Back Support Guidelines

For many people with lower and upper back pain, the way you sit and sleep affect and may even cause the problems you are having. You can fix this by using back support. Whether it's a small pillow resting behind you at the office all day, or the right kind of mattress at home, follow guidelines to support your back and alleviate pain and tension.

Chair Back Support

• When you spend the majority of the day sitting in a chair, you may tend to slouch forward, pushing your lower back out towards the chair and straining the muscles. However, if you have a good lumbar support, your hips will stay in alignment and you will keep your natural curvature of your lower spine. The back support should be against the small of the back to maintain the natural curve, according to John J. Triano, of Spine-Health.

  There are different types of supports you can use. Try using an adjustable back support chair. These office chairs can be positioned lower or higher to fit your body. The curve of the seatback should align with your lower spine. You may benefit from a portable back support. It's best to use a lumbar roll or a curved cushion. You can manually place it behind you to fit in the right spot. The nice thing about these is you can use them at home, in the office chair and in the car if needed. If you just need a small amount of support, simply use a small pillow or rolled towel.

Sleeping Positions

• It's important to support your back while you sleep. You should lie in a position that is comfortable, but try to sleep in a way that supports the curve of your spine, as recommended by Spine Universe. For example, sleep on your back with a pillow under your knees or on your side with your knees slightly bent.

  You should also have a firm mattress. You do not want a sagging mattress because that can cause back strain.

Pillows

• Support your back with comfortable pillows while sleeping. You want something comfortable as well as supportive for your neck and spine. Choose a pillow for your head that allows you to maintain the curve of your neck. You don't want a pillow that is too high or too low because that can cause muscle strain. According to Spine-Health's John Schubbe, a pillow should be about 4 to 6 inches high. Your pillow should also be comfortable according to your own preferences and adjustable to your sleeping position.

  If you sleep on your back, support your spine with the pillow under your head and shoulders. You can also put a pillow beneath your knees to further support your back. If you lie on your side, your pillow should support your head and neck so the spine stays in a natural line. You can try putting a small pillow under your waist to add support.

  If you sleep on your side, try using a body pillow to support both your head and your knees. This may be more comfortable than using separate pillows.