Here are the best exercises for decompressing your spine at home. These spinal decompression exercises can help relieve tension, stiffness and pain from the lower back.
How To Sleep To Decompress Spine. In order to decompress spinal discs, it’s important to do this exercise regularly. The following is guaranteed to help keep your spine safe from damage and improve your overall health.
This is just a quick demo of some basic exercises and stretches you can do to help decompress your spine. As mentioned previously, you can use these before bed or while you are sitting at work etc. to help keep your body healthy and active.
Decompress spine exercises
With this simple trick, you can decompress your lower back at home and relieve sciatica pain. Just 30 minutes of hanging every single day will take away your back pain, so if you’re tired of laying around in bed all day with a bad back, this is your ultimate solution. It’s not a matter of willpower or discipline – it’s just a series of simple movements that trigger your body’s natural healing powers.
How to sleep on a side-sleeper pillow to decompress the spine. It’s a great way to get a more comfortable night’s sleep that de-stresses your spine, raises the head and neck for better breathing, and reduces snoring problems. This article includes tips for finding the best pillow and how to use it to create spinal decompression at home – without spending time in bed exercising with devices or painful stretching exercises. You can also learn how to find a good chiropractor or massage therapist near you who knows how to decompress the spine during massage therapy or adjustment treatments
How to sleep to decompress spine
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Drive Medical Therapeutic 5 Zone Support Mattress
This mattress distributes a person’s weight evenly across five zones. It is waterproof and flame retardant.
The convoluted top layer reduces pressure on bony parts of the body that may be more at risk of compression against the mattress.
The foam material is appropriate for stomach and back sleepers but not for side sleepers.
The Drive Medical Therapeutic 5 Zone Support Mattress is available for purchase here.
Invacare Solace Prevention Therapeutic Foam Mattress
This mattress helps provide relief for people who are at medium or high risk of developing pressure ulcers.
This foam mattress has several higher density areas to relieve pressure on body parts at risk of developing sores.
The manufacturers claim that this mattress is durable and easy to clean.
The Invacare Solace Prevention Therapeutic Foam Mattress is available for purchase here.
Marathon Advanced Care General Patient and ICU/CCU Hospital Bed Memory Foam Mattress
This mattress is multilayered. It has different zones with a higher or lower density to promote comfort and postural support.
The removable cover is latex-free, antibacterial, antifungal, and free of allergens.
The mattress contains CertiPUR-US certified foam and comes with a 12-month standard warranty.
The Marathon Advanced Care General Patient and ICU/CCU Hospital Bed Memory Foam Mattress is available for purchase here.
Medacure Pressure Redistribution Foam Hospital Bed Mattress
This mattress provides comfort by redistributing a person’s weight evenly across the surface.
The mattress is available in five sizes and includes a waterproof mattress cover.
The company claim that this mattress is appropriate for at-home use, care for older adults, and for people with overweight or obesity.
The Medacure Pressure Redistribution Foam Hospital Bed Mattress is available for purchase here.
Invacare Softform Premier Fluid-Resistant Homecare Bed Mattress
This fluid-resistant mattress features a unique contoured foam insert. The foam layer provides individual comfort and optimizes pressure reduction.
The foam layer contains individual cells that interrupt the tension, allowing the person to feel immersed in the foam.
This product has enhanced edge support to make it easier for people to get onto and off the mattress. Additionally, the mattress comes with a removable and washable cover.
The Invacare Softform Premier Fluid-Resistant Homecare Bed Mattress is available for purchase here.
Drive Medical Gravity 7 Long Term Care Pressure Redistribution Mattress
This mattress can support up to 300 pounds (lb) of weight and has a dedicated heel section.
The top foam layer consists of areas with different pressure redistribution to help prevent pressure ulcers.
The bottom layer has full-length horizontal cuts that extend the durability of the mattress.
The Drive Medical Gravity 7 Long Term Care Pressure Redistribution Mattress is available for purchase here.
Hospital bed mattress toppers
For those who may not require a new medical mattress, an alternative may be adding a pad to the existing mattress.
Here are some of the top hospital bed mattress toppers.
Vive Health Alternative Pressure Pad
This product fits on top of hospital beds. People who have pressure sores or are at risk of developing those because of increased time spent in bed may benefit from this topper pad.
The manufacturers have equipped the pad with 130 individually sealed air bubbles to provide durable support that can withstand up to 300 lb of weight.
The variable pressure pump that controls the pressure within the air bubbles cycles through different levels of pressure to:
distribute the person’s weight evenly
increase blood circulation
reduce pressure on the body
prevent skin breakage
relieve pain from pressure sores
The Vive Health Alternative Pressure Pad is available for purchase here.
Drive Medical Premium Guard Gel Mattress Overlay
This mattress overlay can sustain up to 500 lb of weight and contains 15 gel bladders covering the entire area of the body that is in contact with the mattress.
The gel mattress overlay can also prevent and treat pressure ulcers.
The base is waterproof and stain-resistant.
The Drive Medical Premium Guard Gel Mattress Overlay is available for purchase here.https://7df2dbca692a4ea600326c1c44546d91.safeframe.googlesyndication.com/safeframe/1-0-38/html/container.html
Summary
Doctors recommend hospital bed mattresses for people who must remain in bed for extended periods of time and those at risk of developing bedsores. Traditional mattresses may not provide enough support for people with reduced mobility.
Hospital bed mattresses include foam, gel, innerspring, and air mattresses that help redistribute a person’s weight across the surface to prevent and treat pressure ulcers.
Alternatively, people can place a specialized topper on their current mattress for pressure ulcer prevention and treatment.
Last medically reviewed on November 17, 2020
Medical Devices / Diagnostics
Medical Practice Management
Palliative Care / Hospice Care
Sleep / Sleep Disorders / Insomnia
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FEEDBACK:
Medically reviewed by Gregory Minnis, DPT, Physical Therapy — Written by Jessica Caporuscio, Pharm.D. on November 17, 2020
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5 of the best adjustable mattresses for back pain 2022
Benefits
How to choose
Pros and cons
How we chose
Product list
FAQs
Summary
We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process.
An adjustable mattress allows a person to change the firmness or the angle of their bed, which may help support spinal alignment and reduce pain. Some models have additional features, such as massage settings.
Quick links
Best for firmness options: Saatva Solaire Smart Adjustable Bed
Best app-compatible: Sleep Number c2 Smart Bed
Best memory foam: ReST Smart Bed
Best for affordability: Lucid L300
Best layered: Zoma Adjustable Bed Frame
In this guide, we look at the benefits of an adjustable mattress for back pain and list some of the best products available.
Benefits of adjustable mattresses
People with adjustable mattresses can change the firmness of their bed mechanically or by inflating or deflating the air chambers inside. With some models, people can change the settings separately for each side of the bed.
Adjusting the firmness of a mattress may help reduce back pain. A 2021 study of adults aged 18–35 found that lower back pain tended to occur in those using a firm or foam mattress. And a 2021 review determined that people sleeping on medium-firm mattresses had improved sleep quality and less back pain.
The study in younger adults also found that back pain was common in those who did not change their mattress every 3 years.
If a person has an adjustable mattress that is compatible with an adjustable bed frame, they can also change the angle of the bed, so that the head rises, for example. This may help ease back pain and conditions such as a chronic coughTrusted Source, snoring, or acid reflux.
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What to consider
A person may want to keep these factors in mind when shopping for an adjustable mattress:
Trial period: Many mattress companies offer trial periods, and some are quite long. This can give a person time to evaluate any effects on back pain.
Additional features: Many mattresses have features such as cooling technology, pressure relief, and reinforced edges.
App control: Some mattresses are compatible with an app that provides sleep data and allows a person to control the bed’s settings with their smart device.
Price: The price of adjustable mattresses varies, and those with more features tend to be more expensive.
Pros and cons
Below, we look at some possible benefits and downsides of switching to an adjustable mattress.
Pros
Personalizing the firmness level may relieve pressure on the joints.
The mattress may allow each person sleeping on the mattress to adjust their side independently.
The mattress may help shift weight to different areas of the body, which may help ease soreness after surgery.
Cons
Adjustable mattresses are typically more expensive than regular ones.
Getting used to the control mechanisms may take patience.
The mattresses are also usually heavier that traditional ones and may be harder to move.
How we chose
Medical News Today’s methodology
MNT chooses mattresses and other bedding that meet the following criteria:
Certifications: The products have CertiPUR-US or other certifications indicating that they are low in pollutants and free from heavy metals and volatile organic compounds.
Size: The products are available in various sizes.
Materials and fill: The products are made from a range of materials, such as memory foam, latex, and wool, to suit different sleep styles and considerations.
Budget: The products are available for a range of budgets.
Sleep trials: When possible, MNT opts for companies that offer a trial period.
Shipping: MNT gives shipping information, such as how much it costs and how long delivery takes.
Warranties and return policies: The products have warranties and clear return policies.
Best adjustable mattresses for people with back pain
Many different adjustable mattresses are available, and we look at six of the best options below.
Please note that the author of this article has not tried these products. All information is research-based and was correct at the time of publishing.
Saatva Solaire Smart Adjustable Bed
Best for firmness options
The Solaire by Saatva has 50 air pressure settings to help a person find the precise level of firmness that is right for them.
It also has an organic cotton pillow top, with latex and gel-infused memory foam underneath. If a person buys an adjustable base, they can also adjust the position of this mattress.
Saatva offers delivery and set-up, so a person with back pain could avoid setting up the bed themselves. The mattress comes with a 25-year warranty and a 180-night trial period.
A 2020 Consumer Reports review found that Sleep Number’s i8 mattress and the Solaire were close competitors, in terms of comfort, but the Solaire’s lower price and more generous trial period made it more appealing.
