If you are like many people, you may suffer from regular back pain. It can be frustrating and uncomfortable.
One of the most common causes of back pain is a bed mattress.
Unfortunately, buying a new mattress can be expensive.
My name Dr Lawrence Woods DC and I have been designing mattresses for back pain for over 20 years. As a chiropractor, my goal has always focused on improving the health of my patients by optimizing their sleep. My designs have been nominated for numerous awards and I continue to be at the forefront of this industry, helping people get the best night’s sleep possible.
Luckily, there are some things you can do to help improve your sleep and reduce your back pain without spending a lot of money. Keep reading to find out!
Consider a Mattress Topper
A mattress topper is an additional layer of material to provide pressure relief or support for back pain that is placed on top of a mattress. Mattress toppers are usually made from foam, down, or fiberfill and they are available in a variety of thicknesses and densities. I personally strongly recommend natural latex foam and I use it in my own designs.
While a mattress topper is not always a solution to back pain, it can help in some cases.
If your mattress is too firm and you believe it is causing you to sleep out of alignment, a soft orthopaedic topper could help fix this problem.
Once you’ve decided on the material and firmness level you want, it’s time to consider the thickness. If your mattress is already fairly thick, you might not need a very thick topper.
However, if your mattress is on the thinner side, a thicker topper will provide more support and cushioning. Ultimately, the decision of whether or not to use a mattress topper is a personal one. If you’re suffering from back pain, it’s worth giving it a try!
Change Your Sleeping Position
If you suffer from back pain, you may want to consider changing your sleeping position. Some positions are more likely to cause pain, while others can help to alleviate it. In general, side sleeping is the best option for those with back pain.
This position helps to take pressure off of the spine and allows the muscles to relax.
However, some side sleepers may find that they experience more pain than usual. In these cases, switching to back sleeping can help to reduce discomfort. This position provides support for the entire spine and can help to keep the muscles relaxed.
If you sleep on your stomach, you should feel significant improvements in back pain symptoms if you switch to side or back sleeping.
Upgrade Your Pillow
Upgrading your pillow might be the best way to achieve better sleep. A pillow that is too soft will allow your head to sink in too far, causing your spine to curve. This puts strain on your muscles and can cause pain when you wake up. A pillow that is too hard, however, will not provide enough support and can also cause pain.
The perfect pillow will maintain the natural alignment of your spine. It should be firm enough to support your head but soft enough to conform to your neck. In addition, it should be made of materials that breath, such as cotton or wool. By investing in a quality pillow, you can help improve your sleep and reduce the risk of pain.
Orthopedic & Ergonomic Latex Pillows are Best
If you’re looking for a pillow that will help ease your neck pain, an orthopaedic latex pillow may be your best bet. According to research, these types of pillows are the most effective at alleviating neck and shoulder pain, with a satisfaction rate of 93%.
Latex pillows strike the perfect balance between comfort and support. They are able to contour to the head and neck, providing support for the spine and alleviating pressure points.
In addition, latex pillows are firm enough to hold the head in place, but they are also bouncy and resilient, making them more comfortable than other types of pillows. As a result, ergonomic natural latex pillows are the best type of pillow for neck and shoulder pain.
See a Chiropractor
Back pain is a common problem that can be caused by a variety of factors, from poor posture to muscle strain. While over-the-counter medications can provide some relief, they don’t always address the underlying cause of the pain.
For lasting relief, it’s often necessary to see a spine specialist such as a chiropractor or physio.
Chiropractors focus on aligning the spine and relieving pressure on the nerves, while physios use a variety of manual therapies and exercises to strengthen the muscles and improve mobility.
In many cases, a combination of both types of treatment and the right mattress and pillow is necessary to achieve lasting results. If you’re struggling with back pain, don’t suffer in silence – make an appointment with a spine specialist today.
Pillow Under/Between Your Knees
Pillow between the knees is often recommended to people with lower back pain. This is because it helps to align the hips, which can prevent the pain from getting worse.
The pillow also takes the pressure off of the lower back and allows the spine to stay in a neutral position.
Sleeping with a pillow under the knees can also help to reduce morning stiffness and pain. If you have chronic lower back pain, placing a pillow between your knees at night may help you find relief.
Pay in Installments
When it comes to mattresses, you really do get what you pay for. Inferior mattresses are often made with lower quality materials that break down quickly, resulting in a lumpy and uncomfortable surface.
Not only are these mattresses less comfortable, but they can also aggravate back pain and other health issues.
On the other hand, high-quality mattresses are designed to offer optimal support and last for many years. While they may be a bit more expensive up front, they provide a worthwhile investment in your health and wellbeing.
If you’re looking to purchase a new mattress, see if you can pay in instalments. This way, you’ll be able to afford a higher quality mattress that will provide lasting comfort and support.
Rotate Your Mattress
Dipping and sagging in your mattress is one of the common causes of back pains. By rotating your mattress every few months, you might be able to extend its functional lifespan for a few more months.
Doing this will also even out the wear and tear so that one part of the mattress doesn’t get too damaged while the other part remains relatively new.
If your mattress is already dipping, rotating it might help to alleviate the pain. However, you will eventually need to replace it as it can no longer provide the support you need.
Ask For a Showroom Model
When you are in the market for a new mattress, it is always worth asking if the store has any showroom models available. As many stores only switch out their display models semi-regularly, these mattresses won’t have significant wear and are often sold at a discount.
Even if the store doesn’t have any showroom models available at the time of your purchase, it is still worth inquiring about future availability as you may be able to snag a great deal on a high-quality mattress. In any case, it never hurts to ask!
Use Extra Pillows for Support
One way to improve your alignment while you sleep is to use extra pillows for support.
Placing a pillow between your knees helps to keep your hips aligned, while a pillow behind your back can help to reduce the pressure on your spine.
You can also place a pillow between your arms if you tend to sleep on your side.
This will help to keep your shoulders in alignment and prevent them from rounding forward. Using extra pillows for support can help to improve your sleep quality and prevent pain.
Do Some Stretching Exercises
There are all sorts of stretching exercises you can do, but it is important to focus on the muscles that need relief. For example, if your back is tight, target stretches that will loosen up your lower back. If your neck is sore, focus on stretches that will release the tension in your neck and shoulders.
Start slowly with gentle stretches and progress to deeper stretches as your muscles start to loosen up. Hold each stretch for 30 seconds or longer for best results.
Stretching not only feels good, but it can also help reduce inflammation, improve range of motion, and prevent injuries. So, next time you are feeling tense or sore, try a few stretching exercises and see how you feel.
If you’re looking for ways to improve your sleep and reduce your back pain without spending a lot of money, try implementing some of the tips in this guide. These are all simple changes that can make a big difference in the quality of your sleep. And who knows? Maybe after getting better sleep, you’ll be able to save up for that new mattress after all!
But, if you find that your back pain is getting worse or isn’t improving with these strategies, it might be time to consult a doctor or chiropractor. They can help you determine the root cause of your pain and develop a treatment plan that will work for you.