Mattress Guidelines for Sleep Comfort

The right mattress can really help one have a good night's sleep and wake up feeling rested and refreshed. Sleeping on the wrong mattress can cause sleeplessness, back pain, and overall aches and pains. For people with a back problem, a mattress that isn't a good fit can make the pain worse.

When searching for the best mattress, remember that mattresses are largely a matter of personal preference. There is no single type of mattress or bed that works well for all people, and there is no best mattress for back problems. Likewise, there
is no single sleep position known to be best for all people. This is due to several factors:

- There are many causes of back problems, and different back conditions may respond better to specific types of beds, mattresses and sleep positions.

- There is a high degree of personal preference for mattresses, and what works well for one person may not work well for another.

- There is very limited scientific study published on mattresses and back pain, and findings from the studies that have been completed are inconclusive.

- Overall, the causes of back pain can be quite complex, and it’s difficult to isolate whether or not a person's mattress has played a significant role in improving the pain or making it worse.

The bottom line is that the type of mattress that is best for any particular person is really a matter of personal preference.

The type of mattress one uses is not the only factor for patients with pain and sleep difficulty. Many other factors need to be considered that may affect sleep, including:

- Medication side effects

- Irregular sleep patterns

- Caffeine/alcohol/tobacco use

- Sleep apnea

- Anxiety/stress

If comfort is not the only thing making sleep difficult, it is advisable for the patient to consult his or her family physician to discuss other possible causes and treatments for sleeplessness.

Experiencing significant or persistent back pain may indicate an underlying back condition that has nothing to do with the mattress. It is always advisable for people with back pain to consult with a health care provider for a thorough exam, diagnosis, and treatment program.

As a reminder, sleep comfort is first and foremost a matter of personal preference. No one should expect that switching mattresses or beds will cure their lower back pain, and changes in the type of bed or mattress used should be made solely for the sake of comfort.

Sleep Positions for Back Conditions

An important factor that can influence individual preferences for mattresses, beds and sleeping positions is the specific back condition a person has. For example:

- Osteoarthritis. Patients with pain from osteoarthritis of the facet joints may prefer to sleep on their sides with their knees curled up (in the fetal position). This helps open up the facet joints in the spine and can relieve any corresponding pressure. Alternatively, sleeping in a reclining chair or an adjustable bed that allows the head and knees to be elevated can also relieve pressure on the facet joints.

- Degenerative Disc Disease. Patients with pain from degenerative disc disease may prefer to sleep on their stomach as this can relieve pressure on the disc space. Patients may feel most comfortable using a relatively firm mattress and placing a flat pillow under the stomach and hips, which can further reduce stress on the lower back.

- Spinal Stenosis. People with pain from spinal stenosis may prefer to sleep on their sides with their knees curled up (in the fetal position). This helps relieve pressure on the nerve root. Sleeping in a reclining chair or an adjustable bed that allows the head and knees to be elevated can also relieve pressure on the nerve.

- Bursitis. Patients who have inflammation of the bursa over their hips (greater trochanteric bursitis) can be especially susceptible to pain from a mattress that is too firm. If the mattress is too hard, a new mattress with thick padding on top, or placing an egg crate foam
mattress cover over the old mattress, can help provide some relief from the firmness.

- Hip Pain. Patients with hip pain who sleep on their sides can usually find some pain relief by placing a pillow between their knees. This decreases stress across the hip.

- Herniated Lumbar Disc. The most comfortable sleep position depends on the position of the disc. For a paracentral disc herniation (most common), patients will tend to do better lying on their stomach. For a foraminal herniated disc, sleeping on the side in a fetal position is usually better tolerated.

In general, elevating the knees slightly by placing a pillow under them while lying on the back can help many general forms of low back pain. Many patients also find that this is the most comfortable way to sleep after spine surgery.

Learn more about getting a good night’s sleep. Visit http://www.spine-health.com/wellness/sleep/mattress-guidelines-sleep-comfort

Video: Dr. Jardon Explains Ligament Sprains

 

 Learn more about Ligament Sprains on Dr. Jardon's page. Click here.

Threadmills for pain relief

One of the most popular types of home exercise equipment is the treadmill, which provides a straightforward, efficient aerobic workout.

For many, treadmills are a good choice to begin a new exercise routine because walking is well tolerated by most individuals regardless of fitness level and for most back conditions.

As strength and endurance are developed, the treadmill can be used for jogging and/or for interval training.

Learn about treadmills for exercise and pain rTelief here. 

Computer Generated Neck Pain

I've been sitting at the computer for some time now and I'm experiencing neck pain. I should know better!! Neck pain is a common symptom for people who spend considerable amounts of time on a computer but does it have to be? Absolutely not.

Many factors contribute to feeling pain but all are controllable. Neck pain results from strains that occur to the muscles and ligaments supporting our spine when the spine is not maintained in a neutral position for an extended period of time. This is particularly true of spines that are already compromised by previous injury, arthritis, misalignment, scoliosis...etc.

Your head weighs approximately 8-12 lbs. It sits atop a column of 7 stacked vertebrae making up the neck. Between each adjacent vertebra, a cushion-like tissue called a disc acts to absorb the weight of your head onto that portion of our spine. Our neck spinal column normally curves forward creating a "C" or reversed "C" depending on what side of a person you're looking at. This allows the spine to bend to further absorb the weight of your head. The ligaments attach the vertebrae together to help maintain them in place. We have a variety of muscles that attach not only vertebrae to vertebrae but also vertebrae to other bones such as our shoulder blades, collar bones, skull...etc. They act as guide wires to help balance the head on the spinal column.

Neck pain is most commonly caused, initially, by these muscles getting fatigued. When we maintain good posture, our head balances on this spinal column with very little strain to these supporting muscles. However, when we look down at a keyboard for an extended time or we slouch causing our head to extend back to see the screen, those same muscles must work much harder to prevent your head from falling off your shoulders because it has veered from its center of gravity.

The concept is best demonstrated by attaching a bowling ball (your head) to the top of a broomstick (your neck spinal column called the cervical region). If you then align it perfectly with its center of gravity, you could balance it on the tip of your finger. Let it fall away from that center of gravity and you must use considerable muscular effort by grabbing it with both hands to prevent it from falling further from its center of gravity. In the same way, look down at the keyboard and your neck muscles have to work much harder to keep your head from falling further which eventually leads to fatigue and pain.

So, what's a person to do?

Maintain good posture to minimize fatigue. Take mini breaks to reduce sustained positions that may lead to muscle fatigue. I recommend getting up every 15 mins to at least walk around the desk and stretch briefly before continuing to work at your desk. Any interruption of that prolonged position will help. Pay attention to proper ergonomics as well. Also, exercise regularly to "burn off" that building muscle tension.

Dr Rick Jardon