09 October 2023 , 13:49
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A whopping eight in ten people in the UK suffer from acute or chronic back pain, mainly in the lower back which is the leading cause of disability worldwide, according to Healthline; due to strain, bad posture, stress and awkward sleeping positions.
Many people are unaware that an old or bad mattress could well be the root cause of their back issues, and sleep experts say that your mattress should be changed up to every eight years. So if you happen to suffer from lower back pain there are a few things that you can do right away that could help to relieve or prevent the issue from recurring.
At night, it's imperative that you're sleeping in the correct sleeping position as well as using the right mattress that will support the lower back and spine. Experts claim that sleeping on your side is the optimal sleeping position for back pain sufferers and a medium to firm mattress is said to be the one to go for.
Simba's top rated Hybrid Mattress - from £479.40 - Save 40%
Simba Hybrid MattressKey features
- Six layers designed to help you sleep better
- 'Game-changing technology used in each layer consisting of a breathable, anti allergy top layer, tackling overheating with up to 30 times the airflow of memory foam
- Mid layer that includes 2000 titanium Aerocoil springs responding individually to body pressure while minimising the transfer of movement and disturbance, providing you with extra cushioning needed on the hips and shoulders
- Bottom layers give you all the structure and stability you'll need as well as providing much needed support
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Your spine needs to be well aligned, and according to wellness experts at Spine Health, "when you sleep, you lose conscious control over your body, and you can end up twisting your spine or tucking your pelvis in. An existing back pain can get further aggravated, resulting in a restless night of sleep.
"Using supported sleeping postures can prevent the concentration of stresses on your spine, keep your back relaxed, and create a healing environment."
That said, there are also some handy hacks that can also be used to relieve pressure on the spine and lower back for those who prefer to sleep on their stomach or on their back.
Stomach sleeper
Sleep experts claim that sleeping on your stomach with back pain is bad for your back as it can possibly add stress to your neck. So if you tend to sleep on your stomach while suffering with back pain it is advised that you place a pillow under the pelvis to take some of the pressure off your back. If this feels slightly uncomfortable try removing the pillow under your head.
Back sleeper
For some people, sleeping on your back may be the most comfortable position to relieve back pain. Either lying flat on your back on a hard floor, or alternatively placing a pillow underneath your knees to help keep the curve in your lower back while it keeps your spine position neutral.
Emma Original Mattress - from £237.75 (Save 25%)
Emma Original MattressKey features
The High Resiliency Extra (HRX) provides sufficient counter pressure, designed with 7 zones cutouts that will keep your spine evenly aligned for maximum relief, rest and recovery – in any sleeping position
Point Elastic Airgocell technology enhancing breathability and regulating temperature by absorbing and then evaporating sweat so that rising temperatures won’t disturb your sleep
Provides optimal spinal support and relieves joint pain
Allows for undisturbed sleep thanks to its limited motion transfer
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Spring, pocket spring or memory foam?
Which one is going to provide the most support and comfort...
Memory Foam
A memory foam mattress uses your body heat to soften and mould to your shape, thus providing you with a high level of support and comfort. Once pressure is removed, the memory foam bounces back to its original shape slowly, and over time it will remember your body shape plus your preferred sleeping position.
These mattresses are often recommended by chiropractors for back pain as they will keep your spine aligned in every sleeping position and also help to reduce pain in hips and other sensitive areas along the spine.
Spring
A spring mattress uses steel coils or springs that provide the support structure of the mattress. They also come with a layer of padding or foam placed on top for added comfort.
According to sleep experts at The Spinery, a spring mattress can cause back pain due to uneven support, pressure points, and sagging over time, and "Choosing a mattress with proper firmness, support, and quality materials can alleviate discomfort."
Pocket Spring
A pocket sprung mattress is made up of individual pocket springs; and each pocket spring is enclosed within its own fabric pocket. They work independently to support the body by reacting only to pressure applied to that specific area.
This type of mattress is good news for those who share a bed, as any movement from the other person won't be transferred across the mattress.
Just like the spring mattress, pocket springs will offer the same levels of support due to also sagging over time, pressure points and uneven support.
Hybrid
A hybrid mattress is a mix of spring and foam with a medium to firm level of support, which is a great option for back pain sufferers as it will give you both support and comfort, while helping to keep your spine in line and reduce back pain.
Adjustable Bed
An adjustable bed can be adjusted to best suit your needs if you have a bad back as it will help you find the best sleeping position for you.
It will offer full support by alleviating pressure on the back, reducing joint compression, and preventing the feeling of stiffness and soreness after a night's sleep. Even if you sleep on your side, an adjustable bed can help keep your back properly aligned while you’re in this position.
Designs vary, but generally they allow an individual to raise or lower the upper body and legs accordingly, which is helpful if you're wanting to reduce pain by shifting weight off the back.
Matrah Ruby Memory Foam Mattress - from £199
Dunelm's Matrah Ruby Memory Foam MattressKey features
- Medium/Firm Support – suitable for those who sleep on their front and/or back to maintain spinal support
Provides comfort and support to vulnerable areas of the body, such as shoulders, backs and hips
Moulds to your body’s natural sleeping position
Regulates the temperature and moisture for a comfortable and balanced night’s sleep
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To make sure you choose the best mattress for you, why not check out our best mattress for back pain round-up with a complete list of top options that are available to buy from Simba, Emma, Nectar plus so much more, as well as our best mattresses for side sleepers guide?