Waking up with back pain is a widely common issue that significantly impacts your overall well-being. There are several factors that contribute to causing back pain when waking up. In this article, we will discuss all the causes and effective tips for relieving the pain.
Understanding the Causes of Back Pain While Sleep
Before we begin with the strategies to deal with back pain while waking up, you need to first understand the causes behind it to treat it effectively. Here are some of the causes of back pain while sleeping:
1. Sleeping Position
While your sleeping position is the most common cause of back pain, everyone has different comfort levels and different sleeping positions according to their spine alignment. In terms of spine flexibility and shape, everyone has different needs. And depending on those needs, you need to find a sleeping position that balances your spine and gives you the most comfort.
Whatever sleeping position you choose, make sure your spine is neutral throughout. There shouldn’t be any major bent near your back or neck while sleeping. The easiest way to achieve a neutral spine position is by laying on the side and placing a pillow between your knees or hugging it.
2. Mattress
Some people prefer extremely soft mattresses, like foam mattresses, while others prefer firmer mattresses for better spine support. While whatever your preference may be regarding the type of mattress, it should ultimately be one thing, and that is it should be in good condition.
No matter what the material and softness of the mattress, your body will react to it differently in different situations. For example, lying flat on a hard mattress will keep your spine neutral and will not let it bend. Similarly, if you sleep straight on a soft mattress, your spine will bend forward, leading to disc pain.
Lying on your stomach on a soft mattress can extend your back. Even though sleeping like this is comfortable, it can give you a backache as your spine doesn’t remain in a neutral position. Keeping a pillow underneath your stomach can help neutralize your spine.
3. Medical Condition
It’s possible to get back pain when sleeping on the wrong kind of mattress or in the wrong position where your spine is not aligned correctly. But if you have tried changing your usual sleeping position and changing your mattress, it may so happen that you might be suffering from an inflammatory disease like arthritis. To get this completely ruled out, you need to consult a doctor for diagnosis and proper treatment.
Tips for Preventing Back Pain During Sleep
Once you have determined the reason behind your consistent back pain in the morning, it’s time to learn how to tackle this challenge. Below are three essential tips for preventing back pain during sleep:
1. Optimize Your Sleep Environment
A supportive mattress that promotes proper spinal alignment is crucial for overall health and well-being. It should provide adequate support to keep the spine in a neutral position where the natural curves are properly supported. Using a mattress with responsive foam technology can relieve pressure and support your spine in a way that makes you feel like you’re sinking in and getting the perfect support.
Further, a pillow can provide proper neck and back support. It helps maintain proper spinal alignment, reduce strain, and prevent discomfort.
2. Improve Your Sleep Habits
Good sleep posture is crucial for maintaining spinal alignment and reducing muscle strain, promoting better rest and overall health. It can prevent long-term issues like back pain and improve your sleep quality each night.
Moreover, be consistent with your sleep schedule. Maintaining a consistent sleep schedule helps regulate your body’s internal clock, promoting better sleep quality and overall health. Pairing this with relaxation techniques before bed, like deep breathing or meditation, can further ease the transition into sleep by reducing stress and promoting a sense of calm.
3. Modify Your Lifestyle Habits
Maintaining a healthy weight and regular exercise can significantly reduce the risk of back pain and injury. Strong core muscles from exercise support the spine, while a healthy weight reduces strain on the back, promoting better posture and overall spinal health.
Conclusion
Understanding the causes of back pain during sleep is crucial for finding effective prevention strategies. Prioritizing your spinal health not only enhances the quality of your sleep but also promotes overall well-being, allowing you to wake up feeling refreshed and ready to tackle the day ahead.
This article was written for WHN by Avantika Sanghvi, who works as a Content Marketing Specialist at Flo Mattress. She loves to create engaging and value-driven content for a wide range of audiences. She writes about health & wellness, home improvement, and parenting topics focusing on the importance of sleep and how to sleep better. She also often shares stories of how sleeping well regularly and prioritizing sleep has enabled her to attain success in what she does. Her content shares actionable and practical advice for personal growth and well-being. Beyond work, she finds joy in cooking, practicing yoga, and exploring new destinations through travel.
As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine. WHN does not agree or disagree with any of the materials posted. This article is not intended to provide a medical diagnosis, recommendation, treatment, or endorsement.
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References/Sources/Materials provided by:
https://worldhealth.net/news/beyond-comfort-science-supportive-pillows-neck-and-spine-health/
https://worldhealth.net/news/walking-promotes-benefits-lower-back-pain/
