Choosing the correct mattress and pillow can be difficult, but these simple tips could help to make sleep easier and to decrease or prevent neck, shoulder, lower and upper back pain.
The Best Mattress for Neck, Shoulder, Lower and Upper Back Pain Relief
The optimum position for the spine is to be supported in a position known as spine neutral, this means that the spine maintains its natural curves and is neither held in a too straight position or is unsupported so it drops into a curved position.
On a sprung mattress when lying on either side, the hips and shoulders need to sink into the mattress a little so the spine stays straight. If the mattress is too hard for the individual, the hips and shoulders cannot sink in, thus the waist has to drop down onto the mattress causing a curve at the spine. Conversely, if the mattress is too soft, the spine doesn't get enough support.
When buying a new mattress, a quality sprung mattress is a good option. The amount of springs is one of the key factors to look for. The more springs there are the greater the individual and responsive support each area of the body will have. It is important to try the mattress out, so it is best to take a pillow and book along to the showroom, kick the shoes off and having a good long lie down. If the mattress is shared with a partner, it is important that it provides the correct support for both individuals, if there is a large weight difference between the two people one option is to consider a two part mattress which zips together down the middle.
On average the lifespan of a quality sprung mattress is around 10 years. When the comfort of a nights sleep decreases, if waking with back stiffness, or if looking at the mattress without sheets on dents remain where the body has been, then it may well be time to consider a replacement.
Memory foam is an alternative to a sprung mattress. Memory foam is a substance that conforms to body weight and heat providing all areas of the body, that in contact with the mattress, with equal support, a quality memory foam mattress should support the spine in a comfortable spine neutral position and is a good option for spine health.
The Best Sleeping Position to Relieve Pain in the Neck, Shoulder, Lower and Upper Back
Sleeping on one side or the other is generally considered to be the healthiest sleeping position for the spine. A pillow between the knees stops the top leg dropping down and causing rotation at the spine.
If sleeping lying on the back, placing a pillow under the knees will tilt the pelvis and take pressure off the spine.
Sleeping on the front is the position that is most likely to contribute to neck problems. In order to breathe, the head has to be turned to the side, putting a lot of rotation through the neck which may then be sustained for many hours. If sleeping on the front, placing a pillow under the upper chest means the neck does not have to be rotated as far.
The Best Pillow for Neck, Shoulder, Lower and Upper Back Pain Relief
A quality pillow of the correct size can make a huge difference in the amount of neck pain suffered. If sleeping lying on one side or the other, the pillow should be of a thickness to support the spine in a neutral position. This means that the pillow should be the same depth as the distance from the ear to the point of the shoulder. If the pillow is too small, the head drops down and the neck spends many hours in a side bent position. Conversely is the pillow is too thick or too many pillows are used, the head is pushed upwards and again the neck spends many hours in a side bent position. If sleeping on the front, it is best not to use a pillow.
Disclaimer: The information on this page is written by a Chartered Physiotherapist to help adapt and improve sleeping situation. There are many possible causes for shoulder, neck, lower and upper back pain and should you have any concerns, always seek advice from a qualified health professional.
Jane Hodgson - physiobench.com/physios/2/Jane-Hodgson I'm co owner of Physiobench, a web based physiotherapy (physical therapy) practice. We're ...
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