Over two-thirds of adults experience back pain at some point in their lives. For many, it’s a chronic issue that impacts daily life as well as sleep quality. What you may not realize, however, is that the link between back pain and sleep often goes both ways.
Not only can chronic back pain keep you from getting a good night’s rest, but poor sleep can exacerbate existing back pain. Sleeping on an unsupportive bed can easily make matters worse. The challenge is that there’s no “perfect” bed for back pain across the board.
The trick is to invest in a bed you can adjust to suit your specific needs. That’s where we come in! Here we’ll explore the common underlying causes of back pain and how upgrading to an adjustable bed could help.
What Causes Back Pain?
Back pain can be caused by acute injury to the muscles and ligaments, often due to things like car accidents, sudden falls, or improper lifting. It can also be the result of chronic strain on the muscles from things like poor posture or prolonged sitting.
Some other common causes of back pain include:
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Muscle spasms caused by sudden physical stress
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Herniated or ruptured discs in the spine
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Osteoarthritis or other inflammatory joint conditions
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Anatomical abnormalities like spinal stenosis
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Spinal curvature caused by conditions like scoliosis
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Obesity causing excessive pressure on the lower back
Many people develop aches and pains as they age, but that doesn’t mean you should just ignore it. If you’re experiencing severe or chronic back pain, talk to your doctor. Your doctor can help diagnose the issue and recommend treatment, which may include making adjustments to your sleep setup.
Do Doctors Recommend Adjustable Beds for Back Pain?
Doctors often recommend adjustable beds for people suffering from chronic conditions, especially back pain. In many cases, sleeping with your head or feet elevated can help reduce pressure on your joints and spine. It may also alleviate symptoms associated with things like sleep apnea, acid reflux, and poor circulation.
When it comes to adjustable beds for back pain, the primary benefit is the adjustability itself. A standard bed is flat, so you have to rely on your mattress to distribute your body weight evenly in the hopes of relieving pressure on your spine and joints. Propping yourself up with pillows might help, but then your body may not be evenly supported.
With an adjustable bed, you can put your body into what’s known as a “zero gravity position.” This involves slightly elevating the head and foot of the bed which takes the pressure off your spine, giving you an almost weightless feeling.
How to Sleep to Avoid Lower Back Pain
If you wake up feeling stiff and sore but the pain fades once you start moving, the problem could be with the way you sleep. Upgrading to an adjustable bed can help, but you may need to then tinker with the settings to find a position that works for you. Every body is different, and the perfect setting might depend on your preferred sleeping position.
Here are some general tips to reduce back pain while sleeping:
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Place a small pillow under your knees if you sleep on your back to keep your spine in neutral alignment.
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Side sleepers should place a pillow between their knees to support the hips, and curl slightly inward to reduce spinal pressure.
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Slightly elevate the head and foot of your bed, almost as if you were sleeping in a recliner, to evenly distribute your body weight.
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Place a small, thin pillow under your stomach and pelvis if you’re a stomach sleeper, as it helps maintain the curvature of the spine.
How you get out of bed also matters. To avoid straining your back every morning, turn onto your side and push yourself up with your hands instead of lifting your upper body using your back muscles. Adding a support rail to your bed frame can help prevent injury.
What Are the Advantages and Disadvantages of an Adjustable Bed?
If you’re going to spend one-third of your life sleeping, you might as well be comfortable. Upgrading to an adjustable bed could make a significant difference in your sleep quality and pain level, but there are both pros and cons to consider before you commit.
Pros of Adjustable Beds for Back Pain
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Improved control over your comfort. An adjustable bed enables you to tweak the settings until you find what works for you. Many models come with additional comfort features like built-in massagers, active pillow tilt, and zero gravity presets.
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Your bed can change with your needs. Buying a new bed can be expensive, so you want it to last for as long as possible. If your comfort preferences change in the future, you won’t be stuck with a static bed or mattress that no longer meets your needs.
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Reduced pressure on the spine and joints. Whether your back pain is occasional or chronic, an adjustable bed is always ready to help take some of the pressure off. Sleeping with your spine in proper alignment is as simple as pushing a few buttons before going to bed.
Cons of Adjustable Beds for Back Pain
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Some models can be expensive. Across the board, adjustable beds cost more than standard metal frames but there’s a wide variety of options on the market. If you’re on a budget, you can skip some of the advanced features, like health monitoring, to save money.
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They can be heavy and hard to move. Because there’s a motor involved, adjustable bases tend to be pretty heavy. You’ll want to double-check your measurements to make sure it works for your space and that you’ll be able to get it through the doorway and up any stairs.
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Combination sleepers might need to adjust. Adjustable beds are great if you typically sleep in one position all night, but if you move around a lot the settings for one position might not be the right fit for another one.
Alleviate Back Pain with ErgoMotion
Back pain has a wide range of potential underlying causes, but sleeping on an unsupportive bed isn’t helpful for any of them. While it’s important to follow your doctor’s advice regarding treatment, it’s worth asking whether switching to an adjustable bed might help. Your doctor may have input on specific features or sleeping positions to alleviate the cause of your pain.
If you’re ready to start sleeping more soundly and wake up feeling more refreshed, check out the full selection of adjustable beds and compatible mattresses on ErgoMotion.