One of the questions we get most here at the Healthy Back Institute is: “what’s the best mattress for back pain?”.
A good mattress can make all the difference in the world for getting a good night’s sleep. When sciatica or back pain makes sleeping difficult, picking the right mattress takes on even greater importance.
Conventional wisdom says if you have back pain you should sleep on a firm mattress. This happens to be one convention that isn’t always so wise. In a study of over 300 adults with chronic lower back pain, those who slept on medium-firm mattresses consistently reported less pain both at night and upon arising as well as improvement in back pain related disability than those who slept on firm mattresses.
Before you rush out and purchase a medium-firm mattress, first consider the source of your back pain and your own sleeping preferences.
Mattresses for sciatica
Those with sciatica often find any amount of flexion will aggravate their condition. Selecting a firmer mattress is often helpful.
Mattresses for spinal stenosis
Those with spinal stenosis often find the opposite is true, with a flexed position providing back pain relief. A somewhat softer mattress will often make sleep more comfortable in this case.
Mattresses for lower back pain
While the study referenced earlier found a medium-firm mattress provided the best results for those with lower back pain, some individuals may find either a firmer or a softer mattress provides a better sleeping experience.
Try it before you buy it
One of the most effective ways many have found to select the right mattress is to try them out at different places first. If you achieve a noticeably more restful sleep when staying at particular hotel or sleeping over at a friend’s house and then wake up with less back pain, you have a good clue. At the very least, lie down on the bed at the store before you buy it – that’s why they have those plastic covers on the end. Many higher quality brands also offer a try at home guarantee. Since you’ll likely sleep on the mattress for the next 5 to 10 years, it’s worth making the best investment you can afford.
Did you know that sitting down is one of the worse things you can do for your back? That’s because most people sit incorrectly. Don’t move… Let’s take a quick inventory of how you’re sitting right now.
Is your lower back slightly arched or is it flattened against the back of your seat? Are you sitting up straight or slumped back in your chair? Is your head and neck aligned with the rest of your spine or are you tilting your head forward?
Chances are your answers show you already have poor posture in one or more of those areas. Poor posture while sitting quickly leads to back pain and other health problems. It can also worsen existing conditions like a herniated disc.
While we can make it a habit to watch our posture, it’s easy to fall back into a routine of sitting incorrectly. That’s why using some form of lumbar back support may be a good idea whenever you sit down, making better posture more or less automatic.
In a pinch a rolled towel or small pillow behind the lower back can help. A better long term solution is to use a lumbar back support cushion or other form of back orthotic to ensure proper posture and spinal alignment while sitting.
When purchasing a lumbar back support aid, look for one with as many of these features as possible:
Provides support while sitting naturally
Provides full lumbar back support
Uses a contoured design to fit lower back
Reduces pressure on the sacrum and tailbone
Relieves direct pressure on the spinal column
Does not restrict normal arm movement
Fits most seat types, particularly office chairs and vehicle seats
Getting a full night’s sleep is as important to good health as maintaining a proper diet and getting enough exercise. Yet a third of Americans get less than 6 ½ hours of sleep each night – much less the recommended 7-8 hours.
Lack of sleep is associated with an inflammation causing increase of cytokine molecules. Long term insomnia leads to chronic inflammation. This significantly increases the risk of hardening of the arteries, high blood pressure, stroke, and heart disease.
Scary health consequences aside, we simply feel better after we get a good night’s rest. So here are 10 tips you can use right away to improve your odds of getting to sleep faster and staying asleep longer.
Avoid caffeine late in the day. Caffeine affects your body up to 8 hours, so switch to decaf or herbal teas after lunch. Watch out for caffeinated drinks like sodas and hot chocolate too.
Exercise earlier – at least 45 minutes to an hour before bedtime. Exercise is important and will help you obtain a more restful sleep, but your body needs time to wind down.
Avoid drinking before bedtime. Give your body at least an hour to eliminate excess fluids. Otherwise you’re more likely to wake for a midnight bathroom run to empty your bladder.
Stick to a schedule so your body can get into a routine. Keep the same bedtime and waking routine even on non-work days for improved sleep quality.
Skip long naps as they can throw off your sleep cycle. Power naps of 15-20 minutes are better.
Find your best sleep position. Back sleep is recommended as the most stable position for the spine. Placing a pillow under your legs can reduce lower back stress. If you prefer sleeping on your side, try placing a pillow between your legs for better hip support and comfort. Experiment to find what helps you get the best night’s sleep without waking up sore.
Use the right size and number of pillows. Your head and neck should maintain a roughly straight line while you sleep. Your head should not be propped up or tilted down at an angle.
Dress (or undress) for comfort so heat or cold won’t keep you awake or prevent you from sleeping through the night.
Keep your room dark. Turn off the lights, close the curtains, even cover electronic lights if you have to. If you must use a TV or radio to fall asleep, use the sleep timer.
Eat a “sleepy snack” such as turkey, yogurt, ice cream, or peanuts. These all have high levels of tryptophan which helps your body produce serotonin and relax for sleep — but eat them an hour before bed.
Bonus sleep tip!
When all else fails, many will try sleeping pills which can lead to drug dependence. Try using a safer and non-habit forming herbal sleep aid instead which won’t leave you feeling drugged out in the morning.
Almost all of us sit for many hours each day. We sit at the breakfast table.
We sit while traveling to work. We spend hours sitting in front of a desk. Then we come home to sit at the dinner table. Finally we relax for hours sitting on the couch watching TV.
Most of us spend very little time thinking about how we sit. Yet poor posture while sitting will lead to back pain as your spine is forced into an unnatural position for hours on end. Today you’re about to discover three easy steps to sitting correctly — almost automatically.
Step 1: Be aware of how you sit
Take a moment when you sit down to check your sitting posture. Scoot all the way back so your lower back rests against the back support of the seat. Your back should be straight. If your seat causes you to lean back or your head to push forward the next two steps will help.
Step 2: Choose a quality chair
A good chair will work wonders for your sitting posture. Choose a chair with an arched seat back to provide support for good posture throughout the day. Look for a seat without a head rest which pushes your head forward
Step 3: Use a back support pillow
Have a bad chair or car seat? All is not lost. Use a well designed back support pillow to provide the right lumbar support and you’ll maintain proper back posture in even the worst of seats.
View a free video showing how to use these tips to ease back pain through awareness, chair selection, and use of our recommended Freedom Back support pillow.
Please keep in mind this is just one way to combat lower back pain and that there are many other lower back pain treatments available.
The Healthy Back Institute - 333 Main St. Suite #201 Gaithersburg, MD 20878
Phone: 800-216-4908 Fax: 866-843-4319
The Healthy Back Institute is a Get Healthy and Fit Company
One of the questions we get most here at the Healthy Back Institute is: “what’s the best mattress for back pain?”.
Did you know that sitting down is one of the worse things you can do for your back? That’s because most people sit incorrectly. Don’t move… Let’s take a quick inventory of how you’re sitting right now.
Getting a full night’s sleep is as important to good health as maintaining a proper diet and getting enough exercise. Yet a third of Americans get less than 6 ½ hours of sleep each night – much less the recommended 7-8 hours.
Almost all of us sit for many hours each day. We sit at the breakfast table.
