Top Tips to Wake Up with A Pain-Free Back
It doesn’t feel great waking up with back pain; in fact, it feels worse—thinking how you failed to comfort your body during those 6-8 hours of sleep and now you have to get up and make it to the office with all that pain. Having backache during sleep or after getting up could be due to some bizarre sleep positions or because of a medical condition. You might want to consult a doctor if the pain is unbearable; if not, you might want to work on your posture during sleep and even after that.
Normally, there are three main reasons for morning back pain:
1. Sleeping postures
The most obvious reason for morning backache is a poor posture that includes a kink in your back. You might not think that your posture is bad, but once you have gone to sleep, it could get really bad.
2. Fibromyalgia or myofascial pain syndrome
Fibromyalgia includes increases sensitivity and reduced thresholds for pain. People who suffer from this disease tend to get up with tired body as if they didn’t sleep at all even after a full night’s sleep. In the case of myofascial pain syndrome, a person’s body gets infested with “trigger points” that ache and sore and may need a massage or heat to treat them.
3. Inflammatory back pain
This is one is the scariest of the reasons as person having inflammatory back pain (IBP) may have to live with for a long time. However, misdiagnosis is common for even health professionals.
Technically, IBP causes night pain and not the morning backache. The morning time back pain is just a remnant of nighttime symptoms and they get milder as you sleep through them.
We know the reasons now and so it could be anything. For a medical condition like IBP, Fibromyalgia or myofascial, you will have to consult a doctor, but if you believe that your sleeping posture is poor, there are a few things you can do to take care of it.
1. Keep your spine perfectly aligned
Whether it’s sleep time or work time, your spine needs to be aligned with your torso; if you aren’t taking care of your spine during the eight-hour work shift that you sit through, chances are likely that you would feel trouble getting to sleep. Practice your spine’s alignment by sitting tall on your chair; you could also use kneeling chairs to achieve that.
2. Have a proper sleep position
Make sure that your back is not overly arched, nor it’s overly rounded. For some people their shoulders are hunched back and their head is down too much towards their chest. Sometime, tilting your head way too back could also disturb the neck alignment.
3. Sleep on your back
If you have been experiencing some back pain, it’s time that you temporarily pick the sweetest position to sleep, i.e. on your back. If you feel there is a gap between the mattress and your back, put a pillow just under your legs; this will help you reduce the natural arch that could prevent you from sleeping comfortably on your back.