Suffering from Neck Pain? The right pillow can help alleviate stiff and sore necks. What is Neck Pain? Sleeping on an unsuitable pillow may often be the cause of neck pain. Your sleeping position is another possible source of neck problems. Does your pillow cause you to sleep with your neck at an angle, either too high or too low? If so, you may want to invest in a new pillow for neck pain. Also, remember that pillows don't last forever and will need to be replaced regularly. A mattress that doesn't offer good back support can also be a source of neck discomfort. What are the signs of neck pain? Pain in the neck area and stiff, sore neck muscles in the shoulders Numbness or ’pins and needles’ in the shoulders, arms and hands Sudden and intense pain can cause abnormal neck posture, forcing the head to turn to one side. This condition is known as torticollis. What causes neck pain? Motor vehicle accidents involving whiplash Muscle tension caused by stress and fatigue
Postural problems caused by prolonged use of a computer keyboard Falling asleep in an awkward position Sleeping on an incorrect pillow How can neck pain be treated? What can I do about neck pain or a stiff neck? If you would like advce about how to manage neck pain, visit us in-store and ask our expert sleep consultants to help you find the right pillow for neck pain or mattress for a bad back. Mattress & Pillow Science. The healthy sleep specialists.Conventional wisdom has been that a firmer mattress is best for neck and back pain. In fact, people in acute pain find that lying on the floor can give them some relief. According to our 2016 survey of almost 62,000 subscribers, people with arthritis, back pain, and neck pain were happiest when they slept on an adjustable air mattress like a Sleep Number, which lets users precisely control the firmness. According to Joel Press, M.D., physiatrist-in-chief at the Hospital for Special Surgery in New York, that preference may be because people in pain benefit from being able to adjust a mattress to match the level and type of pain they are experiencing on any given night.
Jeffrey Goldstein, M.D., chief of spine service–education at NYU Langone’s Spine Center, says that a customizable mattress might let patients arrive by trial-and-error to the level of firmness that works best. Though both doctors emphasized that no one mattress is guaranteed to soothe an aching spine, their general advice is indeed to opt for a firmer mattress, or to adjust your mattress to a firmer setting. Research supports that approach. Another benefit is that a firmer mattress gives you instant feedback, says Press, so you will register exactly where your pain points are and make adjustments. Keep in mind that a mattress that’s more than 10 years old generally can’t offer sufficient support. A firmer mattress also helps keep your body aligned, something your pillow can help with, too. Your neck should not be bent or twisted: It should form a straight line with your spine. “You wouldn’t walk around all day with your neck at a 45-degree angle,” Press says, so you probably don’t want to sleep that way, either.
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.