Back pain is a very common ailment, which can have many risk factors and causes. Back pain treatment can be entirely medical, while prevention is primarily about lifestyle.
Among the various measures, there is certainly also the choice of the mattress. In fact, we spend 1/3 of our time in bed, often in positions that have very little to do with comfort.
Below we will deepen both the essential notions concerning back pain, and the criteria with which to choose the mattress to combat this disorder.
and stenosis, rest, localized injections or surgical interventions can be recommended, which at a distance of one year offer almost comparable results on the moderation of pain. In the US, acute low back pain is the fifth most frequent cause of doctor visits and causes 40% of absences from work. It is the number one cause of disability worldwide.
Types of back pain
There are different types of back pain and different ways to classify them. The first criterion is that of the area; based on the affected area, back pain can be macroscopically divided into:
- Mid-posterior (chest) pain
- Lower back pain (lumbar, also called low back pain)
- Coccygodynia (to the coccyx or sacral).
Neck (cervical) pain, considered an "independent entity with respect to the various back pains, may in any case have a similar or even almost identical" etiology. Low back pain is the most common form of back pain in the world, as the lumbar area (approximately between L1 and L5) supports all the weight of the upper body.
Another chrism useful for differentiation is that of the duration of the symptom. Back pain can in fact manifest itself in:
- Acute
- Sub-acute
- Chronic
depending on how long the pain occurs.
A third parameter to categorize back pain concerns the type of pain, which can be:
- Deaf
- "Shooting" or piercing
- Similar to a burning.
The discomfort can radiate to the arms and hands, as well as to the legs and feet, and can include feelings of numbness and weakness in the limbs.
Risk factors for back pain
Heavy work, obesity, a sedentary lifestyle, and a lack of motor exercise can increase the risk of back pain.
Smokers are more likely to get back pain than other people. Poor posture in daily life, poor sleeping position and weight gain in pregnancy are also very important risk factors. Generally, general fatigue can worsen the intensity and duration of pain.
Some studies suggest that psychosocial factors such as work stress and dysfunctional family relationships are more closely related to back pain than structural abnormalities revealed on x-rays and other medical radiographs.
Causes of back pain
Most back pain found during primary care is nonspecific and has no clearly identifiable cause. The factors that most commonly cause back pain include:
- Degenerative or traumatic changes in the discs and facet joints, which can then cause secondary pain in the muscles and nerves, bones, joints and extremities.
- Diseases and inflammations of the gallbladder, pancreas, aorta and kidneys, which generally cause some sort of posterior irradiation
- Tumors of the vertebrae, neural tissues and adjacent structures.
Back pain prevention
There is moderate quality evidence to suggest that the combination of postural education and motor exercise can reduce the risk of developing an episode of low back pain. Poor quality evidence, on the other hand, suggests motor exercise alone as a possible deterrent to the risk of back pain.
In reference to "postural education, it is undeniable that even the position during sleep can affect the manifestation of back pain. Sometimes, this is the result of one or more lifestyle errors, as" is explained in detail in the following chapter.
For further information: How to Sleep WellOther times, however, it is not possible to intervene effectively on one's own behavior when sleeping, and the choice of the right mattress plays a fundamental role, which can determine an absolutely significant improvement in symptoms. In fact, one's anthropometric characteristics, subjective needs and the position adopted during sleep should specifically guide the choice of mattress - on which, we recall, at least 1/3 of the whole day is spent.
etc.), to the possible presence of paramorphisms and dysmorphisms of the rachis, to articular discomfort of the cervical or shoulders, and to the specific way of sleeping (especially the position / s). This brief introduction is already sufficient to understand how much the choice of the mattress can be something extremely personal.
Beyond hardness, which would then be better defined as stiffness, mattresses can be classified according to design and materials. Today the market offers many different solutions, some of which are "hybrid" - made up of several different layers - and many can be confused. It is therefore advisable to take into account the technical data sheet of the product, without however giving too much credit to the possible "miraculous effects" of the product.
Let's start by spending a few words on the most important, or perhaps only the best known, feature of any mattress, hardness - or rather stiffness.
Mattress: hard or soft?
In the past it was believed that the remedy for morning back pain was the use of a particularly hard mattress, called an orthopedic mattress.
However, as early as 2003, clinical research conducted in Spain and published in the prestigious medical journal "The Lancet" (* 1) strongly challenged this obsolete and potentially harmful theory, showing that the mattress most likely suitable for treating sore pain back is likely to be of medium hardness, even better if designed to fit the shape of the body. The research, conducted by Francisco Kovacs of the "Kovacs Foundation" of Palma de Mallorca, involved 313 people with chronic and non-specific back pain - not attributable to known causes or other pathologies - who slept on various types of mattress without knowing which . People who rested on the medium stiffness one reported twice as often that they felt better, and even decreased their intake of painkillers, compared to those who had slept on the classic hard orthopedic mattress.
These results were further confirmed by the most recent study conducted at "Oklahoma State University" (* 2), published in 2006 in the "Journal of Chiropractic Medicine", also demonstrating how to sleep on a new mattress compared to one that is at least 5 years old. can improve sleep quality by 62% and reduce back pain by 55.3%.
The same chiropractors, for some time now, have advised against the use of a mattress that is too rigid. It would be advisable to choose a slightly softer type, therefore intermediate, because it easily adapts to the natural curvatures of the spine and allows uniform weight distribution. in the various areas of the body.
Mattress: elastic or adaptable?
Not everyone knows this facet of mattresses, but it is extremely important. Regardless of the stiffness, in fact, a mattress can offer an elastic return thrust (the classic effect of springs) or adapt to the load (typical behavior of some synthetic foams).
With the same stiffness (which, however, as we have seen, is a very important criterion), a mattress that tends to return more energy tends to be less suitable for those suffering from back pain. This, assuming that the problem is that the person spends all night, or almost, in the same position. A high degree of elasticity does not allow it to fully adapt to the body. On the other hand, an adaptable mattress assumes the same profile of the body and does not "push" on the curves of the back. On the other hand, the taking of the shape requires a small period of time and a person who moves a lot cannot enjoy this benefit; only in this case, sometimes a more elastic mattress is more advisable.
Types of mattress
Below we will list the main types of mattresses available on the market today.
Inflatable mattresses
Air mattresses are real inflatable beds with excellent portability. They are easy to deflate, fold and store, as the filling material is the air itself. On the other hand, their physical properties are related to the synthetic coating polymer of the chamber and to the pressure of the air that inflates it. It shows the big disadvantage of returning the pressure exerted by the heaviest points of the body to the less charged areas - especially when it is not swollen; when two people sleep, the lighter will sleep on a harder surface and vice versa. It is not recommended for back pain.
Water mattress
The latest generation water mattresses are more comfortable and stable. They are not particularly suitable for those suffering from back pain, since the water, being incompressible, tends to return all the pressure exerted by the body.
Internal spring mattresses
The mattresses with internal springs (innerspring) are an invention of the XIX century. They contain within them coils, real contiguous metal coils, globally covered with a traditionally layer of fibers or foam. This mattress is ideal for those looking for firmness, solidity and support, and for those who move a lot during the night. On the contrary, it does not lend itself to those suffering from back pain due to a poor adaptability of the surface in the most complicated positions.
Packed spring mattresses
Packed spring mattresses are, to date, the most popular type of spring mattress, as they offer extra comfort and do not transfer the same elasticity as the traditional spring mattress. It can be a good compromise for those suffering from back pain.
Pillow-top mattress
The pillow top mattress is usually an internal or packaged spring mattress, typically very firm, with a comfortable padded surface layer and placed on top.
Futon mattresses
Futons are traditional Japanese quilted mattresses that rest directly on the floor. Today they are still very popular, but that doesn't mean they are comfortable; Few of those with back pain feel comfortable sleeping on a futon. However, Western culture has transformed traditional Japanese mattresses into a real folding mattress, resting on a folding structure in metal or wood. They are similar to a sofa bed but without the cushions.
Memory foam mattresses
Memory foam, otherwise known as viscoelastic, has been around for almost 40 years now. This type of mattress is known to be comfortable and close to the body. It is probably the mattress that best suits the needs of those suffering from back pain. To correct its stiffness, manufacturers often combine it with layers of other materials or with different cell structures. They allow a total support of the body profile without restoring excessively elasticity in one or more points. It is not said that they are suitable for those who move a lot during sleep. They can also be combined with memory cushions.
Latex mattresses
Latex (latex) mattresses are among the most widespread and popular, thanks to high comfort and extreme longevity. However, latex adapts to the body more slowly than memory foam and causes more rebound. Many people with pain in the neck. back are fine.
Combined cooling gel-memory foam mattresses
The mattresses in gel combined with memory foam have all the characteristics of memory foam, but in addition they pursue the goal of improving its freshness, as they should allow greater air circulation inside them.
Grid mattresses
The new generation of mattresses is a grid. The materials do not change, but rather the structure of the internal synthetic material. As the name suggests, this is a kind of two-, three-, or four-inch chamber lattice. It should make it extra adaptable and be a good solution for back pain sufferers.
For further information: Back pain, true or false For further information: Preventing and treating back pain For further information: The witch's stroke For further information: Importance of the abdominals in the prevention of low back pain
