Before you go and get yourself another $2,000 into debt for a fancy new mattress because the mattress company tells you your health is worth it, focus on your pillow. More specifically, a full body pillow. Before you run out and buy the first body pillow you see at Bed Bath and Beyond, it pays to learn a few basics.

If you’d rather just see what we recommend, CLICK HERE.

What is a Body Pillow?

A body pillow is an elongated pillow that is designed to offer support while you sleep. The pillows come in a number of sizes and shapes. So how long is a body pillow? It’s long enough to provide support for your head, shoulders, back, and upper legs. You can find pillows that are over six feet in length.

Note for the guys:  Don’t be embarrassed to give a body pillow a shot. Sure, most users of body pillows are women but if something will give your back some relief and help you sleep better, who cares what it is!

The first time I “borrowed” my wife’s pillow after her pregnancy, I actually slept much more comfortably since I didn’t have to mess with getting my 4-5 regular pillows in the perfect positions. Body pillows for men are totally worth it.

How do People Sleep with a Body Pillow?

There is more than one way to sleep with the pillow. A lot depends on what position allows you to relax.

Some people are most comfortable on their backs. If you fall into that category, you may want to hug the pillow, much in the way a child hugs a teddy bear. The top of the pillow rests on your shoulder, and your arm is curled around almost as if you are cradling another person.

A u-shaped body pillow also works well for someone who sleeps on the back. You can use this shorter version to cradle the nape of your neck and ease the tension on your back. This can help keep the spine in a natural position and stop you from waking up in search of a comfortable position

Maybe you sleep on your side like 57% of people. You will likely find that slipping the top part under your head provides just the amount of support you need to keep your neck from hurting.

The rest of the pillow can be held close to provide a sense of comfort. It’s not unusual for someone who uses a side sleeper body pillow to rest one leg on top of the pillow.

Maybe you are a traveler. That is, you start out in one position and end up shifting during the night.

A full body pillow will move right along with you as you change positions. It’s not impossible for you to start out hugging the pillow when you go to bed and wake up with the pillow nestled firmly behind your back.

What About People With Specific Health Issues?

If there is some type of health problem that makes it harder for you to find a comfortable sleeping position, some type of body support pillow will help. Your choice of pillow will vary, depending on where you feel pain.

Sciatica

This is a condition that develops due to the deterioration of vertebrae in the lower back. If you have this condition, then you already know how it causes pain in the back, hips, and the legs. A full body pillow is often a good choice. Try using the pillow as something soft to press the back against while you sleep. The filler of the pillow will be firm enough to provide support and still feel soft to the touch.

Pulled/Strained Muscle

If you’ve pulled a muscle in your back, the doctor has likely told you to keep still as much as possible. The right pillow can help. A long body pillow for back pain serves as a barrier that helps you stay in place one you find a comfortable position. This is especially helpful if you are the type who tends to move around a lot in your sleep.

Pregnancy

If you are expecting, you already know how difficult it can be to find a comfortable way to sit, much less rest in bed. Fortunately, learning how to sleep with a body pillow while pregnant is not that difficult.

Side sleepers can use one end to cradle one side of the head, something that helps to keep the spine in alignment. The main part of the pillow is used to provide support for the tummy and ease the tension on the lower back. The bottom part of the pillow can be held in between the knees as a way to provide more relief.

Taking Care of Your Body Pillow

Learning how to wash a body pillow is not hard. For pillows using natural or organic fillers, you can often use the gentle cycle on your washing machine and toss in whatever detergent you like. The product that is used to clean clothing and other bedding will be fine.

You will get better results if you wash the pillow alone. If you like, it can be dried in the sun. Most fillers make it safe to slip the pillow into the dryer.

If sleep is elusive lately, try a body pillow for a few nights. It won’t take long to find the right position and wake up feeling refreshed.

The post Body Pillows 101: How to Choose and Use a Body Pillow appeared first on BackPained.com.

Possible Causes of Hip Pain

There are several reasons your hips might hurt in the morning or during the night. Some of these reasons are merely a matter of lifestyle, while others are medical in nature. The following are a few of the more common sources of hip pain.

Arthritis

While this is more common with age, younger people may develop arthritis as a result of strain or disease. Some forms of arthritis will attack the hips, and these are usually treated with capsaicin or medication. Keeping good alignment at night can also help.

Bursitis

Your body contains small, fluid-filled sacks called bursae which act as cushions for your joints. Bursitis is a condition where these sacks become inflamed, resulting in pain and other symptoms. The pain tends to fade after a few weeks of treatment, which includes resting the affected joint, although bursitis is known to be a recurring problem.

Muscle Tightness

Whether you’ve been out for a run or have hit the gym, it’s important to stretch properly. Your muscles act like rubber bands and tend to tighten after strenuous exercise if you don’t perform a cool-down routine. A good warm-up will also reduce the risk of torn or strained muscles.

Poor sleeping may also cause your muscles to become stiff. This condition is temporary, but also preventable. A good heating pad does wonders.

Poor Mattress

That old mattress you’re sleeping on where you feel every spring is a prime suspect. A new mattress that is either too firm or too soft may also leave you sore in the morning. Proper alignment will only do so much when faced with a poor mattress, and your hips will often be the first to complain.

Most people who sleep on their side probably have a mattress that’s too firm. If the mattress is in good condition, adding a high quality mattress topper is a great way to add some extra cushioning to reduce hip pain (as well as shoulder pain).

Sciatica

This condition may be very painful, but it is usually treated without surgery. Sciatica occurs when part of the sciatic nerve near the base of the spine becomes compressed by a bone spur, herniated disk, or similar problem. As the sciatic nerve carries signals from the spine to the hips and legs, sciatica can cause severe pain or even numbness, usually on only one side of the body.

The Importance of Alignment

While a majority of the population sleep on their side, the position is terrible for maintaining good alignment.

Stomach sleepers suffer similar alignment issues, mainly with the spine. Conversely, back sleepers mostly have problems with neck alignment. However, a side sleeper must confront alignment issues in the neck, shoulders, spine, and hips.

Even if you don’t suffer chronic hip pain, sleeping without good alignment can lead to stiff muscles or hip pain in the morning. Be sure to check out our tips for sleeping with back pain which also help hip pain.

Cushioning the Knees

While sleeping on your back is best for combating hip pain, it is possible to create good hip alignment when on your side. The easiest way to achieve this is to place a pillow between your knees. Some people use throw pillows, but you may find a regular-sized pillow is less likely to slip if you change positions.

Thinner pillows such as those recommended for sleeping on your stomach are ideal. You may also want to try putting a rolled up towel under the small of your back if it helps.

Another important consideration is weight. Heavier pillows may impact your circulation, making them counterproductive. Lighter, softer pillows are preferable, and provide more comfort than overly firm alternatives. These pillows might work great for your head, but can be terrible for your hips.

Body Pillows

Often considered a pillow only used by women, body pillows are used by both sexes to provide both support and comfort along their entire body. One end is used to support the head, while the other fits easily between the knees to ensure proper hip alignment. Many users then wrap their arms around the middle section while they sleep.

Body pillows come in numerous sizes, and many are U-shaped. Even back sleepers can benefit from them, and they tend to move with you as you sleep. This means changing positions in your sleep won’t dislodge the pillow or wake you up.

Body pillows are excellent for not only reducing pain caused by sciatica or pregnancy, but can also help prevent general soreness in the morning from improper alignment.

The post Minimizing Hip Pain While Sleeping appeared first on BackPained.com.

And for those that think body pillows are ONLY for pregnant women, that is absolutely not the case. Sure, guys will probably not be bragging to their friends about this purchase, but body pillows are definitely worth trying if you’re looking to relieve pain while laying. Using a body pillow is a bit different than a standard pillow but after you do, you might wonder why you haven’t tried one sooner.

The best body pillow for back pain provides excellent support to help align your spine naturally and let you get some good rest. A full body pillow also provides support for your neck. That also helps take more of the pressure off your aching back. No matter whether you’re petite or over six feet tall, there’s a body pillow out there for you. Here’s what we recommend:

TOP PICK

Comfort U Total Body Pillow

At just under six feet in length, this body support pillow can be arranged any way you like. Forming a horseshoe shape creates a place to lay your weary head and support your neck at a natural angle. Part of the pillow provides something to rest your back against. Around front, you’ve got something to wrap an arm around and hold between the knees.

If you’re worried about fillers that trigger allergic reactions, the Comfort U is just what you need. The pillow is filled with a blend called Fusion Fiber. The polyester polymer is polished so that the fibers brush gently and won’t turn into a bag full of lumps. The fiber texture allows the material to compress and expand to conform to your body perfectly. You’ll also like the heat resistant qualities that keep the pillow at a comfortable temperature all night long.

For those who are pregnant, sleeping on the back during the first trimester of a pregnancy is not that difficult. As you get toward the end of the second one, the pressure on your back is significant. With the Comfort U, it’s possible to settle on the side and have just enough support for your back. This pregnancy body pillow also provides a nice cushion for the tummy and helps you to position the legs so that the muscles can relax.

One thing to keep in mind about this body pillow is that washing it in a typical home machine won’t do the trick. To get it really clean, take it to a local laundromat and use one of the larger washers built for laundering comforters and similar items. Remember to toss a tennis ball or dryer ball in the commercial dryer as a way to help the pillow fluff easier.

Sure, you can find less expensive body support pillows on the market, but this is not the kind of purchase where saving money is the focus. Once you try the pillow and see what a difference it makes in terms of comfort and support, there will be no doubt that the Comfort U is worth every penny.

>> Click to check current price <<

RUNNERS UP:

Snuggle-Pedic Body Pillow

One of the more common complaints people have about body pillows is that they go flat after a few months. What if you could buy a pillow filled with shredded memory foam? This is the exact same material that our favorite side sleeper pillow is stuffed with. An added benefit is its ability to stay cool during the night. If you’re anything like me, sleeping in a cool environment is one of the best things you can do to help you fall asleep quickly.

Don’t confuse the shredded memory foam found in this pillow to those heavy, hard to position, solid memory foam pillows. The proprietary blend used for this body pillow makes it easy to position exactly the way you want.

Tuck the pillow between your knees, cradle your head and ease the pressure on your neck, or use it to bring your spine back into alignment. If you tend to change positions at night, the pillow will move right along with you. Fluffing the pillow up is simply a matter of tossing it in the dryer for twenty minutes or so.

Unlike the Comfort U, the Sunggle-Pedic is more or less a 5 1/2 foot long pillow, which makes it great for taller individuals. Some who are of a more average height may actually find this pillow is too much of a good thing. Also, as with other synthetic filled pillows, you may notice a slight chemically (harmless) smell for the first couple days. Airing it out or putting it in the dryer a couple times gets rid of the odor fairly quickly.

>> Click to check current price <<

Holy Lamb Organic Body Pillow

If you’re looking for something a bit more luxurious and eco-friendly, the Holy Lamb organic body pillow is a great choice.  At a little over four feet, it’s just enough to hug and feel cozy all night long, or use as a brace for relieving back pain. The wool stuffing comes from select sheep farmers in the Pacific Northwest and the silky smooth outer cotton sateen casing is 100% organic.

Keep in mind that this pillow isn’t as thick as some of the other body pillows on the market. People who require something more substantial to help them sleep will want to check out either of the two options above. Also, because of the wool stuffing, this body pillow does tend to get warmer than some others which may be either a good or bad thing.

>> Click to check current price <<

The post Sleep Relief: The Best Body Pillow for Back Pain appeared first on BackPained.com.

Poor alignment results in a sore or stiff back when you wake up, especially for chronic back pain sufferers. A good pillow or two will keep your spine properly aligned throughout the night, allowing you to enjoy a good night’s rest and reduced pain throughout the day. Here’s how to choose the right pillow for back pain relief.

Pillow Sizes and Shapes

There is a wide variety of pillow options on the market today, from the small square euro pillow to full-length body pillows and everything in between. each size or shape has its own purpose. The following are some common shapes and their uses.

Standard Pillows

These are your typical, rectangular-shaped pillows you probably have on your bed right now.

Body Pillows

These body-length pillows are used to help keep your entire body aligned during sleep. Mostly associated with pregnancy, good body pillows can support both the head and legs when sleeping on your side. Most body pillows simply look like an extra long pillow up to 6 feet in length. Some are styled in a “U” or contoured shape to provide even better support.

See how to use a body pillow for more information.

Orthopedic Pillows

There are various types of orthopedic pillow, each with its own unique function. The most common of these are travel pillows, which have a distinct “U” shape designed to support the neck and help keep your head from ending up in an awkward position while you sleep.

Donut and lumbar pillows are both designed to aid in sitting. Donuts provide relief from back pain caused by a tailbone injury and are also commonly used by hemorrhoids sufferers. Lumbar pillows, meanwhile, support the natural curve of your lower back when sitting. The top rated pillows are almost always orthopedic variations.

Throw Pillows

Known by various names, throw pillows are square pillows often used for decoration. In a sleep setting, these pillows are useful for adding neck support or placing between your knees when sleeping on your side to provide better spinal alignment. They are also good for lumbar support when sitting.

Types of Material

As there are no regulations concerning the materials used in pillows, you will find a wide variety of options. Some are more comfortable than others, and all may be categorized as either natural or synthetic.

Natural Materials

Some of the most comfortable pillows are made using natural fillers. While sometimes more expensive than synthetics, natural materials have some distinct advantages.

• Buckwheat – While it may sound uncomfortable, buckwheat hull pillows are considered one of the best options for people suffering from osteoarthritis and a number of spinal issues. This type is for those who prefer a more firm yet supporting pillow and one that stays cool throughout the night. Most people either say it’s the best pillow they’ve ever had or simply hate it.
• Cotton – This material is typically medium-firm and able to remain cool longer than most other materials, making it a good choice for those who need a supportive pillow that holds its shape. It’s a good material for a pillow for neck pain sufferers.
• Down – Available as either duck or goose down, these pillows are easy to reshape and don’t clump, making them a good option if you need a soft pillow that you can fold or mold for the proper height and thickness. They are also considered the softest material option, although you may have trouble finding where to buy them at a low cost, as they are also the most expensive option. The biggest disadvantage of down pillows is the fact that it may trigger allergies in some people. They are also one of the warmest pillows which may be good or bad.
• Wool – Similar to cotton in feel, wool retains heat and absorbs moisture. It is a very durable material and wool pillows tend to have a fuller feeling than other materials.

Synthetic Materials

Generally cheaper and longer lasting, synthetic pillows provide their own advantages. The four most common types of synthetic material are as follows:

• Memory Foam – A popular option, foam retains its shape and has a firmer surface, A newer option, shredded memory foam, is even more comfortable and unlike solid memory foam, it stays cool during sleep. Shredded memory foam pillows provide excellent support and comfort for most types of back pain and we currently consider them the best pillow type out there.
• Gel – Gel pillows provide the benefit of regulating your body temperature so those who get extra warm during sleep might want to give this type a shot. While these do provide good support, they may be a bit to firm for some.
• Plastic – A synthetic alternative to buckwheat hulls, small plastic pellets are a good option for alleviating a variety of conditions involving back pain.
• Polyester – Available on its own or in a wool blend, polyester is a common synthetic option designed to retain its shape and provide optimal neck support.

Pillowcases

Whether you add a pillowcase or stick to the shell, the material you use will have an effect on the pillow’s softness and heat retention. Flannel, for example, retains heat and thus cancels out some benefits of using a cotton filler. Woven materials such as cotton, silk, or polyester are popular choices. Pillowcases should be washed frequently, regardless of the material used.

Choosing the Right Pillow for Your Sleeping Position

There are three major sleeping positions, and each provides its own effects on your spinal alignment. Depending upon the position you sleep in, certain types of pillow will provide more comfort than others.

On Your Back

Flatter pillows work best if you sleep on your back, and you will need support for both the neck and under the knees. Memory foam, buckwheat, gel, and down are all good options, and you should avoid thicker materials such as wool. A small rolled towel or down throw pillow under the lower back may also help. This position is generally considered the best for severe back pain sufferers.

On Your Side

Keeping the spinal alignment straight is the primary concern when on your side. A good pillow for side sleepers is a shredded memory foam pillow under your neck and head and another pillow between your bent knees works best. Alternatively, you may choose a single body pillow to do both jobs.

On Your Stomach

While the stomach is worst for back pain, some relief may be gained from a flat pillow under the pelvic region and head. Down is a good material for pillows used for stomach sleepers.

Note:  For more information on the best and worst sleep positions, see our article on how to sleep with lower back pain.

Additional Resources

• The Bedding Site contains a section describing various pillow options in greater detail.
• The Mayo Clinic provides a short slide show illustrating sleep and pillow positions.
• Spine-Health offers a detailed guide on pillows for back pain sufferers.

The post How to Choose a Pillow for Back Pain appeared first on BackPained.com.

According to more recent studies (such as this one), it’s been determined that a mattress of medium firmness provides the best pain relief for those with lower back pain. In addition, an even softer mattress may be recommended for side sleepers.

So what can you do if your mattress is too firm?

If you’re a back or side sleeper and some of your worst back pain is in the morning or you simply have trouble sleeping through the night because you can’t get comfortable, a softer bed is often the solution. Sure you can buy a new softer mattress with the extra couple grand you have laying around or you can spend a fraction of that on a new mattress topper.

The greatest benefit a good quality mattress topper has is that it will immediately lower the firmness of a hard mattress and relieve pain on your pressure points. It will literally feel like having a new mattress and may even eliminate back pain altogether in some cases.

A mattress topper won’t fix an old sagging mattress and a firm mattress topper won’t do much for a mattress that’s too soft. Forget about softer mattress pads since they are simply too thin to make any difference.

Here are our picks for best mattress toppers to help relieve back, hip, and shoulder pain. All are made in the USA and backed by excellent warranties. Need a good pillow to go with it? Check out our guide on how to choose the best pillow for back pain.

TOP PICK:

Pure Green 100% Natural Latex Mattress Topper

This 2” mattress topper is made up of 100% natural latex which allows you to sleep cooler and avoid the sinking feeling you get with most memory foam toppers. Additionally, it’s naturally hypoallergenic, anti-microbial, and dust mite resistant.

This latex foam topper comes in 6 sizes ranging from Twin to California King as well as 2 firmness levels and 3 thicknesses. The 5.0 lbs/ft of the “medium” is good for all types of sleepers. If you’re a side sleeper with a lot of shoulder and hip pain, the “soft” version (4.0 lbs/ft) would be even. The Pure Green mattress topper is available in 1”, 2”, and 3” thicknesses. The 2-inch is good for most while the 3-inch is better for heavier individuals. Skip the 1-inch unless you’re very petite or it’s for a kid’s bed.

As with any latex foam or memory foam mattress topper, you’ll want to air it out for 2-3 days after removing from its vacuum-sealed package to get rid of the slight chemically smell. While the Pure Green is one of the more expensive mattress toppers, the benefits of latex foam are well worth it. If you prefer more of the sinking, sleeping on a cloud feeling, one of the memory foam models below may be worth looking at.

>> Click to check current price <<

RUNNERS UP:

Advanced Sleep Solutions Gel Memory Foam Topper

Stomach sleepers may want to go with a higher density though as less sinking is better for back pain relief. A nice touch is that the topper is one inch shorter on all sides so it fits nice and snug under a fitted sheet.

The gel-injected memory foam has a unique open cell structure to improve airflow and distribute heat better than typical memory foam making it cooler to sleep on. While it comes in all mattress sizes, only a 2-inch thickness is available. This is fine for most, but a 3-inch version would be better for larger people. All in all, it’s one of the best values in mattress toppers today despite Advanced Sleep Solutions not thinking about the acronym of their company name.

>> Click to check current price <<

Red Nomad Visco Elastic Memory Foam Mattress Topper

It’s really hard to beat the Red Nomad’s soft “sleeping on a cloud” feeling. For an even more luxurious feeling, go with the 4-inch version. While the lower density visco elastic memory foam doesn’t get too hot, you will most likely sleep warmer than the two options above.

Also, because of the low density foam, it may not feel as high-quality as the others since weight is often associated with quality, but it’s the sleep that counts, right? The lower weight does mean it’s much easier to move. While there’s a chemically smell when first unpackaged, it dissipates after airing out for a day or two.

>> Click to check current price <<

The post 3 Best Mattress Toppers for Back Pain appeared first on BackPained.com.

One of the easiest ways to fight morning stiffness and reduce chronic neck pain is to choose the right pillow and in this case, the best pillow for neck pain. These three pillows are all designed to support the neck and combat neck problems. These pillows are not all ideal for stomach sleepers (see our favorite pillows for stomach sleepers instead) due to the unique requirements posed by that position, but still provide excellent comfort for back and side sleepers.

TOP PICK:

Ergonomic Bed Pillow by SNUZ

These chambers are then stuffed with a polyester microfiber filling that remains soft during the night without sacrificing proper neck and head support. By making the chambers equal instead of having one larger like you’ll find in most similar pillows, side and stomach sleepers may turn their head to either side without having to readjust the pillow or better breathability. As a runner up on our best pillows for back sleepers page, it obviously works very well for most back sleepers as well.

Unfortunately, no pillow is perfect for everyone, and this ergonomic bed pillow is no exception. Due to the degree of softness, the most frequent complaint comes from people who simply prefer a firmer pillow. There have also been a few instances where users feel the pillow becomes flatter after regular use, although this complaint does not seem to occur often.

On the converse side consumers who have tried this pillow after suffering back or neck injuries generally feel that this pillow provides more comfort and reduces their overall pain. Finally, many users have noted that this pillow also helps provide back support while in a seated position, making the pillow a good choice for those who prefer something capable of both day and night use.

>> Click to check current price <<

RUNNERS UP:

Low Profile Memory Foam Neck Pillow by Perform Pillow

Inside is a special density high grade foam designed to have higher breathability, chosen and by a veteran chiropractor to ensure both comfort and support. As a result this product is hypoallergenic, dust mite and bacteria resistant, and stays cooler than other memory foam pillows while simultaneously providing targeted neck support and a shape which holds up over time.

There are two common complaints about this pillow, both of which are matters of personal preference. The first is a matter of softness. This memory foam pillow is very soft, and some users have found that it simply lacks the amount firmness that they prefer.

The second complaint is a matter of height. This pillow has a two and one half inch thickness, which is ideal for people who prefer a low profile, but may prove too low for others. Neither of these issues affect the overall enjoyment by most consumers, and it has proven to be highly comfortable for people suffering from simple dislike of thicker pillows to chronic neck pain sufferers and even those with disk injuries.

>> Click to check current price <<

Contour Cooling Gel Memory Foam Pillow by PharMeDoc

The removable cover is made of a polyester/cotton blend and treated using aloe vera technology to provide additional softness and comfort. Designed to be fully reversible, this pillow is made specifically with neck pain sufferers in mind.

Consumers have two common complaints with this product beyond the usual issues of perfect height or softness. The first complaint is in regards to the cooling gel. While the gel does help keep the pillow cooler to the touch and even helps reduce the temperature while you sleep, this is still a memory foam pillow and thus absorbs heat. Users have commented that the pillow does not heat as much as normal foam pillows, but gets warmer than they expected from the description.

A second common issue brought up by numerous users is the smell. While this odor is not present for everybody, those who have reported it often claim the smell permeates even after washing and can be very strong in some cases. But after a few days, the smell goes away. Overall, this pillow works best for side sleepers or back sleepers, and seems to be very effective at reducing neck pain due to injuries in a large number of cases.

>> Click to check current price <<

The post The 3 Absolute Best Pillows for Neck Problems appeared first on BackPained.com.

As most of us know, not getting enough sleep due to back pain or waking up with back pain sure is a great way to start the day off on the WRONG foot. There exists a vicious cycle between lower back pain and sleep issues. It’s hard to get good sleep when your back hurts and sometimes your back hurts because you’re not getting enough good sleep.

Whether you have a bulging or herniated disc, sciatica, spinal stenosis, strain, are pregnant, or suffer from any other type of lower back pain, here are some proven tips to minimize your lower back pain at night so you can finally get a good night’s sleep. For some, a simple adjustment to their sleeping position is all that it takes while others may need to also consider investing in a new mattress or pillow depending on their current setup.

What causes nocturnal lower back pain?

Just like any other type of pain in the lower back, the actual cause is often unknown and is one of the hardest types of pain to diagnose. Often, the discs in your spine are the culprit whether from an injury, genes, sitting too long during the day, or a variety of other factors.

Muscles also play an important role which cause issues with spine alignment and spasming trigger points. It’s even possible for the source of pain to be located in an entirely different area and it radiates to the lower back region. While it’s hard to pinpoint the cause, the goal here is to determine the best way to sleep for lower back pain sufferers.

How do sleep and pain relate?

In 2015, the National Sleep Foundation conducted a poll of over 1,000 adults to determine how pain affects sleep. Some of their key findings:

• Those with chronic pain lose an average of 42 minutes of sleep each night due to pain.
• Those with acute pain lose an average of 14 minutes of sleep each night due to pain.
• 50% of chronic pain sufferers say that sleep difficulties interfere with their job.
• 23% of those with chronic pain also report higher stress levels.

In another study conducted by the Asian Spine Journal, 3,100 individuals with chronic low back pain were surveyed to help understand how their pain affected their quality of life. Of these individuals, over 32% reported that their lower back pain was severe enough to cause sleep disturbances.

What we can take away from these studies is that when pain becomes an ongoing issue, sleep problems will also become more common. This in turn can completely affect a person’s quality of life. In the case of lower back pain, an individual may experience microarousals from the pain throughout the night forcing them to go from a deep sleep to a lighter sleep stage which can then lead to awakenings.

Tip: An easy way to see your ratio of deep, REM, and light sleep as well as how much time you spend tossing and turning at night is by wearing a Fitbit around your wrist.

Best sleeping positions for lower back pain

Like most things, there is no “one-size-fits-all” approach to the best sleep position. While side sleepers make up the majority of the population (some say up to 70% of all people), it’s surprisingly not the best position to sleep for lower back pain. Here are the three sleeping positions ranked by order of best to worst.

On your back

• Overall the best sleeping position for lower back pain is on your back IF you make one important adjustment…
  • Place a large pillow under your knees to help your spine maintain a natural curve.
• Use a good pillow for back sleepers under your head.
• For extra support, place a rolled up towel under the small of your back.
• Sleeping this way allows gravity to help naturally re-align your body.
• If you have a fairly soft mattress, sleeping on your side is a better option.

On your side

• A fairly good sleep position for bad backs as long as you make a couple adjustments.
• Bend your knees so they’re slightly to your chest and place a pillow between them.
• Without a pillow between your knees, your top leg will most likely drop down and forward and cause your spine to rotate unnaturally.
• Using a body pillow offers the best support for side sleepers and keeps your entire body correctly aligned. Otherwise, a not-too-plush pillow for side sleepers should be used.
• If not using a body pillow, it also helps to put a large pillow under your upper arm to better support your shoulder.
• Placing a small pillow (try different sizes) under your waist has also been proven to alleviate back and hip pain for side sleepers.
• If you sleep on your side and get shoulder pain, your mattress is probably too hard. A softer mattress or simply adding a comfortable mattress topper are both good solutions.

On your stomach

• For a small percentage of people, this is the only way they can sleep.
• If you have to sleep this way, place a thin pillow (here are some good recommendations) under your pelvis and lower abdomen.
• Don’t use a pillow under your head if causes too much strain on your neck.

Worst sleeping position for lower back pain

Sleeping on your stomach is the absolute worst position to sleep in if you have lower back pain (or neck and shoulder pain for that matter). Not only are you flattening the natural curve of your spine, you are forced to rotate your neck for hours at a time which can cause all sorts of issues in your neck, upper back, and shoulders.

Sleeping on your stomach provides no support for your spine and adds unnecessary pressure on joints and muscles. You already hurt bad enough, don’t make it worse.

Most people can successfully switch over to a side sleeping position if they work on it, although it’s a bit more difficult to make the move to becoming a back sleeper. If you absolutely must sleep on your stomach, put a pillow under your pelvis and get rid of the pillow under your head.

Best ways to get in and out of bed

Getting in and out of bed is probably something you never gave a second thought of but there are actually correct ways to get into and out of your bed safely. The steps below are very similar to what people who have recently undergone various surgeries are instructed to do.

Getting into bed:

1. Sit on the side of the bed.
2. Using your hands for support, bend your knees and carefully swing them onto the bed.
3. Lay on your side.
4. With the help of your arms, roll onto your back.

Getting out of bed:

1. Roll onto your side
2. Bend your knees so your legs are hanging off the side of your bed.
3. Push yourself up with your arms and swing your legs over the side of the bed to get to a sitting position on the side of the bed.
4. Gently push off with your arms to a standing position (try not to bend forward at the waist which puts extra stress on your lower back).

Mattresses

For some reason, too many people try to get frugal on a product that they use 1/3 of each day and can have a direct or indirect impact on their health, energy, career, etc. Simple Dollar, a popular personal finance blog known to help people save money and get out of debt said this about mattresses:

Mattresses are something that I would never, ever encourage anyone to skimp on. To put it as clearly as possible, if your mattress is causing you to not sleep comfortably or is producing back pain (or other kinds of pain), get a new mattress. Period.

— The Simple Dollar

According to the Better Sleep Council, your mattress can be a major source of low back pain and should be evaluated every 5-7 years. Most experts also tend to agree that a mattress which is used on a daily basis should be replaced every 8-10 years in most cases. There are of course other factors that affect the life of a mattress such as the construction quality and weight of its users. That said, ANY mattress that is no longer comfortable to sleep in should be replaced no matter how old it is.

We get it… mattresses aren’t cheap but neither are medical and pain management expenses as a result of a bad mattress. The truth is that a new mattress can be one of the best products for back pain that you can buy.

What type of mattress should I get?

For the longest time, the consensus was that a firm mattress was beneficial for low back pain even though there is almost no evidence of this belief. In recent years, this belief has been challenged. Surprisingly, not a lot of studies exist on mattresses and lower back pain. But one study has concluded that a medium-firm mattress provides the best pain relief for those with lower back pain.

The ultimate goal is back support and comfort. The best type of mattress for a lower back pain side-sleeper is probably different for a back sleeper. If you sleep on your side, the mattress needs to be soft enough for your hips and shoulders to sink in to avoid those painful pressure points. Be sure to check out our article on how to minimize hip pain during sleep.

With back sleepers, weight is distributed more evenly so a firmer mattress may be more ideal. Mattresses that are too soft tend to be the worst for lower back pain sufferers as they don’t offer the necessary support for proper spine alignment.

Our recommendation is to take advantage of the generous offers mattress manufacturers or stores have in regards to returns after 30, 60, or even 90 nights of sleep. Do your research about the various mattress types (Sleep Like the Dead is a great site to start with) and don’t be afraid to buy a new mattress. Worst case is you don’t like it, return it, and try another model.

Personal Note: For anyone wondering, after WEEKS of research, I went with the Nest Bedding Alexander Signature Series mattress (in medium). It’s simply the best memory foam mattress you can get which doesn’t sleep hot like other memory foam brands. My lower back never felt better in the morning and the shoulder pain I had from my previous mattress is gone.

Use coupon code “OMG100” to get $100 off the Alexander Signature Series at Nest Bedding.

Pillows

Pillows are often overlooked when it comes to helping low-back pain sufferers get relief. While the type of pillow you use under your head may not make a dramatic difference, adding pillows (ie: between your knees, under your knees, under your hip) is often extremely helpful. See the “best sleeping positions” section above for tips on this.

That said, there are some general guidelines for the pillow that your head rests on depending on your sleep position. Optimally, your head will be in the same correlation to your spine and shoulders as if you were standing in a correct upright posture. This is called neutral alignment.

Side Sleepers

Go with a thicker and/or firmer pillow to reduce pressure on your neck and give it extra support. You want to fill in the area between your ear and outside shoulder. (see our favorites)

Back Sleepers

A thinner, medium/firm pillow is recommended so your head is not pushed too far forward. Pillows which have a little extra loft on the bottom to cradle your neck are preferred. (see our favorites)

Stomach Sleepers

Choose a very thin pillow or even no pillow at all under your head. Otherwise, you’ll cause a lot of strain on your neck. If possible, tuck another thin pillow under your lower abdomen to help relief stress on your lower back. (see our favorites)

Is sleeping on the floor good for your back?

Some people, even those without back pain, say that there are benefits to sleeping on the floor. If you currently have a soft mattress and have a difficult time sleeping due to lower back pain, it’s probably worth a shot and may very well end up as a free alternative to a new firmer mattress.

Back sleepers are generally the best candidates to sleep on the floor as that’s really the only recommended position as it offers your body the best natural alignment. We’d recommend something like a yoga mat or sleeping bag between you and the floor to provide enough cushioning.

It’s not recommended for side and stomach sleepers to sleep on the floor as your weight isn’t distributed very evenly which can cause too much pressure on joints and trigger points.

My Favorite Tip

There’s one thing I’ve made part of my nightly routine that has made falling asleep so much easier. When I get in bed, I lay on top of my Spoonk acupressure mat for about 30 minutes every single night while I read. Not only does this almost immediately take away the majority of my lower back pain from the day, it helps me relax and fall asleep quicker.

My wife would tell you she’s stopped counting the number of times I dropped my Kindle on myself because of how quickly I fell asleep. Here’s a comparison of the two best acupressure mats on the market today.

The post How to Sleep With Lower Back Pain and Get Relief appeared first on BackPained.com.

Ideally, you want to use two pillows: one for your head, and one for between your knees.  While you need to be picky about the type of pillow to use under your head, the pillow to keep between your knees can be anything from a secondary side sleeper pillow to a throw pillow. It’s main purpose is to keep some separation between your knees to keep your hips properly aligned and reduce hip pain at night.

For head and neck support, the best pillow for side sleepers is one which has firmness and loft (height). However, the pillow must have enough give to allow you to change positions without losing comfort. Many different kinds of filling are used, including memory foam, buckwheat, down, and latex, although memory foam (especially the shredded variety) tends to be the most popular.

See also:

• Best pillows for back sleepers
• Best pillows for stomach sleepers

The following is what I believe to be the top four choices for a side sleeper pillow, each the best representative for their individual type of filling.

TOP PICKS:

Layla Sleep Pillow

Known more for their excellent copper infused mattress with “flippable” firmness, Layla also manufactures an excellent pillow for side sleepers (and back sleepers). There are two main differences with this pillow over the popular shredded memory foam pillows out there.

For starters, the filling is actually a Kapok and shredded memory foam combo. This means that along with the excellent moldable support and softness of shredded memory foam, the fluffy, hypoallergenic, cotton-like Kapok is noticeably softer than typical memory foam pillow yet offers similar support. It also doesn’t require as much re-fluffing like other shredded foam pillows after a few nights.

Second, a Layla pillow review wouldn’t be complete without mentioning the unique copper infused quilted cover. It dissipates body heat better than expected so you won’t be waking up in the middle of the night to switch to the cool side of the pillow. The copper fabric is also believed to release positive ions that offer a variety of health and wellness benefits. Although this actual benefit may be debatable, you’ll most likely agree the Layla pillow is one of the most comfortable pillows available on the market.

Available in both Standard (18″ x 24″ x 4″) and King (18″ x 32″ x 4″) sizes, this is a true “premium” pillow and the quality shows. Made in the USA, it comes with a 5-year warranty and a 120-night trial. If for some reason you don’t think the Layla pillow is right for you, they’ll give you 100% of your money back. I love companies that stand by their product like that.

Since the pillow does use some shredded memory foam, expect a slight chemically smell for a couple days. Some may not even notice the smell but just wanted to point that out. While the height of the pillow will be good for most side sleepers, it would have been nice to have a zipper to allow you to remove some of the filling if you prefer a flatter pillow.

>> Click to SAVE $25 now on LaylaSleep.com <<

>> Click to check current price on Amazon.com <<

Snuggle-Pedic Bamboo Pillow

Relief Mart’s Snuggle-Pedic bamboo pillow features a shredded memory foam filler which holds its shape even after multiple washings and extended use. The covering uses a Kool-Flow® micro-vented bamboo blend cover that prevents the pillow from heating up during use. If you’re one of those people who like to constantly flip their pillow over to get the cool side, this pillow will all but eliminate that necessity.

The combination of just the right amount of firmness/height and vented cover have proven popular with people suffering a wide variety of upper and lower back ailments and injuries. It also doesn’t hurt that the Snuggle-Pedic is made in the USA, hypoallergenic, bio-friendly, and resistant to dust mites. The pillow is available in three sizes.

Memory foam is generally considered the best material for side sleeping pillows in Western culture (buckwheat, the main competitor, is more common in the Far East and has only recently gained popularity in the US), but has some disadvantages due partly to its weight. By using a shredded blend of memory foam and CertiPUR-US® certified foam, this pillow keeps all of the advantages of solid memory foam while being both lighter and fluffier.

This makes it an excellent choice for supporting your head, neck, and shoulders. The shredded foam’s moldability also appeals to back sleepers, so this is an excellent choice if you alternate sleeping habits. Stomach sleepers on the other hand, should look elsewhere for a flatter pillow.

Perhaps the biggest initial complaint made by consumers is the hefty price tag. After all, most of us are accustomed simply buying a generic $15 pillow at Target or Walmart. If you really consider how many hours you use a pillow over its lifetime, you’ll realize it’s actually a great deal. Also, customers frequently comment on how Relief Mart’s customer service is top notch.

The company knows that everyone’s needs are unique and makes every effort to ensure customers are happy with their new pillow by providing a no-hassle 90-day money back guarantee, 20 year warranty, and even customize (add or remove filler) the pillow twice at no cost (they mail you a prepaid label for return shipping). As a result, it is generally agreed that this rare level of quality control and lack of fine print more than make up for the initial cost.

As with any pillow that using synthetic materials, you will probably notice a slight chemical smell when you first use the pillow. Keep in mind that this is only temporary and goes away on its own. The best way to get rid of the smell faster is tossing it in the dryer for 20 minutes on low heat along with a scented dryer sheet or few drops of your favorite essential oil. Additionally, leave it outside for a few hours if weather permits.

>> Click to check current price <<

RUNNERS UP:

ComfySleep Buckwheat Pillow

If you’ve never tried a buckwheat pillow and memory foam is not your thing, do yourself a favor and give this one a try. Sleeping on a buckwheat hulls is unlike any other material. The pillow will feel very firm yet surprisingly comfortable. The buckwheat husks do a fantastic job of conforming to your head, neck, and shoulders to give excellent support.

Also, no other pillow type will stay cooler throughout the night. If you prefer soft pillows, the ComfySleep might be a bit too firm to get used to. Either the Snuggle-Pedic (above) or MALOUF (below) would most likely be better options for you.

Based upon traditional Japanese design, the Comfy Sleep pillow is shipped with an extra pound of buckwheat hulls to allow home customization. It is a little hefty in both price and weight, but these are made up for in durability and versatility. For example, consumers often use the pillow as a prop for sitting, and the weight helps it keep position during sleep.

The only downside to this weight is that it does not work well as a leg pillow but that’s not the reason for purchasing it. Buckwheat filling is also hypoallergenic and malleable, allowing you to mold it before going to sleep without worrying about the shape changing in the middle of the night.

>> Click to check current price <<

MALOUF “Z” Talalay Latex Pillow

MALOUF’s Z series Zoned Talalay Latex pillow is also one of the best side sleeping latex pillows on the market. Specially designed to keep its shape after years of use, the pillow is resistant to dust mites; made using sustainable, eco-friendly materials; and naturally mildew proof.

In addition, this pillow offers customization that others don’t offer including combinations of high/low loft and firm/plush firmness so you can truly make it the perfect pillow. While the price of the pillow is high compared to others, you are getting ultra premium quality.

When purchasing for side sleeping use, be sure to choose the firm model and not the plush, which is better suited for other positions. In addition, while the pillow is considered hypoallergenic, it may be best to test the pillow first if you suffer from a latex allergy.

>> Click to check current price <<

The post The 4 Absolute Best Pillows for Side Sleepers appeared first on BackPained.com.

In order for a pillow to work well for a stomach sleeper, it must have a low profile and be soft enough to conform to the shape of the user’s head. Too much height and the spine becomes misaligned. Likewise, too much softness or thinness may make the pillow flatten out until it becomes no better than sleeping without a pillow entirely.

See also:

• Best pillows for side sleepers
• Best pillows for back sleepers

Doctors often recommend that stomach sleepers sleep face-down with a pillow supporting their forehead to keep you airways open, but this isn’t easy to accomplish outside of sleeping on a massage table. The following pillows are designed to provide good spinal alignment without requiring special positions or major changes in sleeping habits. Best of all, they also work well as good pillows for back sleepers.

TOP PICK:

DC Labs Ultra Slim Sleeper Memory Foam Pillow

Forget everything you know about pillows when looking at this one, as DC Labs has created a unique product that defies normal logic. The Ultra Slim Sleeper Memory Pillow has a large name and a small profile.

Measuring at only two and one half inches thick, and flat on one side, the pillow was designed specifically with stomach and back sleepers in mind. The memory foam is hypoallergenic, bed bug resistant, anti-microbial, anti-dust mite, and anti-bacterial for a safer sleep as well as a comfortable one.

As with all memory foam pillows, this sleeper conforms to the shape of your head,, allowing you to literally sink into sleep. It can be especially useful for people who sleep with their arm under the pillow, as it doesn’t affect circulation or create too much rise. The extra thinness is not for everyone, but many users have found this pillow provides better support for their neck and head than other slim pillows. As an added level of comfort for those more concerned by the price, DC Labs offers a hassle-free money-back policy.

There are two major concerns commonly brought up by consumers. The first is firmness. Simply put, memory foam is soft, and this makes an already thin pillow too thin for some. Many consumers have also complained about a harsh chemical smell, although others have stated their pillow had no smell when it arrived. Like other pillows using synthetic materials, simply allow the pillow to air out for a couple days before use to avoid any unwanted odors.

Finally, it should be noted that memory foam is known to warm up from body heat during the night, so this may not be the best material if you prefer a pillow that remains cool all night. That said, because of its low profile, it won’t get as warm as a typical memory foam pillow with higher loft.

>> Click to check current price <<

RUNNERS UP:

Bluewave Bedding Ultra Thin Memory Pillow

Bluewave Bedding has taken a fresh approach to thin pillows. Beginning with a gel-infused CertiPUR-US certified 50D memory foam for a cooler night’s sleep than normal memory foam, they have shaped it to be rounded on one side and flat on the other.

This core is then wrapped in a removable, soft bamboo cover to help your head stay dry during the night. Measuring only two and one half inches thick, the pillow has a low profile that’s perfect for stomach sleepers.

The only complaints consumers have had about this pillow is regarding personal preferences. It has proven too soft for some, resulting in their heads sinking further than they wanted. A few have also complained that it still retains some degree of heat, although the amount was less than that of other memory foam pillows.

Overall, however, stomach sleepers have loved the low profile and have found it useful in other positions, although a few have admitted that having one flat side takes some getting used to.

>> Click to check current price <<

Xtreme Comforts Slim Hypoallergenic Shredded Memory Foam Pillow

No pillow is perfect for everyone, and it can be very difficult to design a pillow that works well for people who sleep in all positions. Xtreme Comforts has created a pillow with proprietary CertiPUR-US certified shredded memory foam, which has the same benefits of normal memory foam without the same problem of overheating during the night. To compliment the memory foam, a Kool-Flow micro-vented bamboo cover for optimum breathability.

This pillow is very similar to one of our top picks for side sleeper pillows. It has the same basic construction but simply less loft. There’s a reason why it’s so popular.

While most users of this pillow have found it to be the perfect thickness and softness, some have complained that the pillow feels under-stuffed or doesn’t hold its shape very well. The pillow is designed to hold your head shape, allowing you to sink into it for more comfort, but also makes it less attractive for those who prefer a firmer pillow.

A few consumers have also complained that the pillow still becomes warm or even hot at night despite being designed for coolness, although this issue has not occurred for everyone.

>> Click to check current price <<

The post 3 Best Pillows for Stomach Sleepers appeared first on BackPained.com.

Finding a good pillow for sleeping on your back can be difficult. You will need a fair amount of neck support, but not as much elevation as a side sleeper pillow would provide. Too much height will cause a stiff or sore neck. In addition, back sleepers often shift to their side at some point in the night, so a good pillow must be able to accommodate both positions without requiring major readjustments.

See also:

• Best pillows for side sleepers
• Best pillows for stomach sleepers

Note: For those who are planning on back surgery or recovering from it, sleeping on your back is by far the most comfortable position in most cases during recovery. For those people only, I would actually recommend the runner-up Snuggle-Pedic pillow over any buckwheat material pillow. For almost everyone else, the ComfySleep buckwheat is fantastic.

TOP PICK:

Buckwheat Pillow by ComfySleep

Buckwheat hulls have been used in pillows by the Japanese for generations. ComfySleep has taken this traditional pillow design a step further. Available in four sizes, the pillows come with an extra pound of hulls which may be added to create the perfect firmness for your individual needs.

These hulls have been cleaned without using any chemicals, leaving them with no unpleasant odors. While these pillows are hypoallergenic, it should be noted that people with severe grass-related allergies may suffer symptoms while using buckwheat pillows, as the hulls are from a type of grass.

These buckwheat pillows may weigh between four and nine pounds, and while that might sound at first like a problem, owners of the pillow have found them to be less likely to slip when used for sleep or as a sitting prop. This also makes the pillow ideal for back sleeping and even excellent for side sleepers.

The extra weight does mean they are not good for use as leg leg support pillows when sleeping on your side. In addition, the combination of hulls and cotton tweed case allow this pillow to breathe, keeping it cool and dry throughout the night.

One notable downside to buckwheat pillows is getting used to the noise. Unlike foam or down pillows, buckwheat hulls aren’t silent and may be mildly annoying your first few nights. However, long-term users claim they became used to the sound quickly, and the extra support made it worth the adjustment period.

The hulls also make this pillow more malleable than many other types available, while simultaneously being able to hold it shape throughout the night. I absolutely love using buckwheat pillows in the summer since they stay cool throughout the night.

>> Click to check current price <<

RUNNERS UP:

Bamboo Pillow by Snuggle-Pedic

Memory foam is a popular solution to getting a good night’s rest, and pillows are no exception. The Snuggle-Pedic bamboo pillow combines the resilience of shredded, low VOC Biogreen memory foam with CertiPUR-US certified foam, making it both lighter and fluffier than solid foam.

The mixture is encased in a Kool-Flow micro-vented bamboo blend cover to keep it cooler than typical memory foam. As an added bonus, this pillow is hypoallergenic and resistant to dust mites. Unlike other types of pillow, this shredded foam pillow is ideal for consumers who alternate their sleeping positions. This is not a good pillow for stomach sleepers though. It simply has too much loft if you sleep on your front.

The biggest recurring complaint is the hefty price tag for this pillow. On first glance, it appears quite expensive for a memory foam-based pillow. However the company offers a no-hassle 90-day money back guarantee and 20-year warranty. They also send you a prepaid shipping label, allowing you to send the pillow back for customization up to two times.

One odd thing I experienced was that the first time I purchased this pillow, there was a built-in zipper that allowed you to remove some filling if the pillow was too high. This was a great feature. After ordering another pillow for my wife a few months later, there was no zipper. But as mentioned, it did include a prepaid label to ship it back and have the loft customized.

>> Click to check current price <<

Ergonomic Bed Pillow by SNUZ

Starting with premium 300 thread count hypoallergenic cotton, SNUZ has created a two-chambered, hourglass-shaped pillow with microfiber filling designed to benefit sleepers in all positions. The polyester microfiber filling remains soft without losing support during the night, and the pillow fits into either a standard or queen-sized pillowcase. This product is also one of the best pillows for those with neck pain that we’ve come across.

People who change positions during the night will find this pillow’s shape continues to provide support, while the two chambers help prevent the filling from shifting as you move. As the pillow has a seam down the middle, these chambers contain an equal amount of filling instead of one larger chamber, which is a common complaint with many similar pillows.

The most common complaint about this pillow has been its softness. While it provides support and a degree of firmness which appeals to many, some consumers simply prefer a firmer pillow. In some cases, users have also complained that this pillow feels flatter after regular use. However, the pillow provides improved comfort for people with back or neck injuries, and is also effective for back support when in a seated position, making it a versatile choice when searching for the perfect pillow.

>> Click to check current price <<

The post Top 3 Best Pillows for Back Sleepers appeared first on BackPained.com.