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Which is the best mattress to choose for preventing or helping back pain?
A good mattress is crucial for preventing and relieving back problems. Here's how to choose the right one.
Back pain is often referred to as ‘the pain of the century’. In France, it is estimated that it has already affected (or will affect) at least once... 85% of the population! Whether it's lower back pain or neck pain, back pain often starts as soon as you wake up or prevents you from sleeping. There's a simple reason for this: lying down can create tension. So bedding plays a major role.In some cases, a bad mattress is a trigger, in others it's an aggravating factor... Conversely, a good mattress helps to relieve and even prevent back pain. So how do you choose your mattress? Is there a special mattress for back pain? And should you choose a foam or spring mattress for back pain?
Back pain can be caused by a wide variety of factors: Trauma - from a simple blow to a fracture; A pathology: inflammatory disease, cancer, etc.; Repeated movements during sport or at work; Poor posture - often in the case of sedentary work; Lack of physical activity.Back pain is also often linked to high levels of stress: stress increases muscular tension. It also leads to the release of substances that can promote inflammation. In other words, the expression ‘backache’ is not just a figure of speech, and it is common for lower back pain to be triggered by a period of anxiety.It's also common for back pain to be caused simply by poor bedding. But when can we talk about ‘bad’ bedding? In many cases: When a mattress is too old and is no longer able to provide you with adequate comfort - for example, because it is sagging; When a mattress is not adapted to your specific profile.
Our body weight is not uniform: the head and pelvis are much heavier than the rest of the body. When you lie down, they exert more pressure on the mattress: these are known as pressure points. If your mattress is too soft, it will sag at the pressure points, and your head and hips will sink in too much; if your mattress is too firm, your head or pelvis will be pushed upwards. In either case, the natural alignment of your spine will no longer be respected, causing tension. When these tensions are immediately noticeable, they prevent you from getting to sleep. And when they're not, you'll end up falling asleep... only to wake up with aches and pains, or even intense pain such as lumbago. What's more, just as certain postures should be avoided during the day, certain positions are not recommended for sleeping. Sleeping on your stomach, for example, is not really one of the best positions for getting a good night's sleep! This posture puts a lot of pressure on the neck and lumbar region, which often leads to long-term pain. If you really can't sleep any other way, you need to equip yourself accordingly, with a firm mattress and a flat pillow.In other words, a mattress that's adapted to your body shape and sleeping habits is one of the keys to getting a good night's sleep and waking up feeling refreshed.
We all too often tend to think that back problems are age-related. It's true that back pain is one of the main disabling conditions in people over 60. However, as we have seen, there are many factors that contribute to back pain, some of which begin at an early age. Children are likely to develop problems linked to growth, or to carrying a schoolbag that is too heavy. For teenagers - who are still growing, it should be remembered - poor posture when studying or spending too much time bent over a screen can contribute to back pain. So it's never too early to get a good mattress!
Since back pain can have different causes, you may find it difficult to decide whether or not to change your mattress. If you're struggling to find a comfortable sleeping position, or if you keep waking up with aches and pains, it's fairly obvious that your old mattress has had its day or that it's just not working for you! In some cases, the signs are more discreet - but the consequences for your back are there all the same: the filling is no longer uniform, the fact that you sink in more when you lie down, or that your mattress has lost its elasticity... The age of your mattress is also a good indicator. The average lifespan varies according to the type of mattress: 2 to 10 years for a foam mattress; 10 to 15 years for an innerspring mattress; 14 to 15 years for a latex mattress.
It can't be said often enough: the best mattress is above all the one that meets your needs. And that's especially true if you have back problems. To choose the right mattress and limit the risk of back pain, there are a number of factors to consider.Your body type - in other words, your height and weight;The position in which you sleep. If you're looking for a mattress to relieve a chronic back problem, there's obviously a third criterion to consider: the type of pain you suffer from and its cause.
The mattress plays an essential role in preventing and relieving back pain. To choose the right mattress, there are a number of points to consider: Firmness: the challenge here is to choose a good mattress that is neither too hard nor too soft, that relieves pressure points and encourages good spinal alignment. Balance and nuance are essential when choosing a mattress for better sleep. Specialists are adamant: on new bedding that's fully adapted to their profile, sleepers tend to move less, and get a restful night's sleep as a result;Good temperature regulation: a good mattress is one with good ventilation. Air circulation must be optimal to avoid overheating in both winter and summer. Being too hot affects the way you fall asleep, but it also makes you sweat - which is hardly comfortable;
To avoid tension and aches, it's vital that you can lie down comfortably, without having to curl up or restrict your movements. And it's just as important that you have a pillow - possibly an ergonomic one. And although we don't always think about it, pillows take up space in bed! Choosing the size of mattress means paying attention to its width, as well as its length. We reckon that, for optimum comfort, your mattress should be the same size as you, plus 15 cm - so you can be comfortable and choose the pillow of your choice, including a square one. If you are 160 cm tall, a 140x190 cm mattress is suitable. If you're 180 cm tall, on the other hand, you'll need a 140x200 cm mattress.Technically, a 140x200 cm mattress is considered to be a 2-seater bed. However, if you suffer from back pain and sleep in a double bed, it's best to opt for a 160x200.
The density of a mattress determines its level of firmness, and it's often said that a hard mattress is good for back pain. But this is not automatically true! A mattress for sciatica-type back pain, for example, needs to be firm enough to support the spine while relieving pressure points: a mattress with pocket springs and memory foam is perfectly suitable. If you have osteoarthritis in your back or neck, a softer model is preferable, such as a memory foam mattress. So never hesitate to ask your physiotherapist or osteopath for advice on what's best for you.
There are 3 main types of mattress:The polyurethane foam mattress, which offers soft to medium-firm support;Pocket spring mattresses, which offer medium-firm to firm support, ideal for independent sleeping;Latex mattresses (natural or synthetic), which offer excellent ventilation and are naturally hypoallergenic. For back problems, a complementary technology is essential: viscoelastic foam, or memory foam. This foam reacts to body heat to mould itself precisely to the shape of your body. So it gives you tailor-made support. Although memory foam mattresses are commonly referred to, viscoelastic foam is almost never used on its own - except in the case of certain mattress toppers. It is usually combined with another technology: foam, springs or latex. Combining latex or pocket springs gives you a mattress with tonic support and a soft feel: the perfect combination for many back problems!
The thickness of the mattress plays an important role when it comes to back pain, as it is linked to its filling. As a general rule, the better the filling, the more comfortable the mattress. Standard mattresses are between 14 and 18 cm thick. If you suffer from back pain, we recommend you opt for a thicker model: don't hesitate to go for a 25-30 cm thick mattress.
The new generation of good quality mattresses now come with 3 to 7 comfort zones, a concept that is not always very clear. However, if you suffer from back problems, this type of technology could well revolutionise your nights!As we have seen, the weight of the body is not uniform, and certain parts exert significant pressure on the mattress. These pressure points are mainly :The head ;The shoulders ;Lumbar region ;Pelvis ;Thighs; Legs; Feet;Legs and feet; Feet.A mattress with different comfort zones has support that varies considerably to provide highly targeted support for these areas.There are :- The 3-zone comfort mattress, which provides support for the back, chest and lower body;- The 5 comfort zone mattress, which allows the shoulders to sink in a little further, for truly optimal support, and is generally recommended for people prone to back pain;- The 7 comfort zone mattress, which offers targeted support for each pressure point, making it the most comfortable of all.
Choosing a good mattress for back pain is good: getting the best out of it is even better. To keep its qualities intact, your mattress - whatever it is - needs good ventilation. Optimum air circulation is essential to evacuate the moisture caused by perspiration, the mattress's main enemy. Both slatted and sprung bases provide optimum ventilation. Box springs, on the other hand, are not recommended. The type of base is decisive when choosing a mattress for back pain: a slatted base is compatible with a foam or latex mattress, and we recommend always combining a pocket-spring mattress with a sprung base.
Have you just bought your mattress or are you on a tight budget? Opt for a memory foam mattress topper. This is an excellent alternative for those on a tight budget or for a recently purchased mattress that is not very comfortable. It is particularly recommended as a complement to the mattress in cases of osteoarthritis.
You've got it: to relieve back pain, it's vital to encourage the natural alignment of the spine and cervical vertebrae during the night. But even the best mattress can't guarantee this without the right pillow. But even the best mattress can't guarantee this if you don't have a good pillow.If you have specific neck problems, you can opt for an ergonomic pillow. However, its very particular shape is not for everyone, and despite its qualities, some people just can't get used to it. The memory foam pillow is a perfect alternative, and is more widely adapted to all back problems.When choosing your pillow, consider your preferred sleeping position:Sleeping on your back encourages muscle relaxation, which can lead to snoring: so choose a model that's firm enough to prevent your head from tilting back too much;Sleeping on your side creates a gap between your head and the mattress, so choose a pillow thick enough to bridge the gap;Sleeping on your stomach means you have to turn your head to the side to breathe: in this case, we recommend using a flat pillow, or no pillow at all.
The average person spends 40% of their time sleeping. It is therefore essential that your bedding, where you spend more than a third of your time, is suited to your needs and that you feel (very!) comfortable on it, without feeling tension or pain.A mattress that is not suited to your body type or is too old is likely to cause or aggravate back pain. On the other hand, a mattress that is perfectly adapted to your needs helps to prevent pain and relieve back problems linked to a pathology. But sleeping well doesn't just depend on the mattress. You also need a pillow, which must be carefully selected, because it's not just an accessory! As well as sleeping on the Hypnia mattress that's right for you and having a good pillow, there are a few tips that can help you reduce the risk of back pain: