Mattress Remedy for Backpain

Sleeping on an overly soft mattress or one that sinks in the center can throw your spine out of alignment and result in neck and back pain. Rather than waking fully rested from a good night's sleep, you spend eight hours tossing and turning, trying to find a comfortable position before giving up and climbing out of bed exhausted. If you can afford it, the best thing to do is to buy a new mattress. If your finances will not permit this, there are a few things you can do to help temporarily renovate your old mattress.

Selection

• When choosing a new mattress, it is important to try the display model. The mattress and box springs should support your body weight evenly and comfortably support the spine. Lie on the mattress for a minimum of five minutes in your normal sleeping position. Side sleepers should make sure the mattress isn't so firm it causes shoulder pain, while stomach sleepers need to ensure the mattress provides adequate support so their faces do not sink into the mattress and hinder breathing. There should not be space between the small of your back and the bed. Try different models until you find one that fits you.

  The type of mattress you select can also have an impact on your back. In a recent study by Yale Medical School, volunteers suffering from mild to moderate lower back pain were asked to sleep on and evaluate four different types of beds to assess their effect on sleep quality and discomfort of the neck and spine. The four beds were 1) a traditional inner spring mattress, 2) a pillow top mattress, 3) an air bed and 4) a Swedish-style foam mattress. Each mattress was used and evaluated for two weeks. At the end of the study, participants reported a 4 to 1 preference for the Swedish-style foam bed and claimed to experience higher quality sleep and less pain upon waking in the morning.

Fixes

• If a new mattress is currently out of your price range, reduce your back pain by temporarily extending the life of your old bed. For more support, try placing a sheet of particle board between the box spring and the mattress. This will give the bed a firmer foundation and extend the life of your old mattress for about three months. Alternatively, you can purchase a device which is inserted between the mattress and box spring and is inflated by way of a hand pump to adjust the amount of support given, while effectively removing any hollow places or unsupported spots. If this seems a bit elaborate, you can create a similar effect by placing air mattresses beneath the bed and inflating them to the desired level, though you should expect to re-inflate them on a regular basis. If you find your back is sore each morning because your mattress is too hard, cover it with a two-inch layer of foam padding.

  Regardless of the solution you choose, turn your mattress at least once every three months to prevent the formation of indentations caused by sleeping in the same spot each night.

Pillows

• If your back and neck still hurt when you get out of bed each morning, try replacing your pillow. When you place your head on your pillow, your neck and spine should remain aligned. Choose a firm pillow that will support the weight of your head and replace it when the inner material becomes compressed.