The Impact of Mattress Structure on Sleep Quality and Back Pain – Research Review and Expert Recommendations
A significant number of Americans and people worldwide suffer from chronic sleep disturbances due to various reasons. Back pain is a common issue that can hinder getting a good night's sleep, particularly among adults. Research has shown a direct correlation between the quality of mattresses and sleep systems to the back pain experienced by individuals using them. However, there are no definitive conclusions regarding the specific type and features of the best-recommended mattresses for alleviating back pain and promoting spinal alignment to improve sleep quality.
Over the past decade, several studies have been conducted to examine the relationship between mattress type and sleep experience, as well as their impact on back health. These studies categorized mattresses into various types: soft, with moderate firmness, firm, or personalized for individual needs. Temperature variations of mattresses were also considered as a possible factor affecting sleep and pain.
The results of these studies have demonstrated that mattresses subjectively identified as having moderate firmness or those personalized to individual needs have the highest potential for providing comfort and support. However, there are no conclusive findings yet regarding the optimal mattress temperature. It is clear, though, that there is no one-size-fits-all mattress. To find the most suitable mattress, it is essential to first understand the individual's specific sleeping requirements.
Back Pain and Sleep Quality
Mattresses and Back Pain
When experiencing back pain, every aspect of life is affected – walking, sitting, lifting objects, and even sleep. Choosing the right mattress for your bed can be the first step toward alleviating back pain. The recommendations regarding the polymer type and latex from which the mattress is made will mostly be based, among other factors, on the type of back pain you are experiencing.
In general, back pain can be divided into three categories:
Nerve-originating pain: This is a prevalent condition where pain results from pressure on the spine exerted on nerves. It can be caused by disc deformation, structural changes, or injury. Symptoms of nerve-originating back pain may include radiating or shooting pain down the legs or nearby areas. If this is the case, you will generally be advised to avoid soft mattresses. People with nerve-related back issues may find firmer mattresses, either high or moderate in firmness, more suitable. Customizing the mattress with a combination of different firmness levels may offer optimal support without compromising comfort.
Muscle strain: Another cause of back pain, unrelated to disc herniation or other orthopedic issues related to the spine, is muscle strain. This type of pain is often felt after intense physical activity, rigorous sports training, or immediately upon waking up if you have been sleeping on an unsupportive mattress. You can easily determine if it's muscle strain by performing a simple test. If the pain dissipates after warming up your muscles through exercise or walking, muscle strain is likely the cause. Muscle strain should not prevent you from enjoying the soft layers of the mattress, combined with a firmer lower layer.
Excessive pressure: The third possibility for back pain and discomfort is caused by a mattress that is too firm. Back sleepers might feel the pain in the tailbone area. You may also experience unpleasant sensations in your shoulders or hips when sleeping on your side. Fortunately, this issue can easily be rectified with a softer mattress or by choosing a mattress with a memory foam layer – viscoelastic foam, which adapts optimally to the body's curves, preventing pressure points that cause discomfort.
For people with a higher body weight, an additional note should be added. If you weigh more than 90 kg (about 200 lbs), be cautious with overly soft mattresses. Consult an expert regarding the mattress firmness suitable for your weight. In any case, it is advisable that your mattress includes no more than one soft layer. You can always add a top pillow layer that suits your desired level of firmness later on.
In conclusion, choosing the right mattress tailored to individual preferences and needs is essential for improving sleep quality and alleviating back pain. Understanding the cause of back pain and individual sleep patterns will guide you in selecting the most suitable mattress type and features.