You have lower back pain, and so you think you need to buy the firmest mattress. No, not yet.
Though that is a common perception, you will find no valid research to support that firm mattress will alleviate lower back pain. We are not saying that quality mattresses are not useful or do not help in assuaging the pain. However, there are some great exercises to try that may help (and save your wallet!).
For your better understanding, here are some things to remember to fight lower back pain:
1. Hamstring Stretches
Hamstring muscles extend along the back of the leg, and tight hamstrings often accompany lower back pain.
As in the photo above, this is a stretch that profits by the utilization of a towel, yoga belt, or wellness band.
2. Wall Sits
With regards to low back torment, attempt some wall sits as a break from sitting on the lounge chair. To do these wall sits well and without damage, pursue these means:
• Stand with your back confronting the wall at a separation of around 10-12 inches.
• Carefully lean back toward the wall until your spine is level against it.
• Slide down the wall gradually until your knees are bent.
3. Press-up Back Extensions
Another treatment for back torment manifestations is the press-up back expansion. Here are the means:
• Lie on your stomach. Position your hands straightforwardly underneath your shoulders.
• Push down staring you in the face. You should feel your shoulders start to lift far from the floor.
Bridges work an individual’s Gluteus Maximus, which is the huge muscle of the bottom. Individuals draw in this muscle when they move their hips, especially when they twist into a squat.
The Gluteus Maximus is a standout amongst the most vital muscles in the body, and keeping it solid can help bolster the lower back.
5. Cat stretch
The feline stretch can help protract the back, make it more grounded, and straight for wardens pressure in the muscles.
6. Opt for a medium-firm mattress
According to a recent WebMD article, there is not a single mattress type that suits all, including individuals plagued with chronic pain. Therefore, you need to pick out the right mattress for your comfort. However, there is some research to keep in mind when choosing.
Based on one study, research fellows provided new mattresses to 300+ individuals plagued with lower back pain. These people used medium-firm and hard mattresses for three months. The individuals who used the medium-firm variety reported that they experienced little pain and discomfort.
You may consider using a memory foam mattress that molds according to your body. If you go this route, make your pick carefully. A few memory foam mattresses retain heat and the material may contain chemicals that are not good for your health.
7. Give your spine the right support
A good posture is essential for sound sleep. When it comes to the muscles and ligaments in your back, they need support, relaxation, and recovery when you sleep during the night. If you have a mattress that is too firm or spongy, it will not support the spine at the lower back or neck.
Every American’s sleep pattern is different and therefore, choose a mattress depending on your pain.
For example, if you have wider hips, a little softer bedding material will help you sleep comfortably and support your spine. On the contrary, if you have narrow hips, you need a firm mattress to sleep. It is essential to keep your spine aligned.
8. Avoid buying cheap bedding
Choosing the right bedding materials is not as simple as it sounds with so many products flooding the market.
Researchers at Oklahoma State University provided 62 individuals to sleep in a range of new beds for a month or so. They found that the group who slept on the cheapest beds complained more of lower back pain than those who slept on medium or high-priced bedding materials.
There is another factor to consider in this regard. People sleeping in newer beds had sounder sleep than those on old bedding materials. Therefore, you should replace your bedding materials every 9-10 years.
A new mattress is going to be more firm and comfortable than soft, sagging material. Therefore, for better sleep and pain-free life, opt for medium or high-priced mattresses and replace old ones as mentioned.
Remember that health is wealth. Invest your money in things that keep you fit and in the best of health.
9. Exercise your center
Solid center muscles are imperative to offer help for the lower back and keep away from damage.
Low-impact cardiovascular exercise—like walking—builds bloodstream to the spine. This supplies healing supplements and hydration to the structures in your lower back.
10. Improve your general physical wellbeing
The spine mirrors the general strength of your body. Anything you can do to improve your physical wellness and general wellbeing will profit your lumbar spine also. This includes:
- Drinking plenty of water
- Limiting liquor/not overdrinking
- Eating a balanced diet
- Halting smoking/evading nicotine
Now that you know how to choose the right bedding material to fight lower back, make an informed purchase decision.