Laying on a hard mattress can allow the body to lay in the proper alignment. This, in turn, can decrease many types of pains in the body and can ultimately help with posture! Reduces pressure on your circulatory system, allowing for more oxygen intake while sleeping.
Soft mattresses decrease 'excessive compressive forces' on joints, while firm mattresses help maintain appropriate sleeping posture, especially for side sleepers to avoid the pelvis from sagging.
If you carry weight, sleep on your back, or sleep on your stomach, a firm mattress may help alleviate lower back pain by distributing your body weight more evenly across the mattress. This way, your back isn't curving as much while you sleep.
When sleeping on a firmer surface, the bones absorb most of the pressure, meaning there is less stress on muscles, veins and arteries. Muscles are less strained, and circulation is improved. A firm mattress also keeps your lower back from collapsing, which could allow for more oxygen intake while sleeping.
If your mattress is too firm, you might experience a few different symptoms. An overly-firm mattress can put excess strain on your pressure points (shoulders, hips, and torso) or cause spinal misalignment. You might also find that your body stays tense as you sleep, resulting in muscle, neck, or back pain.
Generally speaking, heavier people prefer firmer mattresses. Soft foams may sink in too much for comfort and adequate support. Conversely, lighter sleepers may sink in less and find firm beds to be uncomfortably hard, so they generally prefer soft to medium firm options.
When turning in bed, don't twist or bend at the waist. Instead move your entire body as one unit. Keep your belly pulled in and tightened, and bend your knees toward the chest when you roll. Keep your ears, shoulders, and hips aligned when turning as well as when sleeping.
Sleeping on your back may be one of the best positions for improving your sleeping posture. It promotes better alignment and reduces the pressure on your arms and legs. People with neck or back pain, especially in the lower back, find it to be the most comfortable.
What is the Best Sleeping Position for Posture? The best position to sleep in is on your back. While you're falling asleep, try lying on your back with a pillow or cushion beneath your knees. This positions your body to provide support to your spine, even if your bed isn't shaped to the curve of your back.
According to sleep experts, a mattress with less cushioning is more likely to support a neutral-spine position during sleep. When you sleep on a firm mattress with minimal cushioning, your bones bear most of the pressure. This frees up your muscles and allows the arteries and veins to relax.
A too-hard mattress forces your spine into an unnatural position and creates pressure points. Your mattress should have some give to keep your spine neutral.
Even if your posture has been a problem for years, it's possible to make improvements. Rounded shoulders and a hunched stance may seem like they're set in stone by the time we reach a certain age, and you may feel you've missed the boat for better posture. But there's a good chance you can still stand up taller.
Take breaks from computer and TV time, and exercise more. "In six to 12 weeks," says Doshi, "you'll see an improvement in your posture."
Your Muscles Are Out of Balance
If you are a regular sloucher, it's very possible that your muscles have become out of balance. If you round your neck, back and shoulders often enough and over the course of months and even years, muscle fibers adapt.
Sleeping without a pillow may improve the posture of stomach sleepers, but it often has the reverse effect for back and side sleepers. Sleeping on your stomach frequently leads to poor sleep posture and strain on the neck and shoulders.
For most sleepers, omitting the pillow is likely to have detrimental effects on sleep posture. When a back sleeper lies on a flat surface, the head and neck may fall into a downward tilt, leading to pressure in the neck.
Typically, the mattresses used in hotel rooms are medium-firm. This is because medium-firm mattresses can accommodate all three sleep positions.
It May Improve Your Posture
Good posture supports the natural curvature of your spine. Sleeping on the floor can make it easier for you to keep your spine straight during sleep, since you don't have to worry about sinking too deeply into a mattress.
Which beds are best for back pain? People suffering from back pain should choose memory foam or latex foam mattresses. These provide pain relief by evenly distributing the body weight and help in proper spinal alignment and blood circulation.
Why does a new mattress feel firm? Some types of mattresses feel firm when they're brand new, and they can take some time to settle. This is especially true for memory foam. Some online companies compress their beds in a box for shipping.
A mattress that's too firm will put too much pressure on your joints, especially if you sleep on your side or your back. That's why if you want to reduce your back pain in bed, you need a mattress that offers support but that also contours to your body to provide pressure relief and relieve pain.
Therefore, the best mattresses for side sleepers are often plush to minimizes discomfort around the shoulders and hips while promoting proper spinal alignment. If you change positions throughout the night, a plush mattress can work in your favor.