reflexes, sensation, and muscle strength. The health care provider might use certain other
diagnostic tests to confirm the diagnosis and to better evaluate the site and extent of the herniation. These tests might include: Most herniated discs resolve on their own or with conservative treatment, which includes rest, anti-inflammatories, and physicalSome people find that ice packs or moist heat applied to the affected area provides some symptomatic relief of the pain and muscle spasms in the back. In cases that do not improve with conservative treatment, spinal injections or surgery might be needed. Common over-the-counter NSAIDs include aspirin, ibuprofen (Motrin®, Advil® and naproxen (Naprosyn®, Aleve®). You may take medicines with food to avoid stomach irritation. Muscle relaxants and various analgesics might be prescribed to relieve the discomfort associated with severe pain or muscle spasms in the initial treatment periods. The exercises prescribed by your physical therapist can also help relieve pressure on your nerves, reducing the symptoms of pain and