Essential Facts to Consider When Purchasing a Mattress for Back Pain, Suggested by a Sleep Specialist and Osteopath
Easing Aches and Pains: What's the Secret to a Comfortable Mattress for Back Pain?
Are you tired of sleepless nights due to back pain? You're not alone. With over 1300 Google searches per month in the UK for finding a mattress to alleviate back pain, it's clear we're all on the hunt for comfort. As a sleep enthusiast, I've heard this question a lot, backed by research in the Journal of Orthopaedics and Traumatology indicating that lower back pain affects sleep quality [1].
So, how do you find the perfect mattress to ease your pain? I consulted sleep experts and osteopaths to get the full scoop on picking the right mattress for back pain.
1. A Balanced Mattress is Key
'A medium-firm mattress often works best for reducing lower back pain,' says Dave Gibson, a registered osteopath, sleep expert, and founder of The Sleep Site [2]. In a study examining various mattress types, researchers found that a medium-firm mattress promotes comfort, sleep quality, and spinal alignment [1].
Osteopath Dr. Nerina Ramlakhan also emphasizes spinal alignment as crucial in minimizing back pain. She warns that an old, sagging mattress can worsen existing pain, while one that's overly firm can strain muscles and cause misalignment [2].
2. Finding the Goldilocks Zone
A medium-firm mattress might seem like a one-size-fits-all solution, but body weight plays a significant role in how we perceive firmness. 'Heavier individuals may require firmer support, while lighter individuals might find a softer mattress more comfortable,' explains Dave Gibson [2].
Remember that we're all unique, so it's essential to test mattresses in-store when possible to ensure you find your own personal Goldilocks zone.
3. Sleep Trials are Essential
Due to varying tension definitions among manufacturers, it's challenging to find the perfect mattress without a proper test drive. That's where sleep trials come in handy, allowing you to test out a mattress over several weeks to evaluate its comfort and pain-reducing capabilities. Look for brands like Simba, Emma, Nectar, Brook + Wilde, REM-fit, and Woolroom, which offer extended sleep trials ranging from 30 to 200 nights [2].
4. Hybrid Options Offer Flexibility
Since finding the right tension is crucial for easing back pain, consider purchasing a mattress from a retailer offering a range of tension options. Hybrid mattresses, composed of both springs and memory foam, could be an excellent choice, as they often come with adjustable firmness levels.
5. Don't Discount Memory Foam
Once deemed uncomfortable and hot, memory foam has undergone significant improvements and can now offer excellent support and pressure relief for those with back pain. Conversely, if you prefer a sturdier, traditional mattress feel, pocket-sprung mattresses with natural fillings can also provide adequate support.
6. Mattress Toppers: Temporary Solutions
If your mattress is relatively new and still in good condition, consider trying a memory foam topper to add optimal support and ease the pressure on your lower back. Just remember to swap it out for a new mattress every 7-10 years [3].
Hopefully, these expert tips will help you find a mattress that offers the right combination of pressure relief and support, enabling you to sleep soundly and manage back pain.
Sources:
- What Type of Mattress Should Be Chosen to Avoid Back Pain and Improve Sleep Quality?
- Amy Lockwood (our platform): Top Tips for Choosing the Best Mattress for Back Pain
- Mattress Buying Guide: Top Tips for Choosing the Best Mattress for Back Pain
- To ensure a good night's sleep and alleviate back pain, consider investing in a balanced mattress, ideally medium-firm, as recommended by sleep experts and osteopaths to maintain spinal alignment and reduce pressure on the lower back [1][2].
- In addition to finding the perfect mattress, it's essential to prioritize mental health and overall health and wellness, as sleep quality and back pain interconnect, impacting both physical and mental well-being [1][3].
