Column A Must Read for Patients with Back Pain on How to Choose the Right Bedding and Mattress
Aug. 16, 2024
If you have back pain, you know how it can be difficult to fall asleep, it may wake you up in the middle of the night, and the pain may even increase when you wake up in the morning.
In this article, we will explain how to choose the right bedding and mattress for people with back pain.
The connection between back pain and mattresses/bedding
Back pain can be caused by a variety of factors, including lack of exercise, everyday posture, aging, and spinal disorders such as disc herniation. If you have back pain, even if it is not something you normally pay attention to, for example, an ill-fitting mattress or bedding may exacerbate the pain.
The role of a mattress or futon is to distribute the body’s load during sleep. Even when sleeping, there is a slight strain on the neck, back, and legs. Normally, this load (or body pressure) is distributed, but if your mattress is inadequate, the pressure will not be evenly distributed, and the strain on the lower back will be exacerbated. This will in turn increase back pain and worsen existing symptoms.
Characteristics of mattresses and bedding that tend to worsen back pain
There are mainly 3 types of mattresses and bedding that people suffering from back pain should avoid at all costs.
・Mattresses that are too soft
A mattress that is too soft will result in the body sinking into the mattress, making it difficult to turn over in bed. Turning over during sleep is an action that helps reduce and disperse the load placed on the body. However, if a mattress is too soft, the body will not be able to turn over properly and you will continue to sleep in the same position, and blood circulation will become impaired and muscles will stiffen, which may lead to increased back pain.
・Mattresses and bedding that are too firm
If instead you use a mattress that is too firm for your body, a gap will be created between the mattress and your lower back, and the stress will be concentrated on the protruding parts of your body, which may also worsen back pain.
That’s why when choosing a mattress, do not rely on a firmness index, but instead make sure it is the right firmness for you.
・Mattresses and futons that have lost their original shape
Sleeping in a mattress or futon that is sunken in will also cause the body to sink further than necessary and will not properly distribute the body’s load.
As a rule of thumb, mattresses and futons that have been in use for more than five years are considered to be subject to caution.
To check whether your current mattresses are worn out, base yourself on the following criteria: (1) see whether your lower back and buttocks cave in when you lie down, and (2) whether your lower back and buttocks feel overly loose when in contact with the mattress.
Points to consider when selecting a
mattress/bedding if you have back pain
If you suffer from back pain, the following points should be considered when selecting a mattress/bedding.
The firmness
A firmer mattress or futon is recommended for people with back pain. The important thing is to choose a firmness that suits you.
A soft mattress may feel more comfortable when you start falling asleep, but it will not be able to support your body well enough during sleep, and your body will sink down, making it difficult to turn over and distribute body pressure evenly.
Conversely, a mattress that is too firm may put excessive stress on your back and tailbone.
Before purchasing a mattress or futon, be sure to check its firmness before anything else.
The size
If you have back pain, you need to disperse the load on your lower back, so it is recommended to choose a mattress/futon of a size that makes it easy to turn over in bed.
Single-size mattresses are often chosen by people living alone, but since the width of a single-size mattress is about 100 cm, it may be difficult to turn over in bed properly. If you suffer from back pain, you should consider a semi-double or larger size instead.
The thickness
When choosing a mattress or futon, also make sure to check the thickness.
Mattresses that are too thin will not support your body, causing your lower back to cool down or touch the bottom of the bed and may increase pain, so caution is advised when choosing a mattress or futon.
The Material of the mattress
If you have back pain and are considering choosing a mattress, one endowed with high resilience and some thickness is highly recommended. A high resilience mattress will allow you to toss and turn easily in bed during sleep. For a comfortable sleep, you should choose a mattress that is multi-layered and thick.
The bedding’s ability to retain warmth
When considering a new bedding, choose one with a high heat-retaining capacity. If your futon is not warm enough, you will tend to curl up in a sleeping position to protect yourself from the cold, which will put strain on your lower back. To avoid aggravating back pain, choose a futon with heat-retaining properties that is made of natural materials such as cotton or wool.
Treatment at our clinic
When you have back pain, you may also need a more fundamental treatment.
Our clinic offers the Cellgel method, which repairs damaged intervertebral discs.
The Cellgel method used at our clinics provides a fundamental treatment by injecting a drug that fills the cracks in the disc, which then forms a gel that replaces the cracks. It is characterized by the fact that the volume of the disc is not reduced, and the drug remains in the disc as a gel-like implant after treatment, thus preserving the disc.
If you have been diagnosed with spinal stenosis now or in the past, please consider booking a consultation at our clinic.
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