New research from the British Chiropractic Association (BCA) has revealed middle age is the time when people are most likely to see the cumulative effects of poor posture, which can in turn trigger back and neck pain.
The research from this age group revealed nearly two fifths - 39 per cent - who have suffered from back or neck pain identify sleeping, or even their mattress as the trigger for those aches, and over half - 58 per cent - admit pain keeps them from sleeping.
With 87 per cent of people in this group saying they wake up with back or neck pain – approximately one in eight people every day – the BCA is now urging people to pay attention to their sleeping habits.
Rishi Loatey, BCA chiropractor, said: “As we age, our bodies start to see the cumulative effect of years of poor posture, which can in turn lead to back pain.
“For many this pain is triggered by sleep.
“To help stop sleep from becoming a painful experience, I recommend sleeping on your side, so your neck isn’t twisted all night.
“In this position, your spine should be parallel to the mattress and should not sag (bed too soft) or bow (bed too hard).
“Before bending or doing anything sudden or strenuous in the morning make sure your body - and your back - has woken up. Devoting time to exercise in the daytime is also an important step to build muscle tone and promote good posture.”
Neil Robinson, a sleep expert at Sealy, said: “We recently conducted a world sleep census which revealed that almost a third of people aged 45 to 54 say they never wake up feeling refreshed.
“To help ensure you get a restful night’s sleep it’s important to have a good mattress.
“Numerous people consider their mattress to be a dull purchase, but investing in a mattress which is tailored to be supportive for you is so important for your health.”
More generally, the way people sleep and their mattresses are the third most common trigger for Brits with back or neck pain, affecting 34 per cent of those people.
The BCA has offered five tips for those who struggle to sleep.
Update your mattress
Chiropractors recommend buying a new mattress at least every 10 years. Mattresses lose their support over time, so if you can feel the springs through your mattress, or the mattress is no longer level, your mattress is no longer providing the support you need.
Those looking for a new mattress can now choose the one that’s right for them with Sealy’s innovative new bed selector app www.sealy.co.uk/bed-selector
Buy the right mattress
Ensure your mattress is supportive for you. If you share a bed with your partner, it’s a good idea to look for two single mattresses which can be joined together, to ensure you both get the support you need
Start your day right
Getting up out of bed too quickly in the morning could lead to injury. When you first wake up, try doing some gentle stretches and avoid doing anything too strenuous or making any sudden movements
Get moving
Activities such as yoga, which can improve posture, are recommended for people in the 45-54 age group. Other exercise which helps build your abdominal muscles could also help to protect your back. When exercising, warming up and warming down is essential to ensure that your joints and muscles don’t get a shock.
Straighten Up
The BCA’s Straighten Up UK programme offers a series of daily exercise videos to help build muscle tone and improve posture.
The BCA advises that, if you are experiencing pain for more than a few days, then you should seek professional help, as an undiagnosed problem could lead to longer-term problems if left untreated. To find out where your local chiropractor is, please visit www.chiropractic-uk.co.uk and search for a chiropractor.
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