Back pain is something nearly everyone can relate to, with 8 out of 10 people suffering back pain at some point in their lives. In fact, according to Global Burden of Disease, low back pain is the single leading cause of disability worldwide.
There are a variety of prescriptive and medical approaches to address back pain, but a good place for any sufferer to start is actually in the bedroom. That’s right: your bed, your pillows and even how you sleep can have a big impact on your back pain.
A good mattress can protect your back for the many hours that you’re in bed. A mattress that properly supports your body is also a very important element in helping relieve stress on the muscles and joints of the back.
To find the right type of mattress that will properly support your back, the most important piece information you need is: what position do you sleep in?
A mattress that properly supports the body should be solid enough to not cave inward with pressure and yet have enough support to allow contouring to the body. This is especially important with side sleepers, as a lot of pressure is placed on the shoulders and hips.
Don’t be fooled by all those promotions touting firm mattresses for good support. Firm mattresses work better for back sleepers than they do for side or stomach sleepers. While back sleepers can get away with a more firm mattress, even they can benefit from the contouring that occurs with a mattress that gives when pressure is applied.
To help achieve the best sleep for whatever position you are sleeping in, keep the following in mind:
Choose a mattress that feels like it gives enough on the surface to comfortably keep you locked into a supportive position.
Carefully consider the support, contouring, heat-trapping, and other qualities of the mattress materials, for example:
Latex is the springiest, which means that it will have more push back, which is a good replacement for springs, but won’t offer as much muscle and joint pressure relief as memory foam will.
3lb. (Medium-density) memory foam often offers a more buoyant support than higher density memory foam, which makes it easier to move around on, but not as durable as higher density memory foam.
Avoid memory foam with a density lower than 3lb., as it won’t support well during its much-reduced life span.
High-density Memory foam (above 4lb. density) is a more durable, pressure-sensitive and temperature-sensitive polyurethane foam that has the ability to compress, but then slowly come back to its original shape.
Other popular materials like springs, air, and traditional pillow-tops will react quicker to the body, but can produce a hammock effect if not firm and will not produce pressure relief for the joints if not soft.
All foam mattresses need to have a higher density base structure in order to provide the necessary firm base support for the latex or memory foam above, so they should be at least two layers.
Higher density of memory foam and its viscoelastic nature that allows it to conform around the body so well, also can create more heat.
Gel was proposed as a solution to reduce body heat build-up, but gel is a conductive substance, so it starts off cooler, but then will warm to your body’s temperature as you sleep, creating more heat.
A pressure reducing foam mattress can avoid heating up through use of a breathable system that includes combining thousands of small ventilation holes with breathable channels in the layer below to offer true airflow circulation.
Memory foam and latex foam mattresses are best for people who are primarily side sleepers. This is due to the fact that the shoulders and hips stick out farther, and therefore need more contouring if you are going to attempt to evenly distribute your weight over the whole of the mattress.
People who are primarily back sleepers may need a firmer support material and less of the softer surface foam, as only shallower contouring of the body is needed.
Those who sleep in multiple positions will do well with a balance that is not too soft, not too firm and has just the right amount of contouring to keep the spine in proper alignment.
Dr. Rick Swartzburg, D.C., a practicing chiropractor for more than two decades, says, “Your pillow—or, more accurately, your pillow placement—is also critical to relieving pressure on your back. There is new innovation in mattress and pillow technology to keep on your radar. Snuggle-Pedic does a good job informing consumers about what type of pillow to match with your sleeping style.”
Sleeping on your stomach can be irritating to your neck and back due to the complete rotation of the neck to one side while in this position. While it is not recommended that you sleep on your stomach, if you do, always wedge a pillow under your pelvis and the leg on the side your head is facing, thereby limiting the amount of rotation of the upper spine.
Back sleepers can place a pillow under their legs to reduce traction on the spine and should grab the bottom of the pillow with both hands and pull it down towards the shoulder to place more support underneath the neck’s natural curvature.
When lying on your side, always put a pillow or orthopedic leg spacer between your knees to prevent rotation of the pelvis and spine and help keep it in proper alignment.
Going to a mattress store to shop for the best feel can only give you so much information, as you will never truly know how a mattress will perform until you sleep on it. So, make sure you only purchase a mattress with a good return policy. Even better, purchase one with a customization policy that will allow you to modify or exchange the mattress to truly ensure the best configuration for your needs.