Back pain is a very common problem. Poor posture, bad habits, the wrong mattress, and even serious medical conditions and issues: the causes can vary. In this article, we’ll try to give you some advice on how to resolve your back pain issues and sleepbetter. Why? Because a good night’s sleep is essential for starting your day off right and plays an important role in cellular and joint repair.
The Best Positions for a Good Night's Sleep
Posture plays an important role when it comes to rest. To sleep well and minimize joint and muscle problems, it is recommended to sleep on your back or on your side. On the other hand,, sleeping on your stomachis generally not recommended.
Sleeping on your back
People who sleep on their backs generally find it comfortable to place a pillow under their knees to support their lower back. By adding a pillow at the head of the bed wherever it feels most comfortable, you can also keep your spine in the correct position. This position helpslimitpressure on your pressure points and maintain optimal curvature of the spine.
Sleeping on your side
To avoid back pain, you can bend your knees. In addition, placing a pillow between your knees helps keep your pelvis in the correct position and provides relief for your spine. By adding a pillow that is neither too thin nor too thick,you can sleepwith your head properly aligned with your necko.
On the stomach
This is a position to avoid because it puts a lot of strain on your spine. If you really can't avoid sleeping on your stomach, a relatively flat pillow under your stomach and thestra hip to slightly raise your pelvis might help.
The Importance of Choosing the Right Mattress
A. Choose Your Mattress Carefully
A firm mattress, but not too hard
Contrary to the belief that people with back pain should use a very firm mattress, a density between 60 and 83 kg/m³ is optimal and provides ideal support and a good level of comfort. In fact, tossing and turning on a very firm mattress could cause backpain.
The Choice of Material
If you suffer from back pain, latex is the perfect material that combines comfort with optimal support. It will help you maintain proper spinal alignment. It’s best to choose natural latex, whichwearsout less over time and will provide longer-lasting and better support for your back.
What are the perfect dimensions for your mattress?
While not directly related to back pain, the size of your mattress becomes important when you’re sharing the bed with someone else and your partner needs to sleep well, too. We recommend a wide mattress: 160 or 180, or 14 0cm.
B. Choose Your Pillow Carefully
Choosing the right pillow is crucial. As you’ll read below, the position in which you sleep could influence your choice of the ideal pillow. If you prefer a pillow that works for all sleeping positions, optforone that’s between 10 and 15 cm thick. Whether you sleep on your back or side, the pillow should ensure that your spine remains in the correct position. If you sleep on your stomach,the pillowshould be as thin as possibl.
Kipli has chosen a natural latex pillow that is 12.5 cm thick, ideal for any sleeping position you prefer. Since the pillow is in close contact with your skin and respiratory tract, natural latex helps reduce the risk of allergies while ensuring optimal long-term support.
C. Choose Your Network Carefully
The bed base also plays an important role in providing support during sleep. It is estimated that 30% of the support comes from the bed base. The three main types of bed bases available are: slatted, suspended, or mosoft.
The slatted bed
Slatted bed bases are excellent for people with back problems thanks to their high strength and rigidity. Choosing the right type of slats and their thickness will help you achieve optimal flexibility. Forgre, opt for ergonomic slats. If you want greater rigidity, opt for rigid slats instead. Ingeneral, the number of slats is also important. The more slats there are, the better the support will be. We recommend at least 16 slats. A slattedbed base with covered slats offers uniform support and a certain degree of rigidity, while others provide a more aesthetically pleasing appearance.
The suspension system
These bed bases are also known as “relaxation bed bases” because of the comfort and support they provide. The springs move independently, allowing for great mobility. They are also excellent bed bases for older adults with backhiene problems.
The spring net
They provide less support and don't last as long. Unless you're looking for a very soft mattress, we don't recommend it.