Trip to Tamworth
Over the weekend (8-10th April), I went on a 5 hr bus trip from Erina to Tamworth. I was lucky enough to be invited along to the Central Coast Grammar School to attend the National Primary Games. The team that I observed was the under 12’s soccer team.
They won 4 games! Tied 1, lost 3 games and had 1 injury.
As everyone knows, sitting for a prolonged duration can precipitate or aggravate an existing lower back pain.
In addition, sleeping on a bad mattress can add to that back pain!
Mattress comfort is not the same for everybody. Just as beauty is in the eye of the beholder. Each individual has a personal preference for “comfort”. However, there are a few features of bed choices you should be aware of.
One crucial preference that should be considered is the firmness of the mattress.
A very soft mattress lacks support and reinforces poor sleeping posture.
Unfortunately, that is exactly what I had. Yes, I was in pain when I woke up and even throughout my day.
Medium and firm mattress
A study performed by Kovacs, et al. (2003) investigated the effect of mattress firmness with chronic non-specific low-back pain. The two types of firmness assessed were “medium-firm” or “firm” mattresses. Three hundred and thirteen participants were randomly assigned to either medium-firm or firm mattresses. The assessments were taken at day one and at day 90. The results reported:
Patients with medium-firm mattresses had better outcomes for pain in bed, pain on rising, and disability than did patients with firm mattresses. Throughout the study period, patients with medium-firm mattresses also had less daytime low-back pain, pain while lying in bed, and pain on rising than did patients with firm mattresses.
Layered with foam and latex
Another study presented that sleep surfaces are related to sleep discomfort. Medium-firm mattresses layered with foam and latex based help reduce pain and discomfort in those with back pain. Additionally, increase sleep quality.2
The mattress needs to support your body in a neutral sleeping posture. When choosing mattress firmness, stay away from “soft” mattresses. Test out the mattress by lying on them. A medium-firm mattress is the magic bed for sufferers of lower back pain or individuals with no back pain. Have a look at mattresses designed by a chiropractor and bed specialist, Dr. Veli Solyali >
1.Kovacs, F. M., Abraira, V., Peña, A., Martín-Rodríguez, J. G., Sánchez-Vera, M., Ferrer, E., … & Zamora, J. (2003). Effect of firmness of mattress on chronic non-specific low-back pain: randomised, double-blind, controlled, multicentre trial. The Lancet, 362(9396), 1599-1604.
2.Jacobson, B.H., Boolani, A., Dunklee, G., Shepardson, A., Acharya, H. (2010). Effect of prescribed sleep surfaces on back pain and sleep quality in patients diagnosed with low back and shoulder pain. Applied Ergonomics, 42(1), 91–97.