Causes of back pain while sleeping, along with comprehensive solutions

Many people may have experienced back pain waking up, which affects their quality of life in many ways. Some people may experience only mild pain, while others may experience severe pain that affects their work. This problem can be caused by many factors, including improper sleeping positions, spinal health problems, daily behavior, and the use of ineffective pillows or mattresses.

In this article, we'll explore the causes of back pain while waking up, along with some suggestions for solutions so you can wake up feeling refreshed and avoid back pain.

Reasons for waking up with back pain

Back pain upon waking can be a warning sign of a health problem or it can be caused by external factors that affect the way your body supports itself while you sleep.

Incorrect sleeping position

Sleeping in the wrong position can cause the spine and muscles to contract or stretch excessively, resulting in pain in the waist and lower back, such as:

• Sleeping on your stomach: This causes your spine to be in an unnatural position, with your back arched more than normal and your neck twisted and tilted excessively.
  

• Sleeping on your back without a pillow under your knees: For people with a very rounded back, sleeping on your back can cause your back to not receive enough support. You should have a pillow under your knees to keep your back flat on the mattress.
  

• Half-sitting, half-lying position: If you sleep on a sofa, lean against the headboard to watch a movie, or work on the bed, it may cause pain in the buttocks and lower back due to excessive weight putting pressure on the buttocks and lower back.
  
  

Degenerative disc disease

People who have behaviors that cause accumulated pressure, such as sitting for long periods of time, lifting heavy objects, or exercising in the wrong position, as well as those who are older, may experience degenerative disc disease, resulting in back pain upon waking up.

Muscle injuries and inflammation

People who have had injuries from exercise or work, or accidents, may experience muscle and tissue inflammation. In addition to persistent back pain during the day, it can also cause worse back pain when waking up.

The mattress and pillows are not suitable.

Substandard mattresses and pillows can be a cause of back pain, such as:

• A mattress that is too hard or too soft prevents the spine from receiving proper support.
• A pillow that is too high or too low can cause neck pain, shoulder blade pain, and back pain.

Back pain in pregnant women

During pregnancy, especially in the second and third trimesters, weight gain and hormonal changes cause ligaments and joints to relax and the lower back to arch more. Pregnant women may experience back pain.

How to fix waking up with back pain

Relieving back pain upon waking can be achieved by adjusting your sleeping habits and strengthening your muscles.

Exercise and stretching

Exercise helps strengthen muscles and increase flexibility in the spine, such as:

• Stretching the back and waist muscles
• Exercises that strengthen the core muscles
• Practice yoga or pilates to reduce back pain.
  

Proper sleep

Proper sleeping position is another way to help reduce back pain. Sleeping properly not only helps relieve pain but also helps prevent long-term problems.

• Sleep on your side , using a pillow to hug and insert between your knees to prevent twisting of the spine and hip joints.
• Lie on your back with a pillow under your knees to help relax the muscles that connect your lower back to the front of your thighs.
• Avoid sleeping on your stomach, as this can cause your back to arch more and your neck to twist excessively.
  

Choosing the right pillow and mattress

Choosing quality sleep equipment is a worthwhile investment for your long-term health. The right mattress and pillows will provide proper support for your body.

• Choose a mattress that supports your spine well, not too hard or too soft. Choose a mattress based on your weight, height, and body shape.
• Replace your mattress every 7-10 years to maintain its effective support.
• Choose a pillow that supports your head and neck in the correct alignment.

Modifying sleep behavior

Establishing good sleeping habits is a key factor in reducing back pain and allowing the body to rest fully. For those experiencing back pain, try making these changes to improve the quality of your sleep.

• Create a suitable environment , such as reducing light and noise.
• Do some gentle stretching before bed to loosen up your muscles.
• Wear comfortable clothing that is not too tight.
• Avoid using your phone or electronic devices before bed to allow your body to more easily transition into sleep mode.
• Avoid working on a bed or sleeping in a semi-sitting position for long periods of time.

Turn your sleep into a comfortable time with a healthy mattress from mr.big.

If you experience low back pain while sleeping or frequently wake up with back pain, choosing the right mattress and pillow can help alleviate the symptoms. We recommend Mr. Big, the real expert on sleep! We offer a range of health mattress pads designed to relieve back pain and help support a good night's sleep, as well as health mattresses that will help you sleep without back pain and wake up feeling refreshed and ready to start the day. Contact us today to find the best sleep solution for you, or visit our physical therapist-trained Sleep Coaches at our store for a consultation.