We decided to investigate whether scientific evidence supports the belief that a harder sleeping surface is better for the spine.
Although the spine receives its name as the vertebral column, it does not resemble a perfectly straight column. Rather than being a single long bone, it is a structure composed of individual bone blocks known as vertebrae. These vertebrae are separated by cartilage that functions as shock absorbers. The human spine is comprised of 32-33 vertebrae, with seven cervical, 12 thoracic, five lumbar, five fused sacral, and three or four coccygeal vertebrae interconnected by 23 intervertebral discs. The cervical and lumbar regions of the spine are the most mobile, and it is in these regions that pain frequently occurs. There are groups of muscles along the entire length of the spine, including flexors and extensors, which enable us to perform a variety of movements. In many cases, overuse of these muscles leads to non-specific back pain, a term doctors use to describe pain that is not caused by a specific disease, injury, or abnormality of the spine. In other words, muscular pain is the cause of back pain in most cases.
As mentioned previously, the spine is not a straight line, and attempting to transform it into a perfectly straight line is not necessary for normal function. The optimal sleeping position is one that preserves the spine’s natural curves without relying on muscles for support. If the spine assumes an unnatural position during sleep, the muscles become tense and strive to return it to its natural alignment. As a result, these muscles do not rest during sleep, increasing the likelihood of experiencing discomfort in the morning. This implies that the most straightforward approach to avoiding or eliminating muscle fatigue-induced back pain during sleep is to maintain a position that is as close to the natural alignment of the spine as possible.
In 2021, Italian scientists conducted a meta-analysis of 39 studies aimed at identifying the most effective mattress firmness for alleviating back pain. While they did not examine sleeping on the floor, they did consider extra-firm therapeutic mattresses. The findings indicated that medium-firm mattresses were the most effective in reducing lower back pain. When lying on such a surface, the shoulders and hips are slightly more compressed than the mattress, while the lower back only makes contact with it, allowing for the preservation of all natural spinal curves. A mattress that is excessively firm does not allow the shoulders and hips to sink in, causing the lower back muscles to remain tense throughout the night. Waterbeds demonstrated similar efficacy in easing back pain, surpassing hard mattresses while also providing advantages over medium-firm mattresses.
Doctors have developed the most appropriate sleeping positions for other back pain diagnoses as well. For instance, for osteoarthritis, sleeping on one’s side with their knees drawn up to their chest is the ideal position, whereas for degenerative disc diseases, sleeping on a firmer mattress on one’s stomach with a flat pillow beneath the abdomen and hips is preferable. However, sleeping on the floor is not deemed appropriate for any of these conditions.
The notion of the advantages of sleeping on the floor is likely derived from anthropological and historical observations. Michael Tetley’s 2000 article illustrated that individuals belonging to societies that still sleep on the ground tend to suffer less from back pain. During his global expeditions, Tetley documented the sleeping postures of these peoples, who traditionally do not use the beds and mattresses that are familiar to us. The postures they adopt while sleeping are substantially distinct from those of individuals who sleep in a house.
The author of the article disregards other variations among representatives of civilizations that practice sleeping on the ground. These communities exhibit a much higher level of mobility and physical activity than urban dwellers, which inevitably impacts their muscles and musculoskeletal system. Additionally, sleeping on the ground presents a key difference from sleeping on a bed – the ground is considerably harder than the floor.
It’s crucial to bear in mind that the floor, particularly with a carpeted surface, contains an immense amount of dust. Opting to sleep on the floor may worsen symptoms for individuals suffering from asthma or allergies. Additionally, according to the laws of physics, cold air sinks while warm air rises, rendering the floor as the coldest area in a room. An experiment carried out on 14 Japanese volunteers who slept on a wooden floor in a bedroom highlighted that those who placed corrugated cardboard underneath their bedding had a more peaceful sleep. Researchers explained that the excessively low temperature of the floor signals the body to awaken earlier than necessary for adequate rest. Therefore, if you still prefer sleeping on the floor, it’s advisable to consider additional heating.
Sleep Foundation experts point out that sleeping on the floor could increase the likelihood of injury for the elderly and individuals with limited mobility. Rising from a low surface could place more stress on their back, and they may find it more comfortable to sleep on a higher bed.
Experiments demonstrate that a mattress of medium firmness is the most effective for alleviating muscle pain as it permits the spine to maintain its natural curves without straining the muscles. Sleeping on the floor in an urban setting is improbable to have any therapeutic benefits. Unlike indigenous people who have spent their lives sleeping on the ground, city dwellers are unaware of the proper sleeping positions and are more susceptible to muscle strain and the development of additional problems, rather than experiencing any advantages to their bodies.
Responses