If you suffer from low back pain, or neck or shoulder pain you’re likely not sleeping very soundly. In fact, when you consider that you spend roughly one third of your day slumbering, if you’re in pain or tossing and turning most of the time, that time is not being spent optimally. Consider your mattress. Despite your physical issues, research shows that a quality mattress will significantly improve your quality of sleep by increasing blood flow and reducing any stress on painful pressure points along your body and spine. 

Here are a few mattress buying tips to improve your overall comfort and quality of sleep:

1. Is your mattress old?
Chances are if you’re struggling to get a good night’s sleep because of springs or shrunken areas on your mattress, you need a new one. According to a study out of Oklahoma State University, generally buying a new mattress will do the trick. The sleep study monitored a group of 62 participants while they slumbered, and found that when a new mattress was used to replace an old one, regardless of type or firmness, all participants slept better. Sleep professionals recommend replacing a mattress ever 9 to 10-years. 

2. What position do you sleep in?
Research from the National Sleep Foundation claims that the position you sleep in (i.e., stomach, side, or back) greatly impacts the quality of sleep you’re getting. Especially if you suffer from low back pain, your sleep position could be adding stress to areas of the body (i.e., neck, shoulders, hips, head, or back) and impeding the natural curve of the spine. In fact, sleep researchers suggest that sleeping in the fetal position (or on one side with your knees and elbows bent toward your midsection) lessens any stress on the back, neck, and joints. For added comfort, sleep in the fetal position with a pillow or rolled towel between your knees to support natural spinal alignment. 

3. Mattress type is important
Sleep researchers from the Kettering Sleep Disorders Center in Dayton, Ohio claim that the wrong type of mattress may be also keeping you up at night.  For instance, is your mattress ill fitted to your favorite sleeping position? For instance, research suggests that a mattress that’s too firm or too plush may not offer the proper support for spinal alignment (i.e., head, neck, hips, spine, and lower back) during slumber. Generally, hip width is a good indicator of what type of mattress you should purchase. If you have wide hips go for a plusher mattress type and if your hips are narrow, a firmer mattress will keep everything better aligned. Of course, always go to the physical store and try out the mattresses first.