Back Filter: Support me night and day
July 16, 2013 2:18 AM Subscribe
I've a problem with my back which I've asked about previously. I'm seeing a physiotherapist who has given me some advice about supporting it. First, to wear supportive shoes, and second, to sleep using an extra pillow for support. Can you help me out with both of these, fellow sufferers? Snowflakes inside.
a) The shoes: First off I'm a woman. I'd like something supportive but non-hideous. I'd prefer not to look like I either work or live in a care home. I have 2 jobs, one of which I dress casually for. I usually wear jeans and Converse, but I've been told these are too flat. I can wear something casual but I don't want to just wear proper sports trainers and jeans as I'd like to keep a little style if possible. I've also been told to avoid the 'toning' types of trainers as they don't have enough stability. For my other job I need to dress more smartly. I can't wear heels anymore (sob) so need something smart, but ballerina style pumps are again too flat. I'm in the UK so something either available here or available to ship to here.
b) The pillow: I was told that it often helps to sleep with a pillow under the legs (my back is mainly affecting my left leg at the minute in terms of sciatica). But having spent the last few sleepless nights wrestling with one and trying every possible combination of under hip/knee/leg/between knees etc I can't find any position that helps. Have you found any way to help support yourself in your sleep, either this way, or using any other support?
Thanks guys.
a) The shoes: First off I'm a woman. I'd like something supportive but non-hideous. I'd prefer not to look like I either work or live in a care home. I have 2 jobs, one of which I dress casually for. I usually wear jeans and Converse, but I've been told these are too flat. I can wear something casual but I don't want to just wear proper sports trainers and jeans as I'd like to keep a little style if possible. I've also been told to avoid the 'toning' types of trainers as they don't have enough stability. For my other job I need to dress more smartly. I can't wear heels anymore (sob) so need something smart, but ballerina style pumps are again too flat. I'm in the UK so something either available here or available to ship to here.
b) The pillow: I was told that it often helps to sleep with a pillow under the legs (my back is mainly affecting my left leg at the minute in terms of sciatica). But having spent the last few sleepless nights wrestling with one and trying every possible combination of under hip/knee/leg/between knees etc I can't find any position that helps. Have you found any way to help support yourself in your sleep, either this way, or using any other support?
Thanks guys.
Can't speak to the shoes, but I sleep on my back with this sort of foam wedge under my legs.
posted by JohnnyGunn at 4:19 AM on July 16, 2013 [1 favorite]
posted by JohnnyGunn at 4:19 AM on July 16, 2013 [1 favorite]
My suggestion would be to get some sturdy arch support inserts rather than investing a lot of money in new shoes. A good pair of rigid inserts can turn even a pair of bedroom slippers into supportive footwear. I'm afraid I can't recommend specific brands that are available in the UK. I use PowerStep Pinnacle mostly, but I know a lot of people recommend the Superfeet Green insole also for maximum support. My son was addicted to Chuck Taylors and the ilk, and PowerStep inserts helped keep foot pain at bay.
I've got a pair of Clarks casual shoes and a pair of Ecco sandals and both provide too little arch support and too much flex through the sole and hence aggravate rather relieve my plantar fasciitis. I can wear the Clarks without too much problem if I remove the original insole and replace it with a stiffer arch-supporting one. The problem is, "comfortable shoes" to regular people (and those Clarks and Eccos were very comfortable to me before my most recent PF flareup) means a good deal of cushioning, and cushioning is actually antithetical to truly good support.
The one brand of shoes that I've found to actually have sufficient firm arch support out of the box are Birkenstocks. Unfortunately, they are not the world's most attractive shoes.
posted by drlith at 4:47 AM on July 16, 2013 [1 favorite]
I've got a pair of Clarks casual shoes and a pair of Ecco sandals and both provide too little arch support and too much flex through the sole and hence aggravate rather relieve my plantar fasciitis. I can wear the Clarks without too much problem if I remove the original insole and replace it with a stiffer arch-supporting one. The problem is, "comfortable shoes" to regular people (and those Clarks and Eccos were very comfortable to me before my most recent PF flareup) means a good deal of cushioning, and cushioning is actually antithetical to truly good support.
The one brand of shoes that I've found to actually have sufficient firm arch support out of the box are Birkenstocks. Unfortunately, they are not the world's most attractive shoes.
posted by drlith at 4:47 AM on July 16, 2013 [1 favorite]
A body pillow, if you sleep on your sides, will support your arm/shoulder and knee/hip. If you're a back sleeper, you may need a roll or wedge pillow to provide appropriate knee support.
But that's probably not primarily what she meant. When you lay down, side or back or whatever, your spine should remain aligned similarly to when you are standing: a relatively straight line from the crack of your ass to the back of your head, with support in the narrower places like your neck. If you are sleeping on a pillow surface that is too low, that's like standing or sitting all day looking up. If you are sleeping on a surface that is too high, it's like spending all day with your chin to your chest. If you are very broad-shouldered and a side-sleeper, it can be tricky to get the right amount of height - you need the number of inches from your neck to your shoulder, adjusted for pillow compression. I am a tall woman with very broad shoulders, and I require one very fat pillow plus a firm memory foam pillow with a deep neck/head nest, or two thinner pillows under same.
When I was in physical therapy for sciatica after a car accident, I was given a cervical roll pillow to put in my pillowcase where I could position it to support my neck. I far prefer the memory foam pillow with a nice sharp ridge, because most of the cervical rolls you can buy lose their structure in months, and can be fiddly to arrange in the pillowcase. If you want to go that route instead of a built-in neck support, there's a lot of love on Amazon for the "dog bone" style neck pillow instead.
If you are a back sleeper, and it is at all possible for you to convert, I think side-sleeping with a body pillow is more spine-friendly than trying to get the right support on your back.
posted by Lyn Never at 6:43 AM on July 16, 2013 [1 favorite]
But that's probably not primarily what she meant. When you lay down, side or back or whatever, your spine should remain aligned similarly to when you are standing: a relatively straight line from the crack of your ass to the back of your head, with support in the narrower places like your neck. If you are sleeping on a pillow surface that is too low, that's like standing or sitting all day looking up. If you are sleeping on a surface that is too high, it's like spending all day with your chin to your chest. If you are very broad-shouldered and a side-sleeper, it can be tricky to get the right amount of height - you need the number of inches from your neck to your shoulder, adjusted for pillow compression. I am a tall woman with very broad shoulders, and I require one very fat pillow plus a firm memory foam pillow with a deep neck/head nest, or two thinner pillows under same.
When I was in physical therapy for sciatica after a car accident, I was given a cervical roll pillow to put in my pillowcase where I could position it to support my neck. I far prefer the memory foam pillow with a nice sharp ridge, because most of the cervical rolls you can buy lose their structure in months, and can be fiddly to arrange in the pillowcase. If you want to go that route instead of a built-in neck support, there's a lot of love on Amazon for the "dog bone" style neck pillow instead.
If you are a back sleeper, and it is at all possible for you to convert, I think side-sleeping with a body pillow is more spine-friendly than trying to get the right support on your back.
posted by Lyn Never at 6:43 AM on July 16, 2013 [1 favorite]
Shoes: Alegria Paloma. They are boxy and round-toed, but they are VERY comfortable and VERY cute -- I have them in blue etched patent and I get compliments on them all the time, like from random strangers in the supermarket. I mean, they'll never be mistaken for Jimmy Choos, but they are colorful and fun.
posted by KathrynT at 9:23 AM on July 16, 2013 [2 favorites]
posted by KathrynT at 9:23 AM on July 16, 2013 [2 favorites]
I have similar back issues, and Dansko clogs are what get me through the day. They don't have to look nurse-like or industrial, though! My favorite are my pink patents (not seeing them on Zappos today) but there are lots of different colors, like these.
posted by BlahLaLa at 9:45 AM on July 16, 2013 [1 favorite]
posted by BlahLaLa at 9:45 AM on July 16, 2013 [1 favorite]
Dansko clogs are the best. With a boot-cut pant, they don't look terrible.
posted by elizeh at 4:49 PM on July 16, 2013 [1 favorite]
posted by elizeh at 4:49 PM on July 16, 2013 [1 favorite]
This thread is closed to new comments.
b) See here. The "Side Lying with Pillow" position nicely illustrates the traditional support position.
posted by DarlingBri at 3:29 AM on July 16, 2013 [1 favorite]