About Spinal Stenosis
Spinal Stenosis is defined in the medical-field by the narrowing of the bone channel in the spine. The narrowing of these spaces can put pressure on the spinal nerves and spinal cord, and occurs most often in the neck and lower back.
Although the narrowing may occur in different parts of the spine, the nerve compression symptoms are similar.
How does Spinal Stenosis prevent sleep?
Millions of people experience back or neck pain due to conditions such as a or arthritis of the spine, spinal stenosis, a ruptured disc or disc protrusion. During sleep, lack of movement and motion allows for the body to remain in one position for long periods of time. This puts added stress on any component of your neck or back, which can potentially worsen these conditions.
When about a third of the day is spent in bed, it is critically important to have proper spinal alignment while we sleep, just as we would try to have good posture throughout the day while sitting or standing. Good spinal alignment is essential to alleviating spinal stenosis symptoms while sleeping, so that a person can reap the full benefits of a good night’s sleep.
What a good night's sleep looks like with Spinal Stenosis
Someone suffering from spinal stenosis often experiences numbness, weakness, pain and tingling, which can affect daily activities, including the ability to get a good night’s sleep.
Envisioning a good nights sleep with spinal stenosis includes joint pain alleviation. A good quality mattress is a fundamental investment to soothe pain and limit motion transfer during sleep. Some medical professionals have recommended sleeping in a reclining chair as a solution to relieving pressure on the nerves. But, there are plenty of mattresses that will meet your needs without requiring you to turn your living room into your new sleeping quarters.
What to look for in a mattress if you suffer from Spinal Stenosis
There are two important factors to consider during a mattress search when you suffer from back or neck pain:
1. Materials
Memory foam tends to cradle the body, allowing for good spinal alignment and pressure point relief. Memory foam does a great job of evenly distributing body weight. Which translates to you having less of that uneven discomfort or pressure that will just worsen your aches and pains. CertiPur US certified foam materials are trustworthy and reliable for optimal comfort and support. High-density foams versus low-density foams can be considered based on your particular body type and comfort needs.
Generally, memory foam mattresses are able to reduce pressure points better than any other types of mattresses, according to the American Sleep Association. You most likely want to stray from innerspring mattress if you want to give your body proper back support. Coil and traditional spring mattress do not hold shape as long as memory foam. So, a memory foam mattress will 1) not sag or lose its support as quickly, and 2) last longer.
Airflow and cooling properties are also important to keep an eye out for. Adequate airflow will improves the amount of oxygen your body receives. When the body is getting the oxygen it needs and regulating optimal temperature, it has a better chance of rejuvenating and relaxing problem joints and muscles.
2. Firmness
Firmness levels and options will be key in determining your comfort. The best advice we could give is the ‘Goldilocks Method’ — not too hard, and not too soft.
Remember to shop for the best quality and value of a mattress rather than for price. A higher quality mattress will most likely more expensive. So look out for sales and promotions that will allow you to make good comparisons between brands. It’s also important to note that even the highest priced mattress does not always guarantee more comfort and support.
Always, give the mattress a test-run before buying. Lay on the mattress for at least 15 minutes to see how your body settles in and is displaced. If you can’t try out a particular mattress in a store, there is most likely a free trial period for an online purchase.
You know you found the right mattress when it meets to following criteria:
1. Comfort to your desired taste
2. CertiPUR-US certified foam & non-toxic chemicals
3. Sophisticated mattress technology
Additional tips for Spinal Stenosis
Once you have a good mattress, your position preference can make a difference. Finding the appropriate pillow is also key to keeping great spinal hygiene while sleeping. Here are some tips to have you sound asleep in no time.
Positions & Pillows
1. For back sleepers, tuck a small pillow underneath the knees. This position improves blood flow, reduces spinal stress, and supports the lower back natural curvature.
2. For stomach sleepers, placing a pillow beneath the hips and stomach unloads stress on the lumbar spine
3. For side sleepers, place a pillow between the knees to reduce stress on the lower spine and hips.
Try an adjustable base
Do you like to sit up and read or use your computer in bed before falling sleep? If you answered yes to any of these questions, then an adjustable bed base could be a perfect addition to go with your mattress. Adjustable bases were at first designed for hospitals to help accommodate short and long term patients in their recovery process. By creating an angled sleep surface, adjustable bed bases allowed for better circulation, swelling relief & more. Applying that to acute sleep conditions, an adjustable bed could be beneficial along with your orthopedic mattress.
The flexibility adjustable bed bases offer work great with orthopedic mattresses. By allowing the user to raise or lower their upper body or legs, it helps aid in additional support and pressure relief. The flexibility is also know for offering relief from symptoms related to conditions like:
1. Sleep Apnea
2. Acid Reflux
3. Fibromyalgia
4. Arthritis
5. Hip Bursitis
7. Sciatica
What are the best exercises for Spinal Stenosis
Bicycle riding, swimming & even working with a trainer at your local gym are effective ways to help strengthen and increase your range of motion.
