How to Avoid Waking up With Back Pain
Do you experience back pain in the morning?
Many people think that back pain is the default when you get older. This isn't true. While some factors may be out of your control when it comes to your back pain, there are ways to prevent or control it.
There are many reasons why your back might hurt when you wake up. You don't have to start your day with back pain, though. We're here to talk about a few ways that you can avoid back pain in the morning before you go to sleep.
Keep reading to learn more.
Use the Right Mattress
Did you know that the wrong mattress can be causing your back pain? This is often the first potential culprit that doctors will look at when you arrive to them with complaints of pain when waking up.
Many old mattresses have painful springs. If you've had a mattress for a long time, you may have worn down enough of the padding that these springs are more prominent and you no longer have adequate support.
If you like having a spring mattress, consider adding a soft mattress topper to provide extra padding. Even good spring mattresses may need this padding for you to get a good night's sleep.
The kind of mattress also matters. Some people need firm mattresses that offer great back support while others need soft mattresses. Some people may even benefit from mattresses that allow them to lay with their heads and shoulders elevated.
If you share your bed with someone else, try coming up with a happy medium or use a mattress topper on one side of the bed to allow both people to sleep comfortably.
Adjust Your Sleep Position
Your position is also a key factor when it comes to whether or not you wake up with back pain. Even people who don't usually have back problems can experience pain if they slept in a bad position.
This will vary for everyone. In general, though, you want to keep your spine in good alignment. For many people, laying face-up (either flat or with their shoulders elevated) is the most ideal position.
If you prefer a different position, make sure that you're not setting your back out of alignment when you're in it. For example, if you're a stomach-sleeper, make sure that your head and shoulders aren't elevated so you don't sleep with a curved spine.
Adjusting your sleep position might make the biggest difference.
Consider Body Pillows
If you have trouble getting comfortable or maintaining your sleep position, body pillows might be able to help you. These large pillows can keep you in one place and provide extra comfort while you sleep.
You can also use body pillows to elevate your legs or shoulders if that puts you in a more comfortable position.
Try a Weighted Blanket
If you toss and turn in your sleep and that causes your back pain, a weighted blanket might help you.
Weighted blankets are great for improving your sleep. They can soothe anxiety and promote more comfort and better overall sleep quality. Research on weighted blankets is still limited, but many people report experiencing many sleep benefits after using one.
Stretch and Exercise
If you keep experiencing back pain despite all of your best efforts, consider your health outside of the bedroom.
A sturdy and pain-free back starts with a strong core. Working on your abdominal strength will give your back a better foundation and it may reduce your back pain both in and out of bed.
Do simple abdominal exercises like planks, back bows, and bird-dogs to gently improve the strength of your back and core. It isn't an immediate fix, but over time, you'll notice a change.
You can also do more serious exercises such as squats and deadlifts to improve the strength of your back, but these require more time before they start showing results.
It's also a good idea to stretch right before bed. You can do gentle yoga routines or just a few quick stretches. You can even do stretches in bed.
Stretching before bed will allow tense muscles to relax. You'll improve your back pain and get better sleep. Consider doing some stretches as soon as you wake up as well to continue seeing results.
See a Doctor
If you've already made all of these changes and nothing seems to alleviate or prevent your back pain, it's appropriate to make an appointment with a doctor or physical therapist. There may be an underlying condition that's causing your pain.
It could be as simple as a pulled muscle. In this case, a physical therapist may start you on a stretching and exercise routine or suggest anti-inflammatories.
You may also have a problem with your spine health. A doctor may suggest further tests to determine what the best treatment method would be for addressing your pain.
While a great mattress, the right bedding, and the right exercise can do wonders, don't be afraid to address more serious issues when your efforts aren't working.
You Don't Have to Suffer From Morning Back Pain
Back pain can be debilitating, but with the right steps, you might be able to alleviate some of your issues. Waking up in pain isn't the default situation, so why continue suffering?
Are you ready to start improving your sleep? Whether you wake up in pain, wake up exhausted, or simply toss and turn, we have what you need for a good night's sleep.
Check out our inventory of mattresses and more and improve your sleep quality tonight.