We all want to wake up refreshed and feeling our best, but for a lot of people, waking up brings immediate back pain. It may fade after moving around a bit, or it could linger as soreness and stiffness all day.
If this happens every once in a while, it may just be bad sleep positioning. But when you have recurring back pain upon waking up, it likely means there is an underlying issue there. Finding relief means finding out what that issue is.
Your Sleeping Position Matters
The way you sleep has a large impact on how your back (and the rest of your body) feels when you wake up. Certain positions can put more stress on the spine than others, especially since you usually maintain them for hours at a time.
Generally, sleeping on your back is considered the best and most neutral option, but that relies on a supportive mattress and pillow. But for side sleepers, the hips and shoulders commonly are the first places to show discomfort, and sleeping on your stomach increases strain on the neck and lower back.
The goal is to keep the spine in a neutral position while sleeping. When the spine remains properly aligned overnight, muscles and joints are less likely to become irritated or tense.
Your Mattress and Pillow Could Be Part of the Problem
What you’re actually sleeping on can be a big part of your spinal health, especially since you sleep for about a third of every day. An unsupportive or old mattress may let the body sink into awkward positions throughout the night, and a pillow that isn’t the right firmness can strain the neck and upper back.
Even if a mattress once felt comfortable, normal wear and tear can affect its ability to support proper alignment. If you consistently wake up feeling stiff or sore, it may be worth evaluating whether your sleep setup is helping or hindering your spinal health.
Stiffness Can Build Up Overnight
During the time you’re sleeping, your body is less active than it is during waking hours. That reduction in movement gives your joints and muscles the chance to stiffen, especially if there is already tension or restricted motion in the spine.
A lot of people that visit us at Bare Chiropractic notice their discomfort is at its worst first thing in the morning. This is often related to overall spinal alignment and joint mobility, or even your general posture and habits throughout the day. Stiffness gets more of a chance to build up overnight, so you tend to notice it more in the morning.
A Billings chiropractic evaluation can help identify areas where the spine may not be moving properly to help prevent issues with stiffness and soreness in the mornings.
Supporting Better Mornings
If you regularly wake up with back pain, the best thing to do is think farther back than your morning routine. What happens overnight is probably a big part of the issue.
At Bare Chiropractic, we are committed to helping you move and feel your best. Dr. Thomas Keogh and our Billings chiropractic team are here to support your spinal health and sleep habits. Contact us today to schedule your visit!
Sources
Cary, D., Jacques, A., Briffa, K. “Examining relationships between sleep posture, waking spinal symptoms and quality of sleep: A cross sectional study.” PLoS One, 2021 Nov 30; 16 (11). https://pmc.ncbi.nlm.nih.gov/articles/PMC8631621/
Chun-Yiu, J.P., Man-Ha, S.T., Chak-Lun, A.F. “The effects of pillow designs on neck pain, waking symptoms, neck disability, sleep quality and spinal alignment in adults: A systematic review and meta-analysis.” Clinical Biomechanics (Bristol, Avon), 2021 May: 85: 105353. https://pubmed.ncbi.nlm.nih.gov/33895703/
