According to a study, 90% of French people have already suffered from back pain. Morning is one of the best times for these pains to appear. Faced with the evil of the century, there are different strategies to put in place for radiant awakenings.
Why do we have back pain when we wake up?
Feeling of discomfort in the lower back or higher pain around the spine: morning back pain appears in different forms. Several factors can explain its appearance:
A bad sleeping position
The quality of your sleep is affected by the position in which you sleep. If you lie on your back, side or stomach all night, pain may appear in the morning.
An unsuitable mattress and/or pillow
Have a good mattress, but also a quality pillow are two key elements to avoid back pain. You have to find the right balance between support and a warm welcome.
What you do during your day also influences the state of your back in the morning.
- Inadequate posture during the day
Long days behind a computer or standing lead to muscle tension. They can be exacerbated at night.
- A lack of physical activity
In order to resist bad postures, your body needs strong muscles. Without regular sporting activity, you lose tone, flexibility, but also mobility.
- Too long nights
Rest is essential, but 7 to 8 hours of sleep is enough. Beyond that, lying down can cause muscle pain.
Five good reflexes to no longer have back pain in the morning
Consulting a healthcare professional is essential if you suffer from back pain when you wake up. You can also implement simple strategies to reconnect with smiling mornings.
Choose a mattress made for your body type and your needs
A mattress adapted to your body shape and your sleeping preferences is crucial. Good support helps distribute the weight over the entire surface of the mattress. Pressure points are released, your muscles can finally relax.
Choosing the right pillow
The choice of pillow is as important as that of your mattress. Be sure to select a model that preserves the natural alignment of the spine. If you sleep on your side, a fairly thick pillow is recommended. On the back, you can choose a lower model. Finally, on your stomach, a thin cushion allows you to reconcile your preferred sleeping position and the health of your back.
Recommended positions to reduce tension at night
Adjust your comfort on your back by placing a pillow under your knees. On your side, try placing a cushion between your legs to relieve your spine.
Stretch in the morning
Incorporating gentle stretches into your morning routine can help loosen tight muscles.
Strengthen your postural muscles
Pilates, yoga or stand-up paddle are favorite disciplines to build up your muscles in depth. This helps you maintain better posture throughout the day: tension decreases.
How to choose the best mattress for your back?
To give yourself restful sleep, but also prevent back pain when you wake up, take the following criteria into account:
This first allows you to choose the right size for your mattress. For a couple, a minimum width of 160 cm is recommended to guarantee good sleeping independence. Your sleeping space is not deformed due to the presence of your partner. If you tend to sweat at night, this is also a factor to consider when choosing a good mattress. Also remember to check the compatibility between your bed base and your future mattress.
To find optimal support, take into account your desires, but also your body shape. If you have a large frame, a soft mattress will not provide you with adequate support. Your spine will be completely stretched. Favor a firm, or even extra-firm, hold. For smaller body types, a balanced mattress helps maintain a horizontal spine. If your mattress is too firm, the number of pressure points increases and your muscles do not relax.
It’s about the comfort you feel when you sit on the mattress. You can enjoy a soft welcome on a firm mattress or vice versa.
- Memory foam: you get personalized support combined with good sleeping independence.
- Pocket springs: they optimize air circulation. This is the choice to favor if you sweat a lot. They are perfect for large sizes or so as not to be disturbed by your partner’s movements.
- Biconical springs: they offer tonic support for very good value for money.
- Latex: it very easily combines a soft welcome and firm support. It also promotes good air circulation.
Slatted bases offer a perfect combination with all mattresses except spring ones. These must be combined with a box spring using the same technology.
The trial offer
Nothing beats a few nights with a mattress to find out if it can relieve your back pain when you wake up. Opt for a model that offers several trial nights to make sure it meets your expectations. If this is not the case, you can be refunded.
Back pain when waking up is not inevitable. A good mattress, regular sporting activity and better posture on a daily basis will help you relieve pain.