Unfortunately, mornings are uncomfortable for people everywhere. If you’re having to wake up each morning with stiffness or soreness consistently, think about these possible causes and solutions.
1. Your Mattress and Pillow Aren’t Supportive
To sleep well, you need to have the right equipment. The mattress you own should give you as much support and comfort that you need. If the mattress you currently own is sagging or you find you are using a pillow that doesn’t promote proper neck posture, you will find that you will be waking up with pain. Try changing your sleep equipment to test if that is what is causing you pain. Experts prove mattresses should be replaced every 5-7 years for lack of quality. For pillows, try to stick with just one. Using two or more tends to throw off a normal posture and it can cause neck pain.
2. Your Sleep Position Doesn’t Promote Good Posture
If you find that you tend to wake up with a sore neck or back, think about changing the way you sleep. Those who tend to sleep on their stomach normally have the most complaints because that position can put strains on your neck (since you have to turn your head to breathe). We want you to understand why sleeping on your back with a pillow under your knees, or on your side with a pillow between your knees is the best form of sleeping posture.
3. You’re Getting In and Out of Bed Improperly
If you’re not doing this right, don't feel bad because many people don't do it properly, plus it can cause strains and discomfort. To properly lie down, make sure you sit on the edge of your bed, be sure to put your arms to your sides, and tilt your body into the bed, maintaining the bend of your knees at approximately 45+ degrees. Bring your feet into a lying position or try to roll onto your back. When getting out of bed, start with being in a side-lying position while your knees are bent, then be sure to use your arms to bring your body upright into a seated position, moving your legs over the edge of the bed as you get up. Make sure you watch this video tutorial to see this technique in action.
4. You Are Overdoing It During the Day
Consistent and daily exercise is highly recommended for you to have some help in strengthening your muscles and maintaining overall health, but if you push yourself too hard at the gym, you may start waking up with back pain and stiffness. Always try to be aware of your posture during each exercise and really make time to have a proper warm-up and cool down. Also, don't forget to stretch regularly so you can avoid muscle tightness.
5. You Have A Musculoskeletal Injury
Musculoskeletal conditions, such as arthritis, causes very painful mornings after sleeping in the same position for long periods of time. Some injuries can cause stiffness from the lack of movement while you are asleep. If you suffer with morning pain or think you might have a musculoskeletal injury, give our office a call. Speaking with an expert about ways to lessen this type of pain can actually help get you on the path to waking up feeling more loose, instead of stiff and in pain.