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Millions of adults in the U.S. suffer fromback painsuffer from chronic back pain. In fact, lower back pain is the leading cause of disability worldwide in people under the age of 45, according to a March 2014 study published in theAnnals of the Rheumatic Diseases. The initial cause of back pain may be accidents, injuries, or even unhealthy habits, but back pain can be aggravated by poor sleeping conditions, including the quality of your mattress. A bad mattress can end up putting undue pressure on your spine, while agood mattress can help alleviate it.
As you shop for the perfect mattress for your back, keep these factors in mind:
- Type of MattressThere are three basic types of mattresses on the market: spring, latex, and memory foam. If you have back pain, you may want to consider one of the latter two options. Latex and memory foam are pliable and offer plenty of cushioning. An Oklahoma State University study, published in the March 2008 issue of theJournal of Applied Ergonomics,showed that switching to a new mattress composed of foam and latex layers improved the sleep quality of those with chronic pain.
- FirmnessTo some degree, mattress firmness is a personal preference. After all, some people love a rock-hard mattress while it might cause others to toss and turn all night. But firmness also has an impact on your back. If you suffer from chronic lower back pain, a medium-firm mattress may be your best bet. A study,published inThe Lancetin 2003, found that a mattress of medium firmness improves pain and disability among patients with chronic non-specific low- back pain. A medium-firm mattress will be hard enough to provide the proper support, but soft enough to move with the contours of your body and alleviate pressure.
- 睡眠阿宝sitionWithout a doubt, the position in which you sleep should also inform what kind of mattress you should buy. “For side sleepers, look for a mattress that keeps your body in proper alignment with your pillows,” says Robert Koser, a chiropractic doctor at Laser Spine Institute. Your mattress needs to be soft enough to accommodate the curves of your shoulders and hips, but supportive enough to prevent sagging. You’ll often find a good combination with plush upper layers and more supportive layers below, which will allow you to sink in, but not too deep.
- LongevitySadly, mattresses don’t last forever. They tend to break down over time, becoming saggy, unsupportive, and can exacerbate aches and pains. In general, a mattress that is seven years old needs to be replaced, according to theBetter Sleep Council. It’s common sense, but a new mattress will provide better support than an old, worn one.
Of course, it’s always best to choose a mattress that feels most comfortable to you. It’s also important to test-drive your picks. The Better Sleep Council recommends using theS.L.E.E.P test:Select a mattress;Lie down in your typical sleep position;Evaluate the level of comfort and support;Educate yourself about each selection;Partners should test beds together.
Here are our top mattress picks to get you started.
Best Overall Mattress
Tuft & Needle
