According to Science Daily, lower back pain ranked in the top ten biggest contributors to disability in every major country around the world.
With statistics showing that nearly 80 percent of adults will experience some sort of back pain in their lifetime, it seems obvious that chronic back pain is on the rise.
If you deal with back pain, it can be hard for you to find a comfortable way to sleep. This inevitably leads to tossing and turning and sleepless nights because you just can’t seem to get comfortable.
Sleep and comfort are so important when you consider your quality of life. You want to feel healthy and happy, but back pain and sleepless nights can make you feel tired, unhealthy, and miserable.
Luckily, there are a few things you can do to help yourself get quality sleep each night, even if you are dealing with the frustration of back pain. In this article, you will learn the importance your mattress plays in reducing backpain, a few tips on how you can sleep comfortably when suffering from back pain, and, of course, which mattress type you should choose for the best night’s sleep with back pain.
The Importance of the Right Mattress
Your mattress plays a huge role in your back pain. In fact, your mattress may be the cause of your back pain and discomfort, although many people with back problems can attribute their pain to something else.
There are a few benefits that having the right mattress can accomplish for you, even aside from improving chronic back pain. All of the following benefits come about when you have the right mattress that helps you get the best night’s sleep:
-You will see an increase in your overall happiness because your brain will be well-rested and you will find yourself in a refreshed and joyful mood.
– You will find that you are less stressed out after having a good night’s sleep. Because you will be less stressed, you will also have a lower blood pressure rate than you did prior to having a good night’s sleep on an excellent mattress.
– Studies show that the better you sleep, the better rested your brain is. This can help improve attention and focus at work and school.
Sleepless nights can always lead to some dangerous outcomes. This includes sleep-related accidents. If you get better sleep each night, you will reduce the probability of accidents as well as improve your overall health so that you end up living a longer life.
– Not only can a better mattress help you improve your existing back pain, but it can also help you improve your posture as the best mattress will help you keep your spine aligned properly!
Each and every one of these should give you the motivation to find the right mattress. But, another reason finding the right mattress is important is because of the effect your mattress actually has on your back pain.
Next time you go to sleep you can check and see if your mattress is majorly contributing to your back pain. As you wake up, see if you are able to stretch for about 15 to 30 minutes to get rid of the pain. If your pain goes away within that time frame, your mattress is likely the culprit for your discomfort and back pain. At this point, it is time to look into better ways to sleep with back pain and the best mattress type for back pain sufferers.
Tips for Sleeping With Back Pain
There are a ton of ways you can sleep comfortably even when you suffer from back pain. Here are a few:
Position is key
One thing that can significantly improve your comfort when sleeping with back pain is the position you sleep in. Some people are used to or find that it is easier or more comfortable to sleep in a certain position. The main positions people sleep in are on their back, on their stomach, or on one of their sides.
If you sleep on your back, you can put a pillow under your knees to help your body keep the natural curve of your spine. If you pay on your stomach, a pillow under your abdomen or pelvis can help keep that same curve. If you lay on your side, most experts agree you should pull your legs up closer to your chest and sleep with a pillow between your knees.
Invest in Quality Bedding and Pillows
You can always invest in some state-of-the-art orthopedic pillows and bedding to help you stay comfortable at night. This can include mattress pads, foam pillows, and much more. Adding these to your bedding and following suggested positions will decrease your back pain when you are trying to get comfortable for a restful night’s sleep.
Do Something to take Attention off Your Back Pain
When you are lying in your bed making an attempt to fall asleep, your mind will likely wander off of the stress of the day. Normally, this would be great because this is your brain’s way of preparing you for sleep. But, if you have back pain, this will only make you focus on your back pain more.
Turn on some soft music or maybe a TV channel you enjoy and fall asleep to that. This will keep your focus on something else without distracting you fully from sleeping.
Have your Partner Rub Your Back
It is no secret that back rubs can help soothe aching back muscles in those who suffer from chronic back pain. Before or as you are trying to fall asleep, see if your partner will gently rub your back. This will help to relax your muscles before you go to sleep. If you combine this step with the others, you are less likely to suffer from back pain when you wake up in the morning.
Which Mattress Type Should You Choose?
Obviously, the number one thing you can do to improve your sleep with back pain is to consider changing out your mattress for one that is best suited to support your back and give you a good night’s rest.
Before you purchase a mattress, there are a few things you should do to be sure that you are picking the best mattress for back pain.
One of the most important things to consider with a mattress is support. You want to be sure that the mattress that you choose has a ton of support. If you choose a mattress that doesn’t support you well, you could end up worsening your back pain and finding yourself tossing and turning throughout the night.
Jennifer Crossley, a bedding expert with House of Bath, says that the best mattress for back pain will be able to support you nicely even without the need for a pillow. When testing the mattress for support, be sure that your head and neck are in line with your spine.
You should also consider talking to your doctor about your different back issues to see what they would recommend when it comes to a mattress that will help ease your back pain and allow you to get good-quality sleep.
But, according to experts, medium-firm mattresses are the best option for people who have back problems that prohibit them from sleeping. This is because medium-firm mattresses have a ton of support, but also offer a bit of softness for people who tend to like to sleep on their sides.
As far as the specific type, many believe that memory foam mattresses can be a great option for people with back pain. This is because memory foam offers more spinal alignment than more traditional mattresses. The foam also molds to the body, creating support in specific areas. A traditional mattress is flat and doesn’t contour to the body, which can leave certain areas less supported than others.
Memory foam is also the best choice because companies often offer memory foam mattresses of varying densities, so you can customize your mattress type if you choose to do so.
What to Consider from a Mattress Company
If you are looking for the best mattress for back pain, you will have a ton of options. Many mattress brands have created specific mattresses built for people who have back pain.
When you are shopping for a mattress, you need to be sure that the brand offers a couple of staple options. You should really be able to test out the mattress before committing, so try to find a company that offers sleep trials and money-back guarantees.
You should also be sure that the company you purchase from offers warranties in case something happens to your mattress. Mattresses are usually a pretty expensive investment, so you want to be sure you are covered in case something happens.
Lastly, you want to make sure that the mattress company you purchase from offers the mattress that you need to help you with your back issues!