This is so Painful!

Mattress Matters and Pillow Talk

Getting a good sleep is one of the most important ways to maintain good health. Your mattress and pillow are two huge factors in your ability to sleep well, yet many people overlook the importance and continue the use of poor quality mattresses and pillows which fail to provide enough support and body comfort. Below is a guide to choosing the best mattress and pillow for you to unlock the ability to achieve a good night’s sleep. These are ways to guide you choosing the best mattress and pillows that suit you and unlock your ability to sleep better.

How to choose a mattress [1]

Back sleepers:

Back sleepers put the greatest pressure on their lower back. If a mattress is too soft or too firm, the mattress will not be able to support the torso and there won’t be any accommodation of the slight curve in the lower back. Therefore, a medium firm mattress with moderate contouring is the best choice for back sleepers.

Side sleepers:

Side sleepers have sharp pressure points, especially at shoulders and hips. If the mattress is too soft or too firm, the pressure points will dip out of line with the rest of the spine and be prone to misalignment of the spine. Therefore, a medium soft to medium firm mattress fits best with side sleepers.

Stomach sleepers:

Stomach sleepers put the most pressure on the lumbar spine so a firm mattress can keep them out of a U- shape and you won’t feel suffocating while lying face down on a firm mattress.

Combination sleepers:

Combination sleepers find themselves in more than one sleeping positions therefore it will be best to choose a mattress based on the position they spend the most time in. A medium firm mattress provide best support across sleeping position.

pillow

How to choose the best pillow [2]

Choosing the best pillow is the same as choosing a mattress. A pillow that keeps your spine with a neutral alignment in different sleeping positions is an important factor for a good night sleep.

Below are examples of a neutral spine according to how you sleep.

pillow

Back Sleeper

Your spine should be in a neutral position as shown in the picture. If you have a Comfort Sleeper pillow, you may have to take out the centre inserts to achieve a neutral neck posture.

Side Sleeper

If you sleep on your side, the best way to achieve a neutral spinal position is if the pillow is the same height as your shoulder length, as shown by the blue line. If you have a Comfort Sleeper pillow, leave in the centre inserts.

pillow

Is there a best sleeping position for neck and back pain?

Sleeping in a wrong position can cause neck and back pain. It may also block airways to your lungs, causing problems like sleep apnoea. If you have back pain, try side sleeping to minimize the pain. For further relief, put a pillow between your knees to take some strain off of your back. Studies show that people who sleep on their backs with arms at the side experience less shoulder pain because this position activates their shoulder muscle less.

pillow

At Lakeside Laser, our experienced and holistic chiropractors provide information and resources about choosing the right mattress and pillows to prevent any body discomfort. If you have any enquiries or would like to book an appointment, feel free to contact one of our friendly staff on 9300 0095 or visit our website at www.lakesidelaser.com.au.

Reference

1 Choosing the Best Mattress: An Experiment in Testing Whether Individuals Choose a Bed That Leads to Improved Sleep by Sean O. Hogan, Andrew D. Krystal, Jack Edinger, Gayle Bieler, Scott Mladsi :: SSRN

2 The Effect of Pillow Height on Muscle Activity of the Neck and Mid-Upper Back and Patient Perception of Comfort - ScienceDirect

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