Quality sleep is an incredibly important part of our health, and we all want to wake up feeling fully rested so we can tackle the day. The problem is that for many people, mornings are uncomfortable. If you’re waking up each morning with stiffness or soreness, consider these possible causes and solutions.

1. Your Mattress and Pillow Aren’t Supportive

To sleep well, you need the right equipment. Your mattress should be able to give you both support and comfort. If your current mattress is starting to sag or you’re using a pillow that doesn’t provide you with proper neck posture, you’ll be waking up with pain. Try replacing your sleep equipment to see if that helps. Experts claim mattresses should be replaced every 5-7 years. For pillows try to stick with just one. Using two or more will throw off what is typically a neutral posture and cause neck pain.

2. Your Sleep Position Doesn’t Promote Good Posture

If you’re waking up with a sore back or neck, consider changing what position you are sleeping in. Stomach sleepers tend to have the most complaints because they put themselves into a position that places stress on their necks (since you must turn your head to breathe). We encourage you to sleep on your back with a pillow placed under your knees, or on your side with a pillow between your knees.

3. You’re Getting In and Out of Bed Improperly

Surprisingly, if you’re not doing this right, it can result in you experiencing strains and discomfort. To lie down properly, try to sit on the edge of the bed, pull your arms to your sides, and tilt your body into the bed, maintaining the bend of your knees at 45+ degrees. The next step is to bring your feet into a lying position or to roll onto your back. To get out of bed in the morning, start with a side-lying position while your knees are bent, then use your arms to push your body upright into a sitting position, swinging your legs over the edge of the bed as you rise. Watch this video tutorial to see this technique in action.

4. You Are Overdoing It During the Day

Daily exercise is highly recommended to help strengthen your muscles and make sure that you are maintaining overall health, but if you’re overdoing it at the gym, you may be waking up with back pain and stiffness. Always make sure to pay attention to your posture during exercise and make time for a proper warm-up and cool down. Don’t forget to stretch often to avoid muscle tightness.

5. You Have A Musculoskeletal Injury

 Musculoskeletal conditions, such as arthritis, can cause painful mornings after lying in the same position for long periods of time. Injuries can also cause stiffness because of the lack of movement you have while you sleep. If you have morning pain or suspect you have a musculoskeletal injury, be sure to give our office a call. Talking to an expert about ways to minimize your pain can help get you out of pain and back on the path to waking up feeling more refreshed.

Dr. Marcus Alvarado

Dr. Marcus Alvarado

Owner, Physician

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