Sleep
Few subjects have attracted more mythology than the right choice of bed for back sufferers. The widespread belief that “the firmer the better” is misleading; in fact, too firm a bed can be almost as bad as one that sags. So-called “orthopaedic” mattresses may be no better, or even worse, than ordinary ones costing a fraction of the price.
Choosing a Bed
To a considerable extent the choice of a suitable bed and mattress has to be a matter of trial and error, but unfortunately just lying for a few minutes on a bed in a store showroom is not really an adequate test; there is no substitute for sleeping on a bed for several nights to find out whether it really suits you. The ideal is to find a mattress that keeps your spine in as neutral a position as possible: that is, when you are lying on your side your spine should be more or less in a straight line. If your hips or shoulders are wide this position may be better achieved on a fairly soft mattress than on a harder one. However, the base of the bed, as opposed to the mattress, should not be sprung excessively.
Pillows
The number of pillows is, like the mattress, a question of individual choice, but use the same guideline: keep the spine more or less horizontal. Obviously the consistency of the pillows is important; avoid the springy kind filled with a compound that does not compress much because this will not mould itself to your contours. For most people two fairly soft pillows are probably best and should be replaced when they have lost most of their bulk. Whether you use one or two pillows, tuck them well under your neck, rather than placing the support at your head and leaving a gap at your neck. Special horseshoe shaped pillows are available to provide this kind of support, though you can achieve the same effect with a rolled-up towel.
If you consistently wake up in the morning with a stiff neck it is well worth considering whether your neck posture during the night is satisfactory.
Reading in Bed
This is difficult without straining your neck and back. If you lie with your head propped up on pillows you are liable to give yourself neck pain, while if you sit upright with your legs in front of you there will probably be some strain on your lumbar spine. It may be better to avoid reading in bed altogether (and this practice is generally discouraged anyway if you suffer from insomnia). If you must read, however, at least change your position frequently, perhaps alternating between sitting with three pillows behind your back and lying on your side with a pillow under your lumbar spine to keep your back horizontal.
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