Better quality sleep to ease and prevent back trouble: good support

BETTER QUALITY SLEEP TO EASE AND PREVENT BACK TROUBLE: GOOD SUPPORT
There's a general belief that if you have back problems, then your bed should be as hard as possible, even to the extent of sleeping on a hard board rather than a mattress. That belief is a dangerous fallacy because a bed that's too hard can be just as bad for your back as one that's too soft.
Says The National Back Pain Association (NBPA): "We do not recommend rock-hard mattresses for bad backs. The term 'orthopaedic' has misled people into buying ultra hard beds in the hope of finding relief. Far from easing a back problem, an impossibly hard bed could simply make the condition more uncomfortable than ever. On the other hand, a bed which is too soft can inhibit ease of movement and makes the spine sag, stretching and straining the ligaments that support it."
The NBPA suggests a simple test to assess whether your bed provides the correct support. This is what you do:
Lie down on the bed (preferably wearing only very thin clothing or none at all) and slide one of your hands, palm down, between the small of your back and the mattress.
Now ask yourself how easy it was to insert your hand between your back and the mattress. If you had to struggle to push your hand through, then the bed is probably too soft. If your hand slipped in so easily that there was quite a gap between it and the two surfaces, then the bed is probably too hard. However, if your hand slid through fairly easily but without there being a large gap, then the support provided is just about right. Simple though this test is, it is nevertheless a remarkably good guide as it takes into account the two major variables that determine whether the support is correct: the firmness of the mattress and the weight of the sleeper. Naturally, if you share your bed, then this test should be carried out by both of you at the same time.
There are two inexpensive ways to 'cure' a bed that's too soft to provide adequate support:
The simplest and least intrusive solution is to place a board between the mattress and the top of the bed's base. While almost anything that's solid and big enough can be used as a bed-board, it's really best to have one made from plywood or blockboard that's cut to the right size. Alternatively, you can buy bed-boards - including some that fold away - from specialist suppliers (see the Appendix).
m Another possibility is to place your mattress directly on the floor. Of course, one drawback to this approach is that it will mean that your bed will be very low indeed and you may experience considerable difficulty getting in and out of it. Making it won't be good for your back, either!
Do keep in mind that the methods above will only make a difference if your bed has a sprung base - if you have one with a solid base, that will already be as hard as it can be, and all that's left in that case is to change the mattress for a firmer one.
A bed that's too hard is more difficult to improve and it may be best to think about replacing it. In the meantime, you may find that placing a foam or fibre-filled overlay on the mattress can help.
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