Morning back pain doesn’t have to be a problem

Back pain in the morning doesn’t have to be a problem

Many people experience it every day: They wake up with back and muscle pain and have trouble to get going. Or even worse: Their sleep is already disrupted by pain during the night. This doesn’t have to be the case if you follow tips on how to position yourself properly while sleeping.

The Problem

Most often, it is tense muscles resulting from one-sided strain that plague us. During the day, we don’t feel this as strongly because we constantly change our body position. While sleeping, however, we hardly move at all; the tension intensifies, as do the pain signals, which in turn increase the tension. Unsuitable beds and pillows also play a role.

This vicious cycle can worsen over weeks and months. It often leads to significant limitations in performance and, above all, to a decline in quality of life. What can people with such problems do to noticeably reduce or even prevent tension-related pain in the morning?

Tips:

• Sleep on your side. When lying flat on your back or stomach, the body cannot relax properly because the back muscles, hip flexors, and the muscles at the back of the legs are stretched.
• If you prefer to sleep on your back, place a pillow or a roll under your knees. This relaxes the hip and back muscles.
• Relax before going to sleep. The more relaxed we are when we fall asleep, the less pain we’ll feel when we wake up.
• Strengthen and stretch your muscles, but do it right. Seek out a fitness trainer who specializes in back pain.
• Lie correctly. If back pain disappears after a few minutes in the morning, it might just be due to the wrong bed. We suggest seeking advice from a sleep specialist.