Do you regularly wake up with pain in your upper back? Then you are not the only one. High back pain after sleeping is a common problem and can immediately start your day unpleasantly. In this blog, we discuss the causes and provide practical solutions to improve your sleep.
In this blog, we will specifically address high back pain after sleeping. Do you suffer from high back pain in general? Then read our other blog
Causes of high back pain after sleeping
Poor sleep position
This is the most common cause of back pain when waking up. Incorrect posture while sleeping can put pressure on your spine and muscles. In particular, sleeping on your stomach without proper support can aggravate back pain.Wrong mattress or pillow
A mattress that is too hard or too soft can not adequately support your back. The wrong pillow can also cause your neck and upper back to lie in an unnatural position. If you often suffer from high back pain after sleeping, it may be a good idea to go to a specialised bed specialist to get advice on a suitable mattress and pillow for your body type and sleeping position.Muscle and joint stiffness
When you lie still for a long time, your muscles and joints can become stiff. This can occur especially if you do not move much during the day.Stress and tension
Mental stress can manifest physically in the form of muscle tension in the upper back, which can worsen while sleeping. Notice that you 'hold' a lot of stress and tension in your body? Try working on this through yoga, breathing exercises or meditation, for example.Underlying health problems
Conditions such as arthritis, a herniated disc or inflammation can contribute to chronic back pain, even after sleeping.
Solutions for high back pain after sleep
Improve your sleeping posture
Try sleeping on your side with a pillow between your knees or on your back with a pillow under your knees to keep your spine in a neutral position.Invest in a good mattress and pillow
A mattress with the right firmness and an ergonomic pillow can help to properly support your back and neck.Do stretches before bed
Gentle stretching exercises help reduce muscle tension and prevent stiffness. It is good to do these exercises before going to bed, but it is of course even better to stay active during the day as well. If you cannot, try to make it a priority to move for at least one or two minutes every hourReduce stress
Relaxation techniques such as meditation or breathing exercises can help reduce stress-related muscle tension. If you find that you have too much stress structurally, try to find out whether you can change something in the situation or find a way to deal with the stress in a different way.Stay active during the day
Regular exercise, such as walking or yoga, can strengthen your muscles and reduce back pain.
