At the end of each day, sleep is critical for the body’s recovery. Unfortunately, back pain can interfere with sleep quality. Using a mattress that does not give adequate support can exacerbate the problem, resulting in further morning back pain.
Waking up in discomfort after a lousy night’s sleep can negatively affect mood, productivity, and health. A mattress that supports the spine and encourages proper alignment is essential to relieve back discomfort and promote deeper, more restful sleep.
Most likely, there isn’t one mattress design that would suit everyone perfectly. Although hard mattresses used to be recommended, current evidence suggests that medium-firm beds provide the best comfort, sleep quality, and spinal alignment.
Even so, hard or medium firm descriptions are subjective and difficult to quantify.
When a Mattress Is Too Soft
A soft mattress may feel fantastic when you first lie down, but your body will relax and sink further into the bed at night. A soft mattress that lacks support can contribute to lower back pain as the spine shifts out of its natural alignment. It can also cause numbness or tingling in the limbs due to nerve compression.
When a Mattress Is Too Firm
A firm mattress is frequently recommended for people who want to avoid discomfort and stiffness. However, an extremely firm mattress has the same impact as a too-soft mattress. It forces the body to conform to the hard surface, disrupting the spine’s natural alignment. In addition, a hard bed can create discomfort around pressure points.
When a Mattress Is Too Old
An old mattress may lack the resiliency to curve and support effectively. Springs lose their ability to rebound over time, and foams and fibers compress and soften. Worn-down cushioning layers can contribute to pain and discomfort on bony areas like your hip or shoulder.
4 Mattress Tips for Back Pain
If you experience back pain after sleeping, adjustments to your mattress may help to alleviate or lessen its severity.
1. Consider using a topper.
For pain caused by an excessively rigid or firm mattress, a feather or memory foam topper may be helpful to decrease pressure points if the mattress is still in good condition. Toppers can provide additional lumbar support, lowering overall back strain.
2. Turn your mattress.
Every mattress should be rotated at least twice a year to achieve even wear and to minimize sagging and impressions. It can even be flipped over if it’s not a pillow-top mattress.
3. Provide the correct support for your mattress.
Inadequate support, such as worn-out box springs, or slats positioned too widely in platform-style beds, can cause sagging and drooping regardless of the mattress’s age.
4. Change your mattress.
If your bed is more than eight years old or shows noticeable signs of wear, it may be time to replace it. Body imprints, drooping, uneven wear, and changes in firmness can impair comfort. Even minimal sagging is connected with poor sleep quality and increased pain.
Finding the Right Mattress
Finding the right mattress ultimately depends on your individual preferences and personal comfort. There are a few things to consider before purchasing a new mattress.
- Try adjusting your sleeping posture or adding a topper to your mattress to ease the pain.
- Mattress firmness is highly subjective and can differ from manufacturer to manufacturer.
- Your personal comfort preferences should guide a mattress purchase.
- If you must get a new mattress, try it for as long as possible to ensure it alleviates discomfort and improves sleep quality.
If you’ve followed these mattress tips for back pain and are still experiencing discomfort, schedule an appointment today!