Quality sleep is an absolutely essential aspect of our health, and we all want to wake up feeling fully rested so we have the energy to handle whatever comes our way. Unfortunately, for many people, mornings are painful and uncomfortable. If you’re waking up each morning with stiffness or soreness in your back, neck, or another part of your body you should consider these possible causes and solutions.
1. Your Mattress and Pillow Aren’t Supportive
To sleep well, you will need to have the right equipment. Your mattress should provide you with both support and comfort. If your current mattress is sagging or you’re using a pillow that isn't able to properly support your neck, you’ll be waking up with pain. Try replacing your sleep equipment and see if there is any improvement. Experts claim you should get a new mattress every 5-7 years. For pillows, stick with just one for support. Using two or more can potentially throw off a neutral posture and cause neck pain.
2. Your Sleep Position Doesn’t Promote Good Posture
If you’re waking up with a sore back or neck, you can try to change your sleep posture. Stomach sleepers tend to have the most complaints because that position is known to place the most stress on your neck (since you must turn your head to breathe). We encourage you to sleep on your back with a pillow under your knees in order to properly support you.
3. You’re Getting In and Out of Bed Improperly
Surprisingly, if you’re not doing this right, it can cause lead to you feeling a lot of pain and discomfort. To lie down properly, sit on the edge of the bed, pull your arms to your sides, and tilt your body into the bed, while you are doing this you should be maintaining the bend of your knees at 45+ degrees. Then, bring your feet into a lying position or gently fall back onto your bed. To get out of bed, you should start with a side-lying position while your knees are bent, then you should use your arms to push your body upright into a sitting position, swinging your legs over the edge of the bed as you rise.
4. You Are Overdoing It During the Day
Daily exercise is recommended to help you maintain your muscle strength as well as to maintain overall health, but if you’re overdoing it at the gym, you may be waking up with some form of back pain and stiffness. Always pay attention to your posture during exercise and leave time for you to have a proper warm-up and cool down. Don’t forget to stretch regularly to avoid muscle tightness whenever possible.
5. You Have A Musculoskeletal Injury
Musculoskeletal conditions, such as arthritis, can cause painful mornings after lying in the same position for prolonged periods of time. Injuries can also cause stiffness from the lack of movement while you sleep. If you have morning pain or suspect you have some sort of musculoskeletal injury, give our office a call. Talking to an expert about ways to minimize your pain can help get you on the path to waking up feeling more refreshed.
Nick Curry, DC, CCSP, MS, ATC
Clinic DirectorContact Me