Mattresses are one of the
most important factors to avoid back pain as most people spend
at least 7 hours on them each day. Sleeping on a bad mattress
can cause back pain as they usually lack back support and
can effect the alignment of the back.
It is definitely worth taking
the time to select the best mattress for your body that supports
your back whilst you sleep and one that is comfortable to
The type of mattress you choose
must be comfortable and have the necessary back support to
reduce back pain and give you a good night sleep.
A good mattress usually is
around 7 to 18 inches deep with a good number of spring coils
for support allowing the body to be supported and at the same
time allowing for the natural curves and alignment of the
A good mattress can be bought
by going to a showroom that has lots of brands and varieties,
and start by lying down the firmest mattresses the store has
to offer. Then lie on the softest ones. That gives two good
Find a mattress that is between
the two end points, but closer to the firmest ones than the
softest. Get on the mattress in your normal sleep position
and evaluate the mattress for the level of comfort and support
that feels right for you also discuss their mattress purchase
with their doctors.
The majority of back
stiffness occurs while sleeping, to reduce this from occurring
• Make sure that your pillow can support your neck,
but too many pillows can cause neck strain. Sleep on a contoured
pillow to avoid neck strain - you want to keep your neck and
spine in-line while you sleep. You could try the air core
Air Core Back Pillow
The use of adjustable support
and firmness is a nice luxury to have in a pillow. Using pumps
and air pockets, you can adjust air pillows to however you
wish every night before bed to ensure proper comfort.
Air pillows are easy to adjust, creating the ideal neck and
the Air Core Pillow for Back Pain
• Try putting a small pillow between your knees (view
the knee pillow below) when you sleep. This will help keep
your hips in-line, avoiding lower back stiffness.
lower back pain, hip and leg pains by keeping your knees comfortably
apart and ensuring your legs are in natural alignment with
your pelvis when sleeping on your side.
the Knee Pillow
• Ensure your mattress
is big enough for you and your partner. If you are sharing
a small mattress, you may sleep in awkward positions because
you are being crowded out.
• A saggy mattress contributes
to muscle stiffness and chronic back pain, this can be avoid
by purchasing an orthopaedic mattress that contains more support
than a regular mattress.
• If you have trouble
sleeping, try lying on your back with a pillow under your
knees, or sleeping on your side with your knees bent and a
pillow between your knees.
• Your bed should be
a height that makes it easy to get into and out of. When getting
in, sit on the edge, lower your body on to one elbow and shoulder,
and draw up your knees and then feet. Reverse the procedure
to get out.
The other option is to go for a adjustable beds they are different
than standard flat beds because they allow users to change
the incline angle of the head of the bed and, in many cases,
at the foot of the bed as well. A slight incline of the head
(no more than 45º), coupled with additional support under
the knees, can help reduce pain, particularly leg and back
pain from herniated discs and/or spinal stenosis.
It also helps a patient to
get out of bed without having to roll and sit up as much as
if one who was rising from a flat position.