Did you know that 35.2% of American adults sleep less than 7 hours each night?
If you often wake up feeling unrefreshed or more tired, chronic back pain could be interrupting your sleep. Sleeping with back pain can be difficult for most people. To lessen this, you must make the perfect sleeping environment.
So, how do you relieve back pain and improve sleep quality?
Learn how to relieve back pain by choosing the right mattress. Luckily, we have some tips to help you get a restful night. Read on and learn ways to relieve your back pain:
1. Your Preference Matters
No single style or type of mattress works for all people suffering from chronic back pain. It means the mattress that helps you sleep without stiffness and pain is the best.
Before, doctors recommended hard mattresses to help ease back pain. However, more recent studies found that medium-firm mattresses promote comfort. It improves the quality of sleep while maintaining a healthy spinal alignment.
The caveat is that the term medium-firm and hard are often subjective. It means one company’s medium-firm mattress could feel different from the other. If you find a brand that works best with your back, stick with it as much as you can.
2. Think About Your Sleeping Position
Ask yourself about your usual sleeping position. It’s because it will affect the kind of support you’ll need for your back. Your height, weight, and form will help you determine the level of support you need.
Here are some things you must consider for each sleeping posture:
Side Sleepers
The majority of people in the world sleep on their sides. In most cases, they’ll assume a fetal position, meaning they draw their knees up toward their chest. If you sleep like this, it’s better to get a softer mattress.
Ensure that the material conforms with your body better. Ask if the mattress will accommodate the thoracic and lumbar regions of your spine.
Stomach Sleepers
If you sleep on your back, soft mattresses can irritate you. It’s because the mattress will make your abdomen sink deeper into the bed. The position is awkward since it increases your lower back arch, causing it to ache.
With this sleeping position, it’s best to get a medium-firm bed. It gives you support while preventing your abdomen from sinking. Take note; if you have a large abdomen, this problem is more bothersome.
Back Sleepers
If you sleep on your back, you have more freedom to pick your mattress. The caveat is to put a pillow under your knees and lower back. Doing this ensures that you have ample support and comfort.
3. Understand Your Mattress’s Components
When you go to a shop, ask about the physical components of the mattress. Pay close attention to the coils or inner springs of your mattress. It’s what gives the support, meaning it determines whether you’ll experience back pains.
The top of the mattress has paddings that come in various thicknesses. Most mattresses are 7-18″ deep. By knowing your sleeping position, you can choose the right mattress based on these components. Read our guide on choosing the perfect mattress to make the most out of your money.
4. Consider the Mattress Material
Your choice of material depends on your back’s condition and your sleeping position. If you suffer from chronic back pain, it’s one of your top priorities.
Memory Foam
A lot of experts say that memory foam is the best option for people with lower back pain. It’s one of the most recommended solutions to bring comfort and pain relief while sleeping. It’s because of the foam’s behavior and other unique properties.
Memory foam is soft, but it can return to its initial firm point. This depends on the density of the foam. In most cases, a 5 PCF memory foam will give you the correct spinal alignment and support.
Anything lower means fewer contouring capabilities. The low-density ones won’t give you as much support, like 2-3 PCF foams. Most modern mattresses have various features that make them cooler and responsive.
Latex
Latex is great for chronic back pain, more responsive than memory foam. It’s cooler, meaning you won’t suffer from too much heat during summer. Its primary drawback is that it isn’t as contouring as memory foam.
Latex mattresses rate high among people with major back issues. They claim that it’s because the bed helps relieve their spinal pressure. It’s a premium material with a spongy consistency.
If you’re suffering from severe back pain, the consistency pushes into your body. This feature makes it a premium option. Expect it to be more expensive than other materials.
Innerspring
It’s a common bed type, but it has variants with specialized orthopedic solutions. It offers full-body support by using the pocket spring/coil system. These mattresses have hundreds up to thousands of coils.
Each coil is independent, enhancing the mattress’s contouring abilities. Some lower-end innerspring beds can be lacking. It’s especially when you compare it with regular memory foam mattresses.
A general rule is to get a mattress with 1,000-2,000 springs. It’s better for people who weigh over 400 lbs to look for ones with over 2,000 springs. Otherwise, look at the gauge of the wire.
Always do your research when buying innerspring mattresses. Some brands will use fewer coils. It depends on the wire’s properties whether you’ll get enough back support and back pain relief.
Learn How to Relieve Back Pain While Sleeping Today!
These are some tips on choosing a mattress to help with your back pain. If you’re looking to learn how to relieve back pain, start by investing in a good mattress. If your pain persists, it’s best to consult a physical therapist.
Looking for a great mattress? If so, contact us today, and let’s talk about how we can help.
