Stress, poor posture at work, sudden effort, heavy loads, sitting or standing... The causes of back pain are extremely varied and numerous. Nearly 80% of French people complain of back pain! Considered the evil of the century, it affects even the youngest.
Back pain can greatly affect the quality of sleep. A poor position when sleeping can make this pain worse. And since rest is essential to treat back pain... we have the impression that it is impossible to escape this vicious circle!
Two things should be prioritized if you want to increase the quality of your sleep and avoid back pain: the position in which you sleep and the choice of a bed adapted to your way of sleeping and your body shape.
Which bed for which sleep?
It has long been believed that the firmer the mattress, the better it would be for the back. A common mistake that only made things worse. On a mattress that is too hard, the spine, which is not straight but slightly arched, cannot rest in a natural position, which creates tension and pain. It is therefore essential to choose a mattress that offers support adapted to different parts of the body such as the back, shoulders or legs and differentiated comfort zones. Muscle relaxation and good blood circulation are important factors for restorative sleep. If you feel a pressure point during the night, you tend to toss and turn, which amounts to a micro awakening and alters the quality of sleep.
The different mattresses
- Memory foam mattresses provide extraordinary comfort. You have the feeling of being weightless, which is due to the absence of pressure points. Relaxation is therefore optimal. The mattress adapts to the shape of the body, including when turning over! Ergonomics is very important as well as sleeping independence. This type of mattress is also recommended for people suffering from osteoarthritis.
- The natural latex mattress offers a gentle welcome, the elasticity of the latex guaranteeing comfort. We have a feeling of absorption, of great relaxation. This natural material is breathable and allows perfect air circulation, summer and winter.
- The spring mattress provides point-to-point support. The more springs there are, the more the mattress is ergonomic, responsive and adapts to the body and its movements. The support zones are multiplied, the comfort is extreme.
- If you want so-called “ hotel ” comfort, you can combine a firm mattress with a mattress topper , integrated or not, in memory foam. Of variable thickness, the mattress topper will guarantee an ergonomic welcome while the mattress will provide perfect support. It is the ideal solution for people suffering from back pain.
Finally, for all types of mattresses, you must choose the appropriate bed base otherwise its beneficial effects will be greatly reduced. Certain highly technological bed bases make it possible to reproduce the mechanism of the spinal column. With the aim of obtaining ideal support and optimal comfort. Electric bed bases thus offer the possibility of relieving this or that part of the body and are recommended for people with back problems.
What positions should you adopt if you have back pain?
We spend almost a third of our lives in bed, so adopting the correct sleeping position is essential. The body being immobile during sleep, if we remain frozen in a bad position for many hours, the quality of sleep will be poor, we will not have really rested and waking up may also prove difficult, even painful. if you suffer from aches or stiffness in the neck. Depending on whether you sleep on your side, stomach or back, there are tips to prevent back pain from setting in or to relieve it if you already suffer from it. 
Sleep positions
- If you sleep on your back: It is recommended to place, in addition to the head pillow, a second cushion under the knees. This will support the natural curvature of the spine and prevent twisting in the kidneys. It is important to check that the neck is well aligned and relaxed, so as to avoid tension. To relieve sciatic nerve pain, the best position is to lie on your back with your knees slightly bent and supported by a pillow.
- If you sleep on your side: It is advisable to lie down with your knees bent towards your abdomen. If possible with a pillow between the knees to relieve the joints. You can also place several cushions in areas of the body requiring more support for optimal relaxation. A first pillow first under the head in order to keep the neck in alignment with the spine. A second, placed under the arm, will help very effectively to keep it in alignment with the shoulders in order to prevent painful aches throughout the upper body area. A final cushion, placed between the thighs and knees, will help maintain alignment with the hips and relieve the pressure exerted by the leg above.
- If you sleep on your stomach: A pillow is necessary to elevate your head. It is particularly recommended to place a second cushion under the abdomen in order to keep the spine aligned.
But the most important thing when you have back pain is to be able to relax. Tension and stress promote muscle contractions. This ultimately causes the ligaments to lose their flexibility and causes more severe and almost chronic pain.
Certain relaxation techniques practiced before going to bed can help you relax, such as soft light for example, a calm atmosphere, an airy room with a mild temperature but not too hot. Massages, relaxation exercises or meditation, all help stimulate the production of endorphins which are none other than natural analgesics that also act on back pain.
