As you age, lower back pain becomes a familiar foe you get to know all too well. It’s almost a rite of passage – up to 80% of adult New Zealanders experience back pain at some point. The discomfort makes it tricky for you to catch a long, refreshing rest– which then interferes with your daily life.
So, how can you stop lower back pain from destroying your sleep schedule? Experts say that hunting down the most comfortable mattress – for you – is a huge help in finding the relief you need. Let’s run through why your mattress matters and how to find the best mattresses for back pain below.
How does your mattress affect back pain?
You spend one-third of your life sleeping, so it’s no wonder the way you rest can have an impact on your back pain in daily life. To avoid picking the wrong mattress, you first need to know how these different factors can benefit your sleep.
Firmness
How soft or firm your bed mattress is can significantly affect lower back pain. Your bed needs to support the shape of your natural sleep position, keeping your spine aligned neutrally. In general, a medium-firm mattress is the way to start. An overly soft mattress can offer insufficient support, causing your hips to sink out of alignment with your lumbar area. Conversely, a mattress that’s too hard can feel too stiff to sleep on, causing poor posture and strained pressure points. Sleeping positions also play a big part in back and joint pain.
Material
Your bed mattress material also does a lot to reduce pressure on your back at night. Individual pocket springs, layers of Latex and memory foam mattresses are best. These mattresses conform to and support various sleeping positions compared to other mattresses that may be too soft or too firm. These pressure-relieving beds are also ideal for reducing motion isolation, which is a must for couples.
Temperature control
Hot sleepers will know that an uncomfortably warm bed makes you toss and turn for hours – and all that movement can lead to poor posture and back pain over time. As well as making sure your bedroom temperature is looked after via air conditioning or using fans or windows, temperature-regulating mattresses are designed to better deal with your body temperature than your typical mattress - by featuring designs or materials that absorb and dissipate your body’s heat. A cool mattress will often mean it’s easier for you to fall asleep and stay asleep throughout the night.
Choosing the right mattress for back pain
What’s your sleeping position?
When choosing a quality mattress for lower back pain, you need to find one that can support your body and keep your spine in a neutral position as you sleep. Of course, this all depends on how you sleep.
Stomach sleepers and back sleepers are best with firmer mattresses that keep their back straight, preventing their spine from falling into a U-shape. On the other hand, softer mattresses work if you sleep on your side, so long as it contours to your body’s pressure points in the shoulder, hip and head and doesn’t sink your spine out of alignment.
But what if you sleep with a partner?
It can be challenging to find a mattress that not only relieves your back pain but also matches the preferences and needs of your partner. However, in general, a medium to firm mattress is the best type of mattress for couples. It accommodates all sleeping positions and reduces motion transfer; helpful if you’re a light sleeper but your partner tosses and turns in the middle of the night (or vice versa).
Of course, being cramped does no good if you experience back pain, so a big bed is essential for couples. A queen bed is the minimum, but pick a king or super king if you want something comfier. If you have the space, you can opt for the California king size, which provides the most sleeping area per person, ensuring you have plenty of room to sleep peacefully.
Sometimes, you just need something new
You might not be using the wrong mattress, just an old one. A 2009 study revealed that switching to a new mattress significantly enhanced sleep quality, regardless of the type or price (though those on pricier beds did report less back pain). Most of the participants’ old mattresses were around 9.5 years old, highlighting that simply updating your bedding system can rejuvenate your sleep and alleviate back pain. Remember, a bed that sags and loses shape fails to support your back effectively. If it's been 8-10 years, consider this a sign to upgrade!
Don’t forget the pillows
The mattress is only one part of your bed – don’t pass on the pillows! As mentioned before, proper spinal alignment is critical. Your spine reaches all the way up to your neck, so of course, your pillow also plays a part in back pain. A medium-firm pillow is a good choice in general; however, the exact softness and size of your pillow depends on your sleep position.
For instance, if you sleep on your back, you’d want a softer pillow that doesn’t strain your neck upwards. Side sleepers are best with a firmer pillow to keep the head neutrally aligned with the spine. Adding another pillow between the legs can help align the hips, potentially reducing back pain. And if you sleep on your stomach? You might not need a pillow at all!
Try and buy, then try some more
It’s always great to try your mattress before buying it. Testing out different mattresses might reveal that you prefer a firmer or softer bed than you’d expect. A short test drive rolling around mattress stores won’t tell the whole story, though. That’s why buying your mattress from a company offering an extended trial period is essential. Your body takes a good 30 nights to adjust to your bed, so that extra time is necessary to know if it’s the key to relieving lower back pain.
At Comfi, we offer a 100-night ‘Rest Easy’ trial, giving you heaps of time to test if a mattress is ‘the one’ for you. If you’re not 100% satisfied with it by the end of the trial period, we’ll pick it up and provide a full refund. Plus, you can try before you buy in peace with our Comfi Sleep Hub, located in Parnell, Auckland. Just book a timeslot, and you’ll have 30 minutes free to test out mattresses as you please, all without the watchful eyes of staff or other customers.
Say goodbye to back pain with the right mattress
Your rest is vital to your recovery, and as such, the right mattress could be the cure to your back problems. Choosing a quality mattress doesn’t have to be complicated.
Comfi’s beds are designed to support and comfort your back, ensuring you’re relaxed and revitalised for the next day. Our Comfi Luxe mattress has dual pocket springs and our Super Natural mattresses feature commercial-grade individualised pocket springs, and expertly crafted supportive comfort layers.
And if you need some extra support, why not explore our Comfi pillow collection? Our Wool, SIlk Fusion Gel, wool, and latex pillows are sure to deliver relief from back and neck pain. Get comfy with Comfi today!