Waking up with a stiff and sore back is incredibly common. But that shouldn’t mean you have to put up with it!
If you experience back pain from “sleeping funny” or even sleeping in a comfortable bed, there are simple things you can do ensure that you start the day the pain free way!
So what causes back pain when you’re sleeping?
According to our Fareham chiropractor, your sleep-induced back pain is likely to be caused by a misalignment of your spine. Most of us have less than perfect posture and the activities we do throughout the day can begin to tighten muscles in our backs. The result of this is pain and stiffness.
Sitting all day, for example, can cause the muscles in the hips to tighten, which can lead to an over-curvature of the spine around the lower back. Slouching can also cause the muscles in the shoulders to tighten which can result in pain in the upper back. Certain sleeping positions can then exacerbate this tightness. The fetal position (that many of us find extremely comfortable) tends to cause more excess curvature in the spine and too much straightness in the legs.
Sleeping on the back can the lower back to arch, and sleeping on the stomach can push the hips back, which can also leading again to curvature of the lower back. All of this stress on the spine and surrounding muscles can lead to tightness and pain upon waking up or even during the night.
Fortunately, there are a few simple fixes for back pain caused by sleep, which take only a few minor adjustments to your usual sleeping position.
The first step is to use a thin pillow or a folded towel instead of a stack of pillows. This will help to reduce the strain on your neck. Then, place another beneath your knees. This will ease some of the strain on your lower back.
If you prefer sleeping on your stomach, for example, placing a thin pillow under your hips can help to reduce pressure on your spine.
If you prefer to sleep on your side in the fetal position, putting a pillow between your knees will ensure that one side of your hip is not being pulled down.
Remember that it’s not just about you sleep! Your posture and activity during the day has a significant effect on muscles that could end up feeling sore no matter what position you sleep in.
So during the day, focus on maintaining good posture at work and taking frequent breaks to get up and stretch.
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