A perfect night’s sleep is one which has no disturbances and interruption. Most of the time it happens that the sleep gets disturbed several times at night due to a number of reason that include uncomfortable mattress, mental stress, room temperature and most importantly lower back pain. A point to notice is that restlessness is mainly due to the poor mattress that causes severe back pain. It is the time when you seriously need to replace your mattress.
When you sleep on a wrong mattress then you feel a lot of pain in the lower back area of your body. Such a mattress is unable to support your back. This leads to a poor sleeping posture which causes strain in the muscles and does not keep the spine in alignment. When the mattress in too old and is not replaced for a long time then it causes the lower back pain. Make sure that you mattress is medically tested that provides a lot of comfort along with alleviating the lower back pain.
Points to consider when choosing the best mattress for back pain
As you know that market is a place where you will find a number of mattress varieties and these things makes it difficult for you to choose the best mattress for back pain. In the lines below I will tell the points to consider when you go for buying a new mattress for you.
- Know your preferences
First of all you have to know about your personal preferences that which kind of mattress you need and whether that mattress is good for your back pain or not. Before finalizing ant mattress make sure that it will provide you a comfortable sleep free from pain. So always look at your standards and then select the mattress especially when you are suffering from back ache.
- Analyze all the physical components of your mattresses
Make sure that you choose the mattress with inner coils or springs because they provide support to your back. A number of mattresses are available which have different coil arrangements. The thickness may also vary from one mattress to the other. Usually the mattresses are 7-18 inches deep, which is the normal depth range. So select the one which supports your back well.
- Look for the mattress with back support
The fundamental purpose of a mattress is to keep the spine aligned by providing aid in a natural manner. If the mattress you select ensures back support then you will wake up fresh in the morning without any muscle strain and soreness. A recent study shows that a medium-firm mattress is good to relieve the lower back pain by proving it support and comfort.
- Ensure to maintain the balance between back support and comfort
When you sleep on the mattress you must feel great comfort but it doesn’t mean that you ignore to provide support to your back. Try to maintain a balance between the two things. A too firm mattress will exert pressure and you feel pain and ache on the pressure points of your back. On the other hand a medium-firm mattress is good for shoulder and hips as it allows both of them sink in to a little. Patients should consider thick paddling in a firmer mattress to aid the lower back pain.
- How to know that it is the right time to replace your mattress?
There are a number of reasons that inform you to get a new mattress for you. The mattress when gets older sags noticeably and is unable to provide support and comfort, then these signs clearly show that you mattress needs to be replaced. Some people look for a short term solution that is by putting boards under their old mattress. But on a serious note you need to purchase a new mattress to alleviate the lower back pain.
Points to consider when buying the best mattress for back pain
When we visit the market to purchase a new mattress, we get confused because there are a great variety of mattresses. The value and quality varies from mattress to mattress. So you must consider some points in your find before shopping a new mattress.
- Don’t compromise on quality and value for the sake of price
Many people are in search of the mattress having more coils, thicker padding but they don’t want to pay a great price for such a best quality mattress. You should know that as the quality increases the price also increases. So never buy a cheap mattress or you should visit various shops to compare the prices for your satisfaction.
- Be aware of the mattress advertising tricks
Almost all the shops claim that their mattress in orthopedic or is medically tested. There is not any exact research that informs you that the mattress with medically prove. You have to check it by your own by looking at its features that whether they reduce the back pain or not.
- Test the mattress before you buy it
People can test the mattress by sleeping on it. They can check the samples in hotels or friends’ homes as well. You should lie down to ensure the quality and comfort before you shop it. There are companies who give cutaway view of the mattress so that you can deeply look at its interior before buying the mattress.
- Buying from a trustworthy store or company
There are a lot of stores that provide customer services to the people like warranty, returning policy, delivery options and so on. Select the shop which has the option of returning the mattress if you are not satisfied with it after purchase. The allotted time is around few weeks after you have bought the mattress.
- Never ask anyone else to buy the mattress on your behalf
It is the big mistake when someone else buys the mattress for you. You have to shop for it by your own. In this way you will be satisfied completely when you have purchased the mattress according to your preferences.
Once you have bought the best mattress then it is not enough. You must perform stretches that are good for lower back pain. The people who regular stretch feel comfort and much more relaxed because stretches heal you in a natural way. These are the stretches for lower back pain that you have to perform to stay fit and healthy.
Knee-to-Chest Stretch
To perform this stretch you must lie down on back. Knees must be bent and when you start the stretch you have to bring the tight leg closer to your chest. Hands placed behind the thigh are a good option and then pull the leg closer to the chest. Hold on for 10 seconds and repeat 3 times for each leg. Repeat the same with the left leg.
Trunk Rotations
To get started you must lie down in such a way that the legs are bent at your knees. The knees touch and feet to remain in flat position to the floor. You should bring the knees to the right as it will contract the abdominal muscles. Wait for 5 seconds. Now bring the knees to the extreme left and again hold on for 5 seconds. Perform 10 repetitions on each side to complete the exercise
Hamstring Stretch
This stretch lowers the strain of the back muscles and treats the spasms. You should lie down on the floor to extend the right leg. Bending the left leg in such a way the foot bottom touches the right thigh. Stretch out the arms and incline forward to the right leg as much as you can. Wait for 15 seconds and continue for 3 repetitions with each leg.
Prone Back Extension
This stretch improves the flexibility of the muscles at the lower back. You should lie down so that the elbows are on the floor. Now you have to raise the upper body off the floor. Keeping the arms straight you need to lift the entire abdomen off the surface by keeping the hands on the floor. In this position arch the spine towards the back as it stretches the lower back. Hold on for 30 seconds and repeat for about 3 times.
Find information about: exercises for lower back pain
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