Yes, the bed you sleep on can be causing you lower back pain. On average we spend 8 hours a day in our beds. That’s 56 hours a week. A third of our lives.
If you’re experiencing lower back pain, there’s a good chance that your bed has something to do with it.
The good news is that if you’re experience back pain and you think that your bed is contributing towards it, there are some things to do to fix it.
- Look at your mattress. Everyone is different and depending on your preference you may be more suited to a soft, medium, firm or very firm mattress. Sleeping on the wrong type of mattress over a period of time will undoubtedly cause back pain
- Type of bed. Sleeping on a flat, level surface is something we’ve come to accept as the norm, but is it really the best position for our bodies? Adjustable beds provide a number of orthopaedic benefits that boost mobility, increase blood flow and reduce strain on your spine and joints. Check out the Zero Gravity sleeping position for more information.
How do I know if my bed is causing me back pain?
It can be difficult to pinpoint exactly what is causing you to experience back pain, but a good indicator is if you’re struggling the most early in the morning after you’ve woken up. If you’re ever staying in a hotel or a different bed for whatever reason, make a mental note of how you’re feeling after a night’s sleep to compare it to how you feel after sleeping at home.
If you don’t experience the same stiffness, aches or strains then there’s a good chance your bed could be part of the problem.
What mattress is best for lower back pain?
If you’re experiencing lower back pain most people would suggest you sleep on the firmest mattress available, but there are a few other points to consider before making your mind up:
- Spinal support – Does the mattress provide adequate spinal support for your body type? Heavier users will generally need a firmer mattress, but users who are more-slight usually find firmer mattresses too hard.
- Medium-firm is a one-size-fits-all solution – Although it varies on the quality of your mattress and how it’s been taken care of, if your mattress is over 7-10 years old then it’s time for a replacement. The support that your mattress once provided won’t be the same after all of this time. If you’re not sure what type of mattress you need, start by looking at medium-firm mattresses and you won’t go far wrong.
- Don’t forget your pillows – As well as the surface you sleep on, the position you sleep in is also really important.
An adjustable bed could be the answer
Adjustable beds boast many orthopaedic benefits, thanks to their electric back and leg rest sections that can be adapted to properly support your neck, back, torso, legs and feet.
A customisable sleep position that suits your body
An electric bed frame aids you in improving your sleep posture as you can set it up to suit you and your needs.
If you sleep on your back, you can ease pressure on your joints, muscles and spine with the Zero Gravity position. Originating at NASA, this posture mimics weightlessness by raising your head and legs above your stomach while you sleep. Aside from reducing the pressure on your lower back, it can also help ease things like stiffness, acid reflux, snoring and sleep apnoea.
Meanwhile, if you’re a side sleeper, elevating your back and leg rests in a similar way allows your spine to stay straight while your hips sink softly into the new space the adjustable frame has created.
Do away with pillow-propping
Of course, you can achieve these positions using pillows and folded blankets, but an adjustable bed is designed to be sturdier and more reliable. Using cushions to raise your legs and neck is a great way to try out these positions, but in the long run, it’s a challenge to stack pillows every night and get them to stay there until the morning.
Moreover, a quality adjustable bed will be approved by specialists and designed to support the human body in the correct way. A DIY set up could result in further injury or damage to your spine.
The benefits go beyond back and neck support
While adjustable bed frames support you during the night, they also have many orthopaedic advantages during the day.
For example, the backrest enables you to sit completely upright, which is great for relaxing in bed, enjoying a book, watching your favourite Netflix show or even eating breakfast.
The leg rest can also be raised to take the pressure off achy legs and feet after a long day.
What’s more, adjustable beds have several other health advantages, including opening up your airways to prevent snoring and sleep apnoea, improving circulation, boosting your immune system and reducing cognitive decline.