If you experience back pain, you know the surface you sleep on can help or hurt your condition. As much as mattress shopping is dreaded, choosing the right one ensures good sleep posture and is essential for a healthy spine. What’s right for each person can vary wildly depending on their personal needs, but there are several things to consider when shopping for and testing out a new mattress.
Firmness
Because there isn’t a standardized measure of what classifies as a “medium” or “soft” mattress, it’s hard to draw scientific conclusions on the ideal firmness. However, researchers do believe a medium-firm mattress is the best option for relieving back pain.
“Medium-firm,” of course, will mean different things for different people depending on their personal preference and their body shape, but the ideal mattress should contour and support your body. Too firm of a mattress puts pressure on your shoulders and hips; too soft of a mattress allows you to sink too deeply. Both create unnatural curves in your spine.
When shopping, pay attention to any gaps between your body and the mattress. Some can be alleviated with pillows placed for support, but you should aim for a mattress that cradles you.
Type
Steel coils make up the interior of innerspring mattresses; the number and spacing of the coils will determine how much support you receive. You can find innerspring mattresses with just about any level of firmness, but they do sag over time, so they’ll need to be flipped and eventually replaced.
Memory foam mattresses mold to your body and distribute your weight evenly, and the wide selection of designs means you’ll be able to find your ideal level of firmness. They’re created to resist sagging, so you won’t have to deal with uneven low spots in your mattress. Since it relieves pressure points, memory foam is a great option for people with shoulder and hip pain.
While similar to memory foam, latex foam mattresses have more bounce to their surface. They don’t contour as closely as memory foam but still provide great support, making them a good choice for sleepers with low to middle back pain.
Sleep Posture
The way you sleep matters! While it might feel comfortable while you’re dozing off, your sleeping position may be doing more harm than good to your spine. As a back sleeper, aim for a medium to firm mattress with good lumbar support—latex foam tends to be good choice.
If you’re a stomach sleeper, we’re sorry to break the news: this is one of the worst positions for your spine. The strain on your lower back and neck can cause numbness and even nerve pain. If you can’t kick the habit, shop for a medium to medium-firm mattress.
Sleeping on your side is the best position for spinal health. A soft to medium firm mattress is ideal, and memory foam is a popular choice for side sleepers. Take care not to go too firm, as it’ll press into your shoulders and hips without allowing enough sink to support your side.
When in doubt, take your mattress for a test drive. Many companies, especially those run primarily online, allow you to try out their mattresses with a money-back guarantee—just check the return policy first.
If you’re suffering from back pain, a chiropractic adjustment can make a world of difference. Take the steps to improve your spinal health, and make an appointment today with Crossroads Chiropractic.
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