Due to a sedentary lifestyle, extra pounds, unnatural body positions that put pressure on the spine during hours spent sitting in the office, or prolonged standing, but also unsuitable mattresses that put pressure on the hip area and shoulders and which do not offer the optimal combination of firmness and comfort, more and more young people complain of back or neck pain.

A good mattress must support the spine in its physiological position and not allow lordosis, i.e. bending of the spine, but it must also allow changing the sleeping position without pain when returning. If the mattress is too soft, the body is sunk and the spine sits in vicious positions and abnormal pressure is placed on the hips and shoulders which will generate discomfort. If the mattress is much too hard, the body weight presses on the spine which is already stressed by the hardness of the mattress, and blood circulation is hampered, back and leg pains occur. So don’t compromise when buying a mattress, a quality mattress that suits your needs is a long-term investment in health and comfort.

The quality of the mattress depends on:

  • Quilting materials – it is recommended to have several layers and to be made of natural fabric to preserve thermal comfort and not promote excessive sweating.
  • Height – ideally the mattress should have a minimum of 18 cm in the case of those with memory foam and around 25 in the case of those with springs to allow for a proper structure of quilting and content.
  • Elasticity – varies by content and is extremely important in distributing body pressure.
  • Hardness – a mattress that is too soft generates the hammock effect with pressure on the hips and spine deformation, and one that is too stiff slows blood circulation, puts pressure on the lumbar spine and causes pain and numbness.

Depending on elasticity and content you will find:

  1. Mattresses with springs – recommended being those with springs packed separately which are more rigid but have the advantage of allowing air circulation and total independence from the sleeping partner,
  2. Latex mattresses – natural latex is recommended, which allows air circulation and a better distribution of body weight.
  3. Classic foam mattresses – they are hypoallergenic and have antimicrobial properties, allow natural movement during sleep and have a good quality-price ratio.
  4. The most suitable category of mattresses are those with a layer of memory foam, this having an important role in distributing the pressure on the entire body, so the pressure on the spine will be substantially lower and the peripheral blood circulation will not suffer. They can be firmer, when the memory layer is 3 cm, or softer, from 5 cm thick.

When choosing your mattress, if you have an already established diagnosis it is good to take into account the recommendation of your doctor or physiotherapist, and if you are healthy it is recommended to take into account:

  • Body weight – overweight people are recommended a softer mattress, whether they sleep on their stomach or back a hard mattress will exert permanent pressure on all support points, thus blocking peripheral circulation.
  • The position during sleep – regardless of the position in which you are used to sleeping, it is good to choose a firm but foldable mattress according to the body, so that the pressure is equal and not stronger on certain more prominent areas. The famous orthopedic mattresses are much too rigid and do not conform to the body, which can be the cause of back pain the next day.
  • Age – firmer mattresses are recommended for children, teenagers and the elderly, and adults are better suited to those with a larger layer of memory foam, but not excessively thick because they become too soft and the body will sink, which will it makes it difficult to move during sleep leading implicitly to back pain. It is recommended that the memory foam layer not exceed 7 cm.

To take good care of your mattress:

  • rotate it left-right monthly, to avoid settling of materials on a certain area;
  • rotate the mattress once every 6 months to air it out and help it return to its original shape;
  • periodically vacuum the mattress, 3-4 times a year to clean it and not allow dust to soak into it;
  • avoid wetting the mattress – use a mattress protector cover sweat has an acid pH and over time can damage the cover;
  • do not bend the mattress so as not to damage the support system

Rest time is essential for our health and mental balance. The mattress is important for a good, healthy sleep, but it can never be considered a cure for back pain even though many of the advertisements promise a miracle cure. For a deeper and more restful sleep, do some relaxation exercises in the evening and choose a comfortable but correct position for the night.

Strete Hannemaria / Physiotherapist