Back pain is one of the top reasons that people begin to lose mobility in middle age. Besides staying limber and learning techniques to strengthen your core muscles, one of the best ways to be kind to your back is to sleep on a proper mattress. Considering that you will spend roughly a third of your life asleep in bed, choosing the right mattress is an essential part of managing low back pain. It can make the difference in whether you can sleep at night and function the next day.
Sleeping on the wrong mattress can cause or worsen lower back pain. Lack of support from a mattress reinforces poor sleeping posture, strains muscles and does not help keep the spine in alignment, all of which contribute to low back pain. Sleep comfort is also sacrificed if a mattress does not match one’s individual preferences. A mattress that provides both comfort and back support helps reduce low back pain, allowing the structures in the spine to really rest and rejuvenate during the night.
Typically, the proper mattress for someone with back pain is one that is either medium-firm or firm. One small study of 268 people with 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.
With so many different mattresses in the market, it’s hard to chose the right one. Consider the following:
Personal preference
There is no single mattress style or type that works for all people with low back pain. Any mattress that helps you sleep without pain and stiffness is the best mattress for you. Choose one that meets your standards for comfort and support and lets you get a good night’s sleep.
Back support
The proper mattress should provide support for the natural curves and alignment of the spine. The right amount of back support also helps avoid muscle soreness in the morning.
Balance back support and comfort
Comfort while sleeping on the mattress is equally important as sufficient back support. Sleeping on a mattress that is too firm can cause aches and pains on pressure points. A medium-firm mattress may be more comfortable because it allows the shoulder and hips to sink in slightly. People who want a firmer mattress for back support can get one with thicker padding for greater comfort.
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