Tips for Sleeping Without Back Pain

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For many, eight hours of uninterrupted sleep and no back pain is just a beautiful dream. I was fighting every day with back pains and I know how hard it is for you to go to sleep hoping that in the morning you will be fresh. It’s terrible waking up more tired than you were before you went to sleep. If the medical consultation does not reveal any problem, then it is possible that the back pain is due to vicious positions during the day, but also those during sleep.

How to Get Rid Of Back Pain Depending on Sleep Position

cat in different sleeping positions
collage photo made in Canva

It is essential to keep the spine’s curve as close to normal as possible during the night, and for this, you need to use the right pillows (yes, you can have more than one!) and the perfect mattress.

I sleep in all positions, and after years of waking up with back pain, I have learned some tips that worked well, and I want to share them with you.

Sleeping on the Back

This is a position that aligns your head and torso correctly. Unfortunately, many people fail to fall asleep on their back or don’t sleep like that long enough to avoid back pain. Using an ergonomic pillow to support the neck and another in between your legs (below the knees) will help you tolerate this position more easily.

How Can Ergonomic Pillows Help Avoiding Back Pains

  • Ergonomic pillows are designed to adjust themselves by the shape of your head and adapt to its position throughout sleep. These anatomical pillows are made of polyurethane foam with a different molecular composition from other types of foam.
  • Polyurethane is a viscous-elastic material developed for space travel, which reacts to body heat and thus molds to the body’s natural contour, eliminating pressure points, promoting blood circulation, and properly aligning the head, neck, and spine. It is a material that returns to its original shape as the movements are performed.
  • The anatomical shape of an ergonomic pillow helps your spine stay in the correct position during sleep. It molds to the shape of the head, eliminating the tension of the cervical area and improving the quality of sleep.

Sleeping on Your Belly

Many sleep on their belly, waking up in the morning with pain in the lower back. For you, it is preferable to try to sleep also on one side, with a pillow between the knees. In this way, by lifting the leg that rests on the pillow, the hip will be aligned with the spine.

If you are too used to sleep on your belly and cannot change this, it is recommended to position a thin pillow in the pelvic area to straighten the spine.

What Type of Pillow to Choose for Sleeping on Your Belly

Four types of pillows
photo made with Canva

These are the types of pillows you can choose from:

  • Natural filling
    The natural filling is mainly made of feathers and flakes and includes other materials such as silk, linen, wool, or kapok. A pillow made of natural filling is soft to the touch, and its shape is easy to change. It is advantageous if you change your sleeping position during the night and sleep either on your back or on one side because the filling changes its shape depending on your position.
  • Fiber filling
    Fiber-filled pillows contain siliconized fiber. This type of pillow has greater elasticity than pillows with natural filling. Choosing between a pillow with natural filling and one with synthetic filling is a matter of personal preference.
  • Special Filling
    This category includes memory foam or latex pillows. Because the filling is made of compact material, this type of pillow offers the best support. (ergonomic pillows)

Sleeping on One Side

If you are used to sleeping on one side, it is essential to choose the right pillow, forcing you to sleep in a naturally correct position. When you sleep on your side, the right pillow will protect your back and neck. And if you have problems with snoring, this position is recommended because it reduces the tendency to snore.

The Ideal Pillow for Those Who Sleep on One Side Is:

  • A high pillow that provides support to the neck
  • A firm pillow, the filling must remain compact to support your neck correctly
  • A pillow with a large amount of padding to fill the entire space between the pillow and the mattress

You Need a Mattress that Relieves the Back Pain

a bed with mattress for back pain
photo source: personal

A mattress is composed of two important parts, the elastic structure, and the mattress cover. The most important structure is the elastic one because it supports the body and allows complete relaxation while the cover completes the mattress body. Specialists in physiotherapy and psychology also support the importance of a quality mattress for a night of good sleep.

What criteria must our mattress meet to ensure optimal sleep conditions, and how do we choose it?

When you choose a mattress, you choose the place where you will spend a third of your life. Consider the mattress as an investment in your health. This is very important, especially for people with sleep or health problems. Ensure that the mattress has been made of modern and environmentally friendly materials and certified for hygiene and safety.

  • To distribute the body weight proportionally, thus ensuring the conditions for a good relaxation
    The materials must be elastic enough to adapt to the shape of the body and support it in a correct position
  • To last impeccably for years
  • Textiles used to ensure a high level of ventilation (to permit air circulation and remove the moist), maintaining a dry and fresh environment for maximum comfort
  • The materials from which it is made protect against mites, bacteria, mold.

I’ve been searching a lot for a mattress to fit all my needs and which could make the miracle to release me from back pain. And I found the one which checks all criteria from above.

Flexx 7 Zone Mattress with 3D Memory Foam

💙 FLEXX: This means that the mattress is designed with a comfort height of 25 cm, suitable for every type of sleep and weight. You can put it on the appropriate side, depending on your sleeping habits and preferences. On a side, it is soft; on the other, it is harder, and so we can choose the right side.

💤 Ergonomic & Orthopedic: The Arensberger FLEXX mattress is divided into 7 different zones with 3D embossing and divided into 2 layers (cold foam + Visco Smart foam). The mattress adapts flexibly to your body and supports the cervical spine in all areas.

💧 Heat & Humidity Management: The 3D zones of the Visco layer allow the air to circulate and ventilate better. The hypoallergenic cover is made of 100% polyester (optimal moisture regulation). The special thing about the mattress is that the sides of the mattress are completely equipped with 3D mesh climate material – so the mattress can also ventilate from the side!

⭐ For Allergies: The anti-allergic / anti-mite cover made of double cloth is removable and washable up to 60° degrees.

✔ High-Quality Materials: This means that it is made of only high-quality materials, and this Arensberger mattress is tested and certified according to the OEKO-TEX Standard 100. This is not only good for us but also protects our environment.

arensberger flexx mattress ergonomic for release back pain
photo source: amazon.de

OEKO-TEX® is one of the world’s best-known labels for textiles that have been tested for harmful substances. It stands for customer trust and high product safety. Find out here what STANDARD 100 means and why it is worth paying attention to this label when buying textiles.

Conclusion:

Honestly, I ordered the mattress based on the reviews. Now, after 6 months from purchasing, I have to say that my sleep is better, and my back pain has largely disappeared. Given that I have scoliosis (due to poor quality pillows and mattresses), I can’t say I’m 100% relieved of back pain. It’s a fact that the mattress adapts to the body and is very comfortable. And it doesn’t smell!

Short recapitulation:

  • Sleeping on your belly
    Use pillows filled with soft polyester fibers, natural goose down, or silk.
  • Sleeping on your back
    Use pillows filled with slightly firmer polyester fibers or a mixture of down and goose feathers.
  • Sleeping on one side
    Use pillows made of memory foam and firmer latex.
  • For all types of sleep
    A 7 Zone Mattress with 3D Memory Foam

I hope this article will help you decide to find the right products for your health. It’s terrible to live with back pain, but there is hope. Just create a collection of pillows and buy a mattress that is best for you.

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