Contents
Introduction
Most people suffer from back pain for years without knowing what may be contributing to this problem. Back pains can be very uncomfortable and affect your daily routine. The stiffness while suffering back pain prevents you from doing the tiniest things such as tying your shoelaces. What can be done?
Before knowing the best measures to take, you have to trace that pain to the root cause. In this write-up, we would shed light on how you can relieve your back pain with just a little sleep habit change. What are we talking about? Guess you'll have to read on to find out.
Why You Experience Back Pain after Waking Up
Most times, we first notice our back pains after waking up. From there, it just gets more uncomfortable especially if you ignore the problem. You would agree that the pain seems to be worse when you try getting up in the morning. This is something that is very common because a lot of people experience it just like you do. It is only fair that you know what causes this pain.
Back pain is sometimes caused by a prolonged period of rest or inactivity. This reduces the blood flow making the pain worse and your back feel more stuff. The symptoms eventually subside after you move around for a while. This persistent pain can be caused by a lot of things but the most common causes include;
Your Sleeping Posture
If you are riddled with back pain especially in the morning, then you may want to review your sleeping position. Sleeping in a bad position can cause your spine to flatten due to the pressure exerted on it while sleeping. This bad posture causes strain on your muscles and joints causing pain.
If you experience this, it is a sign that you need to change your sleeping posture. People who are most likely to develop back pain are those who sleep on their stomach. The recommended sleeping position is on your side or back. We'll delve into the best sleeping positions later on including how you can sleep on your stomach without developing back pain.
Bad Mattress and Pillow
Your mattress and pillow determine the amount of pressure that is exerted in your back. Sometimes, the cause of your bad sleeping posture is as a result of a bad mattress and/ or pillow. Changing your mattress to one with the right upper-mid-lower pressure layout could significantly change your symptoms. Also, check that your pillow is giving you the right amount of neck support and not contributing to your problem.
We find most people tossing out worn out mattresses but very few people pay mind to the fact that their people are also a major contributor to their stress. In this article, we would be focusing more on the best pillow for back pain. Before then, let’s give you a few tips on how to prevent back pain from sleeping right.
4 Tips to Help You Sleep Better
If you are looking to prevent or stop your back pain, here are a few tips that could guide you on getting the right sleeping posture:
1. Understand the Importance of Your Sleeping Posture
Like we highlighted earlier, your sleeping posture could result in back pain. Knowing about sleeping in the right position is very important. Most people deal with waist pain everyday while taking pain medications without dealing with the root cause. While pain medications may reduce the ache, its effect is only temporary. Understanding when to change your sleeping position and how to readjust can be a long lasting remedy to back pain.
2. Check Your Bed Set-up
When dealing with backache, check that your bed is rightly set-up in a way that your body is properly aligned. A poorly set-up bed could keep you in a position where your body mass is resting on your back. Another thing to consider is a worn out mattress. Most times, we never notice the damage they do until we come down with back pain. It is advisable to replace your bed when it starts leaning you towards uncomfortable positions. If you are not up for this, you could get a back support pillow for bed.
3. Get Out of Bed the Right Way
Standing up the wrong way after a long night of rest can cause a strain on your back muscles and joints. To prevent back pain, here's how to get out of bed in the morning:
- Move to the edge of the bed while lying on your back.
- Flatten your feet on the bed by bending your knees upward.
- Roll sideways to the side closer to the edge while keeping your knees together.
- Align your shoulders with your hip to avoid twisting your spine.
- Use both hands to lift yourself to a sitting position.
- While sitting, test for a moment and take deep breaths to avoid a light headed feel after standing.
- After this, lean forward and use your arms and legs to push yourself up. Keep your back straight by tightening your stomach muscles.
- After standing, perform a little stretch and you are good to go.
4. Use one of these Pillow Positioning Options
We spoke earlier about the best positions to avoid back pain. Well, here are four ways to sleep without experiencing backache:
Side sleeping with a knee pillow
Most doctors recommend this posture. Still, sleeping on your side alone may not relieve your back stress. You have to throw in a leg pillow for back pain. The pillow should be located between your knees to better align your hips, spine and pelvis. You can place a small pillow between a space between your waist to completely relieve the pressure from your back. While sleeping on your side, make sure to switch sides to avoid muscle imbalance from sleeping on the same side.
The fetal position with both knees tucked
This position is best for those who have a herniated disc. This position opens up the space between your vertebrae relieving the pain caused by your disc slipping out of place. To assume this position, roll over to your side, tuck your knees up towards your chest, and curve your torso towards your knees. This is just like sleeping on your side, so switching sides would be needed.
Stomach sleeping with a pillow under the pelvis
While they say most stomach sleepers are most likely to develop back pain, there is a way to navigate through this. The truth is that some people feel more comfortable sleeping in their stomach and there is no need for switching to another position. You can balance your body weight by using pillows for back pain. To do this, place a pillow under your lower abdomen to reduce the pressure on your back.
Back sleeping with a support pillow
The final sleep position would be for the back sleepers. This is a very effective sleeping position to relieve back pain. To make this position more effective, you would need a leg pillow for back pain. Sleeping in your back creates an even distribution of your weight. As such, there is less pressure exerted on your joints and spine. To achieve this position, may lay in your back with a pillow to support your head. Get a pillow for back sleepers and place it under your knees. This curves your lower back and aligns your spine.
Types of Pillow for Good Spine Health
The material and design of a pillow is very important. This determines it durability and the amount to support it can provide. For a better spine health and relief from back pain, here are the types of pillow you should be looking at:
Feather
The first assumption would be that the feather pillow would be light. Contrary to this, the feather pillow is much heavier than other types and provides the needed support. They are a mixture of feathers and down making it more effective than a pillow made exclusively with any of the two materials.
In terms of durability, feather pillows may not be as long lasting as other types because of the quills in it. The quills escape from the pillow linen and as they wear down and are lost, you lose support. However, they are not as expensive so, replacing a worn out feather pillow is easier.
Memory Foam
Memory foam is a good component of both mattress and pillows. The great thing about it is its ability to take up shape and contour your body while giving you just the right support that you need. There are different options when it comes to memory foams. The two basic options are the slab and the shredded memory foam.
While the slab offers contouring, the shredded memory foam pillow takes up any shape you want it to. Making a memory foam pillow choice also depends on your sleeping position. This indicates the shape and thickness you should be looking for.
Cylinder
Cylinder or bolster pillows are made specifically to cradle the neck. They offer back, neck, knees and joint support. It is shaped just like a cylinder. The long, cylindrical and narrow pillow is mostly filled with cotton, fibre or a combination both. Most holsters are made with zippers or hook closures.
This makes it more durable because you can refill the pillow if you are losing support. Foams could also be used in filling the cylindrical pillow. It could also be used as a leg pillow for back pain.
Lumbar
Lumbar pillows are one of the best pillows for back pain. They are light, portable and provide very good support. Made from memory foam, lumbar pillows provide the best spinal support while improving your sleeping posture and relieving pressure from your back.
Most physiotherapists recommend it as a pillow for back sleepers, stomach sleepers and for treating musculoskeletal conditions. It provides support by curving your back to effectively distribute your body weight.
Lumbar pillows are very comfortable, breathable and hygienic. It allows for airflow which prevents heat from being trapped inside. For this reason, the lumbar pillow feels very cool to feel. The lumbar pillow is also effective for people who sit for very long hours while working.
Body Pillows
Body pillows are significantly larger and longer than other types of pillow. It offers full body support by providing a cradle feel. It improves total spinal alignment and posture correction while sleeping. It functions by relieving pressure from various pressure points in the body. This helps to reduce stress and restlessness while sleeping.
What to Consider When Choosing a Pillow for Back Pain
When choosing the best pillow for back pain, there are a few things you have to consider.
Firmness
Most people assume that the firmer a pillow is the more support it provides. While this is not totally wrong, very hard pillows can cause more spinal strain. When looking out, look for a pillow that offers just the right amount of firmness to suit your support need.
Thickness
The pillow thickness determines how much elevation or curve it would give. When looking for a back support pillow for bed or chair, you should have an idea of the amount to curve you want.
Material
Asides durability, the material used in making a pillow also affects the contouring and support it provides. The different materials have their pros and come. Ensure that you weigh them before making your choice. It depends on the kind of support you are in need of.
Pillow Size
This is a factor of how large or small a pillow is in terms of length, width and height. The size of pillow you go for depends on your specific need. For example, body pillows are larger than neck support pillows.
Pillow Position
Would you be placing the pillow on in your neck, legs, stomach, back or between your knees? Your answer determines the type of pillow you should be getting. For instance, if you are in need of a neck support pillow, the cylindrical pillow would be perfect.
Comfort
The ideal pillows for back pain should offer comfort. If you feel uncomfortable while using a pillow, chances are that you may develop back pain or your existing back pain would persist. A comfortable feel means that your body weight is evenly distributed which relieves stress in your spine.
Support
You also have to consider the amount to support you need and compare it to the pillow options you have. This criterion depends solely on your personal taste.
Curve
Pillows are made with varying degrees of the curve. The amount of curve you want depends on the kind of pillow you should choose.
Extra
While hunting for the best pillow for back pain, there are a few extra things to consider like the cost, breathability, overall durability and we must repeat, comfort.
Top 7 Pillows for Back Pain while sleeping
1. Coop Home Goods
The Coop Home Goods Original Pillow is made with a blend of memory foam and microfiber to create a medically firm support. The material is very breathable creating a cool feel and comfort for a perfect night's sleep. This pillow is the best pillow for back pain because it can be customized to fit your support needs. You get access to the fill through the inner liner zip. With this, you can add or remove the fill to your preferred height. This pillow offers the best support to relieve your back pain. You get a 100-night sleep trial and free customization with this product.
2. ComfiLife Orthopedic Knee Pillow
With this pillow comes comfort and body alignment. This pillow made with cut high-density memory foam is the perfect leg pillow for back pain. It provides maximum leg and body support for long hours without losing its form. The pillowcases are zippered making it easy to wash. The pillow is designed to offer you just the right amount of comfort to relieve stress and get a healthy night sleep. The memory foam is responsive heat and weight.
3. Milemont Memory Foam Pillow
This pillow for back pain is certified by CertiPUR-US. This means that it is both safe and up to manufacturers' promises. The Milemont is made with memory foam that contours your body offering you the right amount of support. It is comfortable and properly aligns your body to elevate pressure from your spine. The air cell technology used in making the memory foam makes it very breathable and cool to the touch. The pillowcase is hypoallergenic and is protected against dust mites or bacteria.
4. Wedge Pillow
The wedge pillow is made with dense luxury foam will not lose its shape and offers leg support for a very long period. Its design gives it the perfect height for support and elevating stress making it the perfect leg pillow for back pain. It is the perfect blend for comfort and durability. It improves circulation during long hours of rest. It is the best pillow for back pain and for people recovering from surgery, joint sprain or injury.
5. UTTU Sandwich Pillow
The UTTU sandwich pillow comes with a very unique design to combat back pain. This multi layered pillow is made with memory foam in a way that allows for height adjustment and comfort. The pillow offers a dynamic support that conforms to your natural body curve. It promotes the perfect spinal alignment while relieving you of any discomfort.
6. Cozy Hut Soft Memory Foam Sleeping Pillow
The cozy but soft is made with Pentium grade memory foam that is medically recommended to offer the right support and spinal alignment. It is very durable and does not lose its form easily. The covers are made with velour material that creates a soft and breathable feel to improve comfort while sleeping. This pillow gives just the right amount to elevation to alleviate any stress from the spine and back. Its ergonomic design provides maximum support and comfort.
7. Half Moon Bolster
The Half Moon holster is an all-rounder but most importantly, a good leg pillow for back pain. It offers a balanced support and relief from spinal injuries, back pain and joint pains. This pillow is also very good for people recovering from surgery and pregnant women. The memory foam is durable and doesn't loose from easily.
FAQs
Q- How do I know if my bed or pillow is causing back pain?
A- This is very easy. First clue should be the time your back pain occurs. Most back pain caused by your sleeping posture or bed, occurs in the morning and can be relieved with stretches and movement. Another clue could be discomfort while sleeping at night.
Q- Is it good to put a pillow under your back?
A- Yes! Doctors also advise placing a pillow under your back. Asides providing support by curving you back and relieving back stress, it also times your back making it healthier.
Q- Can the wrong pillow cause lower back pain?
A- Absolutely. The position and elevation you get from a pillow must align with your support need. If you use the wrong pillow, chances are that you would assume a bad posture which inevitably leads to lack of pain.
Q-How many pillows do you need for lower back pain?
A- There's no set number on the amount of pillows for back pain you would need. It can range from having a leg pillow for back pain to a lumbar pillow or a body pillow or all of them. If they give you the support you need, why not?
Q-What kind of pillow will help with lower back pain?
A- When it comes to choosing the best pillow for back pain, there are various options available. You can check out the product and buying guide we provided to know the right pillow for you.
Conclusion
Back pain can be a huge discomfort and most people ride on this problem for years. Knowing the best relief for your back pain is the best and fastest way to get rid of it in no time. Pillows can be very essential in creating the best support and elevation to relieve pressure from your spine. We have provided everything you need to know about getting the best pillow for back pain. Well, it's time to bid farewell to back pain.
