When you wake up in the morning with pain and stiffness in your back, this can be caused by a bad mattress or bed base. But there are many more causes that can explain back pain, such as problems with your back due to overloading or sitting in one position for too long.
Once people started to walk upright, but in the last decades, we have been sitting more and more. Most people have particularly pain in the lower back, between the shoulder blades or in the shoulders and neck.
In this article, we discuss the possible causes of back pain after sleeping. We also give you some tips that can help you reduce back pain after sleeping and possibly prevent it.
Good sleep posture prevents back pain after sleeping
A good sleeping position is essential to prevent back problems after sleeping. In case of back problems, it is advisable to sleep on your side. This prevents the pain the most.
It is also good to put an extra pillow under the arm that supports the bed. This means less stress on the rib-vertebra connections. That is very important, because tension in that area also causes a stiff neck, making it harder for you to look back.
Another pillow for extra stability can be placed between your knees. When your knees stay in line, the pelvis remains stable. The pelvis is the basis for the spine.
Finally, with low back pain, you can put a thick pillow under your knees, so that you will not easily make your back hollow.
You will then be completely wrapped in pillows but will remain stable in this way with less chance of back pain! Try to keep the joints loose by moving light from time to time.
Check your mattress
How old is your mattress and bed base? A mattress lasts about 8-10 years, depending on your weight and height. After a certain amount of time, the mattress will collapse in the middle and you will lie in a crooked position. You often also tend to sway more during sleep.
It is the time for a new mattress and/or bed base. A good mattress is pricey but is worth the investment for your health.
The choice of a new mattress depends on your situation. Be well informed by a specialist store about the mattress that suits you best. If you have a partner, it is an idea to buy 2 different mattresses for 1 bed.
A good mattress should distribute and relieve the pressure, keep the neck and back aligned and stimulate blood circulation. It is often thought that a hard mattress is better for the back; this is an outdated idea; it is different per person.
A memory foam mattress with a pocket spring or a cold foam base can provide a solution for back pain after sleeping.
It also depends on whether you are a belly sleeper or whether you always sleep on your back:
- Do you usually sleep on your back? Then you can best choose a mattress that supports your neck and back well.
- Do you usually sleep on your stomach? Then purchase a sturdy mattress that supports your stomach and prevents back pain. Combine this with a soft pillow.
- Do you usually sleep on your side? Then you look for a mattress that follows the contours of your hip and shoulders.
Waterbed at back pain
Some people swear by a waterbed because there is less pressure on the joints and muscles.
Yet there are also many people who can not sleep on a waterbed. You often feel every twist that your partner makes and can therefore often be taken out of your sleep during the night.
This is, therefore, a matter of personal preference.
The pillow
If the pillow you are sleeping on is not (any longer) good, it is possible that you are lying down. Here you can get headaches, back pain, and neck complaints.
Your pillow has a lifespan of about 3-5 years, after which it loses its resilience and hygiene. and may have become too weak or too hard.
Make sure you buy a new mattress first and then adjust your pillow accordingly. A soft mattress usually goes in combination with a soft pillow (and vice versa).
When purchasing a good pillow, make sure that your head is in line with your spine and supports the head properly so that the neck muscles can relax. It does not matter if the pillow is performed or that you have to shake it, as long as it ventilates well.
Cushions with buckwheat caps and cherry stones also give a lot of support without feeling hard. The cherry seed cushion can be heated for extra lighting.
If you do not sleep in your own bed, it is advisable to bring your pillow.
Overloading the back
Do you perform a lot of physically demanding labor or work during the day in which you make one-sided movements? Then it is quite possible that you overload your muscles and joints. Rest, warmth and muscle gel can reduce your pain.
Do you have a sedentary profession? Even then your back may be overloaded. By moving more you can keep the muscles supple and strengthen to reduce pressure on your spine. Go to the gym in the evenings instead of hanging on the couch. Or take a nice walk.
Stretch exercises against back pain after sleeping
With back pain, you quickly have the tendency to take it easy. It is indeed good for example not to lift heavy things and not to bend, jump or run too often.
However, it is very good to do a minute or 5-10 stretch exercises in the morning after getting up and in the evening before going to bed (preferably somewhere in the middle of the day) to make your back flexible. hold. Hold each stretch for about 20 seconds.
If you have had back or neck problems for some time, it is useful to discuss with your physiotherapist or chiropractor which exercises are suitable for you.
Abdominal exercises also work well to relieve your back.
You can also strengthen your back with pilates or yoga. It is wise to do this under supervision if you have had back problems for some time.
Heat against back pain
An electric blanket can help to pre-heat your bed. Do not leave your electric blanket on when you are asleep because it is important that your body can continue to do its work at night and does not slow down too much because of the heat.
Also a warm bath before bedtime, a warm jug or heat patches help relieve the pain.
Physiotherapy for back pain
You could go visit the physiotherapist to have your back checked. Your back muscles have a big influence on your spine. Adjusted training and strengthening of your muscles can solve many back problems.
Perhaps a manual therapist or chiropractor may discover a tilt or blockage of your vertebrae that could explain the back pain.
There are more causes of back pain, such as:
- spit
- muscle tears
- osteoporosis (bone loss)
- nerve pain
- slanting position (such as scoliosis)
- a hernia
- rheumatism
- narrowing of the spinal canal
- inflammation of the vertebrae
- the tumor on the vertebrae
- worn intervertebral discs
- cramping of the muscles
- Bechterew's disease (inflammatory rheumatism)
- arthritis
- arthrosis
It is not wise to take painkillers every night to get better sleep. Use pain medication such as anti-inflammatories or antibiotics only if the pain is too severe and can not be treated with other solutions.
In contrast, painkillers can help you to move (temporarily) more smoothly and without pain, and in that case, it can be beneficial. Keep listening to your body; painkillers can camouflage the signal that something is not right so that you can go too far.
Back pain after sleeping due to abdominal fat or pregnancy
If you are more firm, there may be more pressure on the lower back. Your lower back gets more weight both at night and during the day. If you manage to lose some pounds, this can be beneficial for your back, shoulders, and neck.
Women who are pregnant also have to deal with more pressure on the spine. In addition, there is also the softening of the cartilage. Usually, a pregnant woman suffers more from the softening by the hormones than from the weight of the baby.
Coming out of bed with back pain
If you want to get out of bed, this is the right method: Roll up your side to the edge of the bed. Bend your knees and hang your lower legs horizontally next to the bed.
By pressing your upper body sideways and going down with your legs at the same time you come into sitting position on the edge of your bed.
In this case, your upper body stays completely straight and by supporting your arms you are sitting upright like a tumbler. There has been less pressure on your spine now.
General tips for back pain
With a seated profession it is wise to regularly take a walk (without a heavy bag). Long sitting gives a higher load on the back.
In any case, try to sit upright with sufficient support in your back and also look for support with your feet. (With your legs at a 90-degree angle gives the best result.) Also, make sure you have a good office chair.
Watch out with heavy lifting that you lower your knees and lift your legs instead of with a bent back. When carrying messages, it is wise to divide the weight of bags on the left and the right side of your body so that you do not go crooked.
Walk on good shoes, especially if you suffer from a leg length difference or a sagging foot instep. If your legs are not equal, your pelvis will also become crooked and that will eventually pull your back.
When standing, it is useful to tighten your stomach muscles very lightly. Keep on breathing well. Make sure that you do not overstretch your knees and that you will follow your back.
Do you have a standing profession? Try to turn your back on both sides regularly, keeping your legs and pelvis still. You can also lean on one leg and pull your other leg up from your hip. This is good for the low back muscles. Then repeat with the other leg.
Do you often suffer from back pain when you get out of bed? Is it over again when you get started or do you continue to suffer during the day?
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