There can be various reasons for this, but changing a few sleeping habits, and including adequate physical activity in your daily life, will certainly help you reduce this annoying morning pain.
Improve Your Sleep Posture
The best way to deal with aches when you wake up is to prevent them. If you suffer from morning back pain, you should absolutely start paying attention to your sleeping posture. The position that you sleep in,can considerably contribute to spinal stiffness and aches.
Take a look at the following advices:
- Try to avoid sleeping on your back as much as possible. This type of extended body position will arch your back and cause pain. If you know that you will unconsciously turn on your back during sleep, place one or two pillows under your knees and thighs before going to bed. This will help your spine to stay flexed, and prevent it from aching.
- One of the worst positions for sleeping is on your belly. It tilts your pelvis forward and puts pressure on your abdomen, while contracting your lower back muscles. This, of course, leads to back pain. Lying on your stomach forces you to put your head in an uncomfortable position, causing stress and strain on your neck and spine. To avoid postural problems, always place a pillow under you pelvis when you go to sleep.
- Lying on your side with a pillow between your legs is absolutely the best sleeping position, as it does not put any pressure on your joints and muscles. In this way you will prevent, or at least greatly minimize morning back pain, stiffness and cramps.
Choose a Mattress That Provides Solid Support
A quality bed and a correct sleeping posture will prevent you from having to deal with aches when you wake up.
First of all, avoid sleeping and taking naps on the couch. Second, and even more important, check the condition of your mattress.
The mattress is supposed to support the weight of your body and suit your posture. It needs to be well built and shaped, in order to prevent your back from arching.
Ask for professional advice and choose a form-fitting mattress or a medium-firm one, to provide best comfort and support for your back.
Remember that sleeping on an extremely firm mattress is not good at all, for it brings more pain than relief, and worsens your back condition. If however your mattress is too soft and old, try putting a wooden board under it.
Dedicate More Attention to Your Body
Doing more exercises and stretching will improve your posture, increase the flexibility of your joints and reduce, if not completely eliminate pain. Always consult your doctor before undertaking any physical activity, and make sure that your back pain is not caused by a major injury or other serious trauma or disease.
- It is clinically proven that inactivity may worsen back pain and lead to many other health problems. Light recreational sports and moderate physical activities that are very beneficial for your posture, include: walking, tai chi, swimming and adequate back pain exercises. Try doing them regularly.
- Always pay attention to your posture. Keep your back straight while walking and be particularly careful not to keep your spine arched when sitting or doing a sedentary job.
- Treat yourself to regular massages. They will relieve back pain and help to relax contracted muscles. Make sure to inform the therapist of painful areas on your back.
- Stretching is one of the best ways to deal with aches when you wake up. Before you even get out of the bed in the morning, you should stretch your back. Try the following exercises:
Lying on your back, bend both knees and use your hands to pull them gently toward the chest. Hold the stretch for 10 seconds, then release.
Perform the same exercise as described above, but instead of pulling both knees up, do it first with one knee, then switch legs.
Lying flat on your back, bend both knees and stretch your arms out to the sides. Slowly move and lower your knees to the right, as close as you can toward the floor. You shouldn’t feel any pain. Hold the stretch for 10 seconds, then release and repeat the movement in the opposite direction.