Many people may have experienced waking up with back pain, which affects their quality of life in many ways. Some people may feel only slight pain, while others may have severe pain that affects their work. The causes of this problem can be caused by many factors, including improper sleeping positions, health problems related to the spine, behavior during the day, and the use of ineffective pillows or mattresses.
In this article, we will explain what causes back pain when you wake up, and provide you with solutions so that you wake up feeling refreshed and no longer have to endure back pain.
Reasons why you wake up with back pain
Back pain upon waking up could be a sign of a health problem or could 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:
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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 too much.
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Sleeping on your back without a pillow under your knees: For people with a very curved back, sleeping on your back may not provide enough support. You should have a pillow under your knees to keep your back flat on the mattress.
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Half-sitting, half-lying position: If you sleep on a sofa, lean against the headboard to watch a movie, or work on the bed, you may experience pain in your buttocks and lower back due to excessive weight being applied to your 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 develop degenerative disc disease, resulting in back pain when waking up.
Muscle injuries and inflammation
People who have had injuries from exercise or work and accidents may experience muscle and tissue inflammation. In addition to continuous back pain during the day, it also causes more 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 does not provide proper support to the spine.
- 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 become looser, causing 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 up can be done 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 relieve back pain.
Proper sleep
Correcting your sleeping position is another way to help reduce back pain. Because sleeping properly not only helps relieve pain, but also helps prevent long-term problems.
- Sleep on your side , using a pillow to hug and place 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 from your lower back to the front of your thighs.
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Avoid sleeping on your stomach, as this can cause your back to arch more and your neck to twist too much.
Choosing the Right Pillow and Mattress
Choosing quality sleep equipment is a worthwhile investment in your long-term health. The right mattress and pillows will provide the right 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 sleeping habits
Establishing good sleeping habits is an important factor in reducing back pain and allowing the body to rest fully. For those who have problems, try to make these changes to help improve the quality of sleep.
- Create a suitable environment , such as reducing light and noise.
- Do some gentle stretching before bed to loosen your muscles.
- Wear comfortable clothing that is not too tight.
- Avoid using your phone or electronic device screen before bed to allow your body to adjust to sleep mode more easily.
- 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 health mattress from mr.big.
If you experience back pain while sleeping or wake up with frequent back pain, choosing the right mattress and pillow can help relieve the symptoms. We would like to recommend Mr. Big, the real expert in sleep! We have a range of health mattress pads designed to relieve back pain and help you sleep soundly throughout the night, including health mattresses that will help you sleep without back pain and wake up feeling refreshed and ready to start a new day. Contact us today to find the best sleep solution for you or come and consult with our physical therapist-trained Sleep Coach at our store.