Selecting the Right Bed and Pillow to Reduce Back and Neck Pain
Choosing the right bed can minimise those factors that may lead to, or aggravate back and neck pain. 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 and pillows carefully.
If you are lying on your side, your spine should be parallel to the mattress and your spine should not sag (bed too soft) or bow (bed too hard). The longer you can spend lying on a mattress before you buy it, the more accurate this feeling will be.
Your pillow should be an extension of this i.e. your neck should be a continuation of the straight spine and not too high or too low.
Always try before you buy, always shop with your partner as your respective ideal mattress tensions could be very different. If this is the case, buy beds from a range that allow two single mattresses to be zipped together, so that you both get the support you need.
If you can feel the springs in the mattress, or you or your partner are not getting a comfortable nights sleep, or your bed is more than 8 years old, it is probably time to get a new one.
The first place to start is choosing a mattress that is wide enough to give you and your partner enough width to sleep and change positions, it should also be around 10cm longer than the height of the tallest person using it.
Next think about your sleeping positions:
Back Sleepers – sleeping on your back is beneficial for your spine’s alignment as it remains neutral and not contorted. As a back sleeper it’s essential that your mattress provides a strong core support system to maintain optimal alignment of the spine, a firm or othopedic mattress should be considered.
Side Sleepers – the most common position, over half of us Brit’s sleep on our sides. A medium, or medium soft mattress, is recommended as they allow plenty of give to contour to your body’s natural curve and keep the spine aligned while providing maximum comfort.
Stomach Sleepers – this position tends to cause neck and lower back strain. However if you have to sleep like this then you will probably find a firmer mattress more comfortable; this will provide more support and will help maintain your natural alignment by preventing your body from sinking into the mattress, which can result in overarching the natural curve of your spine. However, if you have a mattress that is too firm, it won’t let your spine fall into its natural curve and will also cause you discomfort.
Your pillow:
Contoured pillows are great for preventing neck and back issues; pillow with a curved design that adapts to head, neck and shoulder contour for back sleepers and side sleepers, and can help relieve neck pain and stiffness, frozen shoulder and headaches. Complete Sleeprrr pillows are available in the hub they are more comfortable than others I’ve come across, which are often rather hard. Best of all they are adjustable in height and softness, something I haven’t seen in any other pillow.
Back Sleepers – you may benefit from a thinner pillow (so your neck is not thrown too far forward).
Side Sleepers – go for a firmer pillow and one which is tall enough to keep your head and neck inline with the rest of your spine.
Stomach Sleepers – you could use the thinnest type of pillow—or even no pillow at all. Sleeping on your stomach puts lots of stress on your lower back, so try sleeping on your side instead and hugging a body pillow if you like the feeling of something pressing against your stomach.
P.S. Older pillows should be replaced every 18 months or so, because they can be packed with illness and allergy triggers such as mold, dead skin cells, and dust mites. Pillow protectors can help extend the life of your pillow. You can test if a pillow is ‘dead’ by seeing if it springs back after you fold it in half. If it doesn’t spring back, it’s time to get a new one.
Get a Complete Sleeprrr pillow in the hub for only £75!
Written By Wendy Watkins