Sore back in the morning: 5 tips to avoid back pain when you wake up in the morning
If you suffer from back pain, you are not alone. In fact, Statistics Canada estimates that between 70% and 85% of people will have back problems to varying degrees in the courses of their lives. For many, this back pain occurs after a night’s sleep. Fortunately, there are ways to relieve back pain in the morning. Today on our blog discover our 5 ways to avoid back pain in the morning!
1- Create new (very simple!) daily habits
If you spend most of the day sitting (at work, in the car, eating, watching television, reading), it is quite possible that your spine is not always well supported. Don’t be to hard on yourself; this is quite normal! To change the situation and adopt a better posture, we recommend positioning a lumbar roll or rolled towel between the back of your chair and the small of your back which will help support your spine. In addition, every 30 minutes, take a few seconds to get up, walk for a few minutes and stretch your back.
2- Stretching and Exercising
Experts consider a lack of flexibility and muscle tone to be a major cause of back pain. We recommend to consult with a health professional to ensure you choose stretching and physical activities that are best suited to your back’s condition. This way, you will be guided towards safe exercises that will make you feel good. Make this a priority in your agenda and your daily habits!
3- Buy a New Mattress
A worn or outdated mattress is not a direct cause of back pain in the morning, but it is one of the most important aggravating factors! Semi-firm mattresses are regularly advised by specialists, but it could be that a softer or harder mattress suits you better. That’s why it’s important that you spend time in your local store to test out different mattresses and find the right one for you! Make sure you get sound advice from the store’s sleep consultants.
4- Change Your Pillows
Just like a mattress that is no longer suitable, inadequate pillows aggravate back pain and can make your life really unpleasant! In fact, a bad pillow can cause tension, headaches and stiffness in your back. Buying new suitable and comfortable pillows will maximize the quality of your sleep and your well-being in the morning. By discussing your sleep patterns with an experienced advisor, he or she will direct you to the pillow models that suit you best.
Psst! You can read more about our tips on how to make your pillows last longer.
5- Pay Attention to Your Sleeping Posture
Even when sleeping, you must be mindful of your posture. Sounds like Mission Impossible, right? Not really; there are tricks to address having a better sleep posture. First, an adjustable bed is highly recommended to help you get a better posture while sleeping. Then, if you sleep on your side, we recommend you put a pillow between your legs to helps to reduce tension in your slower back. If you are more the type to sleep on your back, put a pillow under your knees to allow your back to be in a more natural position.
We hope our tips will improve your comfort at sunrise and reduce your back pain! Always seek medical advice if you’re experiencing chronic back pain. We wish you an excellent morning!
If you suffer from back problems in the morning, what are your tricks to avoid aches and pain when you wake up?