With the good news that shops are open again from the 12th April, you may consider heading out to the shops to buy a new mattress, not something that is easy to try out online!
At Blackberry Clinic, our therapists are often asked for their advice on mattresses and beds and whether these can be contributing to a patient’s back pain. Often lifestyle factors do contribute to back pain and sometimes changes can be made that may help.
Shelley Terry, our chiropractor at Blackberry Clinic Milton Keynes, shares some tips on how to get a good night’s sleep.
Getting a good night’s sleep is essential to staying happy and healthy. A common question that we get asked is “Which is better, a hard or soft mattress?” and it really does depend patient to patient. The best mattress is a supportive one for your shape and build.
But buying a mattress without doing your research first can lead to sleepless nights and achy mornings, if you aren’t sleeping on a supportive base. Choosing a mattress that provides the right level of support for your body is crucial for a healthy sleep, night after night.
Mattresses can cost anything from a few hundred pounds to thousands, so it’s important to make sure your chosen mattress is worth the investment before you buy.
Chiropractors, physiotherapists and osteopaths are often asked for advice on the selection of beds and mattresses and, in truth, there is no one solution that suits all.
We come in different weights, shapes and sizes, but have one thing in common; we spend more than a third of our lives in bed, so should choose our beds carefully.
It is difficult to know which mattress is right, but as a general rule, if you are lying on your side, your spine should be parallel to the mattress and it should not sag or bow. The longer you can spend lying on a mattress before you buy it, the more accurate this feeling will be.
Ideally at least 10 minutes as a minimum will give an indication as to if the mattress is right for you (when purchasing my own mattress, I spent at least 30 minutes lying down!) Your pillow should also be an extension of your mattress i.e. your neck should be a continuation of the straight spine and not too high or too low.
If you share your bed with a partner, always shop with them so that you can make sure a mattress is right for you both. The ideal mattress tensions could be very different for you and if this is the case, you can buy beds from a range that allows two single mattresses to be zipped together, so that you both get the support you need. Some mattresses come with different levels of firmness integrated into the mattress so you can each get a good night’s sleep.
We also often get asked “when should I replace my mattress?” and the answer really is, are you getting a comfortable night’s sleep, or are you waking up stiff and achy in the mornings? Mattresses generally last between 8-10 years and there are signs that you may need to think about getting a new one, for instance, if you can feel the springs through the mattress, or if your spine is starting to bow or sag when lying on your side. Beds wear out and may sag or lose support with time, so it is important if you are experiencing pain to consider this as a potential contributing factor.
Other tips to prevent back pain when sleeping:
· Try and adopt a sleeping position which creates less physical stress on the back. For example, lying on your side is better than lying on your front with your neck twisted to one side.
· Keep moving and avoid being in any one position for too long. No matter how comfy the position may initially feel, the longer you stay in one position, the more this will ‘load joints’.
· Drink water. Keep well hydrated; dehydration can make muscles ache.
· Don’t leap out of bed first thing in the morning. After you have woken up wake up, try some gentle stretches to warm yourself up for the day ahead.
Sleep well!
Shelley Terry
Chiropractor, Blackberry Clinic Milton Keynes
