Nearly 3 million adults in the UK suffer from chronic back pain, and new research from the British Chiropractic Association reveals that more people are experiencing back or neck pain each week than five years ago. Lifestyle changes such as home working and rising weight levels are key factors behind this increase.
Pain and poor sleep often go hand in hand. Data from Bensons for Beds shows that 43% of Britons say their mattress causes them more discomfort than relief, with 56% reporting lower back pain and 36% neck pain. To address this, the company has partnered with Michael Fatica, lead osteopath and co-founder of BackInShapeProgram.com, to highlight simple bedtime habits that can improve sleep quality for those with chronic pain.
Fatica, who has helped thousands through his online rehabilitation programme, encourages people to practise better “back hygiene”, beginning with their sleeping position. He explains: “The best sleeping position for back pain by far is on your side as it encourages a neutral spine. Use a pillow between your knees to maintain alignment and reduce pressure on the hips and lower back. An extra pillow can also help align your neck or fill gaps in support around the body.”
Sleeping positions that worsen pain
- Foetal position: Curling too tightly can round the spine, overstretch ligaments, and strain the neck, leading to stiffness and tension headaches.
- Unsupported side-lying: Without a pillow between the knees, the top leg may rotate downward, twisting the lower spine and aggravating sciatica symptoms.
- Sleeping on the front: This can reduce lower back pressure for some, but turning the head to one side for long periods may strain neck muscles and compress nerves.
Fatica also warns that evening habits can influence pain levels. “For many of us, the last couple of hours before bed are spent sat in front of the TV or other devices, often with poor posture. We go straight from sitting, which compresses the spinal discs, to lying down for hours, so the back naturally suffers from long periods of inactivity.”
3 Ways to improve bedtime comfort
- Move more before bed through light stretching to ease muscle tension.
- De-stress with calming activities like reading, gentle music, or deep breathing.
- Alternate hot and cold treatments, using a warm bath to relax muscles and ice to reduce inflammation.
Mattresses designed for spinal support
To complement these lifestyle changes, Bensons for Beds recommends three mattresses that promote alignment and relieve pressure:
- Ortho by Slumberland: Features an Apex Max Pro™ Pocket Spring System offering 20% more support than standard models, starting from £799.99 for a double.
- Sealy Posturepedic mattress: Developed with orthopaedic input, it includes spring technology that senses body shape and a latex layer for resilient, pressure-relieving support.
- Simply Orthopaedic pocket spring mattress: Contains 600 pocket springs and firm orthopaedic layers for spinal alignment, made exclusively for Bensons.
Rachel Marshall, brand marketing manager at Bensons for Beds, says: “We’re committed to helping everyone find their perfect sleep solution. We all sleep differently, so an in-store consultation to find the best mattress is highly recommended. With your perfect mattress combined with Michael’s tips, we hope everyone can achieve restorative, pain-free sleep.”
As back pain continues to rise across the UK, these expert insights and supportive mattresses offer practical ways to ease discomfort and promote healthier sleep.