Getting a new back pain mattress can be a costly endeavor; however, when it comes to sleeping pain free, sometimes it is a necessity. If you are faced with getting a new mattress, a so called “back pain mattress” consider the following in your selection for back support, good posture, and sleeping comfort. 

A good mattress should provide support while allowing for the natural curves and alignment of the spine. Proper back support from the mattress also helps prevent muscle soreness in the morning.

Are the Specialist Right About Type of Back Pain Mattress That is Recommended?

In the past, many specialists have traditionally recommended a hard or firm mattress for someone seeking a back pain mattress. Typically, a more common recommendation is to get a mattress that is medium-firm, primarily because a mattress that is too firm will cause pressure at points such as the shoulder, hip, and knees which can be uncomfortable. In fact, a recent study conducted in Spain found that a medium-firm mattress may provide better back support and help alleviate more back pain than a firm mattress.  Based on the study’s findings, a medium-firm mattress provided patients a better balance between back support and comfort for their lower back pain than a firm mattress.

Another problem I have seen with back pain mattresses that are too firm is that they do not always conform to the natural curves of your spine. For example, since most of us are wider at the hips than we are at the waist, your mattress should be soft enough to fill the space between your hips and your ribs when you are lying on your side. If your mattress is too firm, it may not give you support in this area, which typically causes your low back to “sag” in order to reach the mattress.  If you primarily sleep on your sides, you can see how sleeping with your spine in an awkward position throughout the night can really take a toll on the muscles and ligaments of your spine over a period of time.  

Options To Buying a New Back Pain Mattress

If you currently have a firm mattress and need to soften it up a bit, consider getting a padding (or pillow topper) to put on top. The padding should be about one and a half to two inches thick. The best ones I have experimented with are made of memory foam, vs. traditional foams. I have found these really help to decrease pressure points at your hips, knees, and shoulders, while still conforming to the natural curves of your spine.

You need to make sure the mattress you are looking to buy provides adequate support. The core, whether it is water, air, coils, or foam, is where the support for your back is located. Once it begins to wear out, you are left without the support that will guarantee the proper alignment of your spine. If the core is not sufficient to maintain spinal alignment, the back can become swayed while you sleep and increase the risk of muscle strain, bulging or herniated disks. 

A good so-called back pain mattress is important. When looking for a new mattress, take your time and do your research. A good back pain mattress will pay off in the long run!

Desk posture is somewhat of a misunderstood term. You do not often hear it used but when you do, typically it refers to posture while sitting and working at a desk, or basically sitting posture. Because problems associated with poor posture are so prevalent in today’s society, proper ergonomic workstations and postures are imperative!

 Dr. J. Donald Miller, recently retired Director of NIOSH (National Institute for Occupational Safety and Health), is quoted as saying, "that by any epidemiological criteria, occupational musculoskeletal injures represent a pandemic problem in the United States with gigantic effects on the quality of millions of peoples’ lives every year."

Ergonomic disorders including Carpel Tunnel Syndrome, various tendon disorders and lower back injuries, are the most rapidly growing category of OSHA (Occupation Safety and Health Administration) recordable injuries and illnesses and cost over an estimated $100 billion annually.

So what is good desk posture?

The following checklist identifies the proper way to sit in order to achieve good desk posture:

• Feet flat on the floor
• Knees directly over feet, bent at right angles (or slightly greater), with a couple inches of space from the chair
• Pelvis rocked forward, with hips positioned no lower than, and perhaps slightly higher than the knees.
• Lower back arched in, and supported by your chair or a towel roll. Upper back naturally rounded
• Shoulders and arms relaxed at side. Keep a neutral position, where the forearms, wrists and hands are in a straight line.
• Neck arched in, relaxed, supported by spine. Be careful not to hold tension in back or under chin.
• Head balancing gently on top of spine.
• Avoid resting elbows, forearms or wrists on hard surfaces or sharp edges.
• When keyboarding, use minimum force while striking the keys.
• Avoid awkward reaching for work tools such as telephone, mouse and reference materials.

There can be exceptions. For example, it is alright to shift your legs and feed around if they get stiff, but be sure to always keep the spine neutral and the head balanced above the pelvis.  This good posture when you are seated will minimize the effort required to work at your computer thus reducing your risk of injury from poor desk posture.