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So how do you know if you need to replace your bed?

- Is your bed more than eight to ten years old?

- Is it uncomfortable?

- Do you wake in the morning with a painful back or stiff limbs?

- Can you feel springs beneath the surface of the mattress?

- Do you and your partner ‘roll’ into each other?

- Is your mattress torn or discoloured?

 

If you answered yes to one or more of these questions, then it could be time to invest in a new bed.

 

Your bed needs to be a place of comfort rather than a source of pain and discomfort so, whether buying for the first time or replacing an old mattress, the British Chiropractic Association can assist in helping you make the right choice.

 

Find the right place to look...

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The key with mattress buying is to try out as wide a variety of options as possible to find the one most suitable for you (and your partner). Given the amount of time you spend in bed, it is important to spend a reasonable amount of time researching and trying out new ones, especially if you have been experiencing aches and pains from your old mattress.

 

How do I know which one is right for me?

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A mattress that is supportive and comfortable is important but, remember, your requirement for support will differ depending on your weight and build. The best bed for your back is not always a firm one. You need a bed that will provide the right support and comfort level for you. When lying on your side, ideally your spine should be parallel to the mattress and your spine should not sag (bed too soft) or bow (bed too hard).

 

And so to bed...

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Less stress - adopt a sleeping position which places less physical stress on your back e.g. lying on your side is better than lying on your front with your neck twisted to one side.

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Softly, softly - if you have a bed that is too hard, don’t panic; try a mattress protector or mattress pad, which may “soften” it sufficiently to make it more comfy.

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Keep moving - avoid being in any one position for too long (no matter how comfortable the position initially) the longer you stay in one position, the more this will put pressure on your joints.

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Roly poly - if your partner moves around a lot at night, try separate beds - your partner’s movement could aggravate YOUR back condition.

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Drink water - Keep well hydrated (dehydration can make muscles ache).

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Do not leap out of bed first thing in the morning - take a minute to wake up and try some gentle stretches.

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Pillow talk

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Pillows are the unsung heroes of a good night’s sleep. Your pillow can really make the difference between a comfortable night’s sleep and whether you wake up with aches and pains, so spending all that time choosing a new bed/mattress can count for nothing if your pillow is not right.

 

Pillows wear out too

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The filling in a pillow will degrade with time and there are plenty of

hygiene reasons why changing your pillow at least every five years is

a good idea.

 

Perfect pillow...

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Your perfect pillow should keep your head in line with the rest of your

body and mould to the shape of your head and neck. It is fine to have

two pillows as long as they give the right support and the perfect position for your neck and head.

 

Take your own...

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If sleeping in a bed other than your own, wherever possible take your own pillow with you! Your neck is used to your own pillow and won’t have to adjust as much.

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Sleeping position

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Finding the right sleep position can be a struggle, especially when you’re dealing with

a recurrent injury, or regular aches and pains. Sleeping positions for a healthy back is

probably not something you’ve given much thought. It is recommended that the spine

stay in a neutral position throughout the night. Some of this is out of our control as we

toss and change positions throughout the night. In the pictures, the teal squares

represent your pillows. They show various head positions and sleep postures to achieve

a neutral position.

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The biggest things to note are the placement of those pillows, as well as their height.

This will vary person to person, since we all come in different sizes. What you should be

noticing is that if you're a side sleeper, you should have a pillow in between the legs.

If you sleep on your back it helps to have a pillow under the knees and if possible, supportive pillows above the elbows as well. It seems like a lot of support, but if you can manage it, it can be very helpful. Another thing to note is that pillow height can alter the angle of the neck in any sleep position, so it is important to note your head should not be tilted in either direction, but should remain neutral. 

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