First things first
There are numerous possible culprits for morning back pain, but if it persists despite your best efforts to correct your sleeping position, consulting a doctor or specialist is a necessity. Unfortunately, morning back pain may indicate a deeper problem that requires medical attention.
Sleeping position, mattress and pillow
With that said, common causes for the morning discomfort include: a sleeping posture that doesn’t align your spine in the correct manner; a mattress that, being either too firm, too soft or has collapsed due to age, doesn’t support the length of your spine (especially your lower back), and; a pillow that is either too thick or too soft to offer proper support to the cervical region of your spine (i.e. your neck).
So, in addition to finding a good mattress (memory foam, for example, has the advantage of hugging the contours of your entire body, and thereby offers support) and a firm pillow with the appropriate thickness for your neck, developing a recommended sleeping posture could produce great results.
1. Try not to sleep on your stomach
- Many of us find this position comfortable when falling asleep, but it really isn’t great for your back. There are two central problems: firstly, this position flattens out the natural curvature of your lumbar spine (lower back) which puts strain on the surrounding muscles.
- Secondly, your neck is rotated which also places strain on muscles in the area. If you have to sleep on your stomach, place a pillow under your belly.
2. Sleeping on your side
- This position is favoured over sleeping on your stomach despite the fact that your body weight is concentrated over a relatively small area. Memory foam should offer support along the length of your spine, but two interventions may help further reduce the possibility of morning pain.
- A pillow between the knees should keep your spine, hips and pelvis in alignment. A small rolled towel or small pillow can also be placed between the area just above your hips and the mattress if there’s a gap between the two.
3. Sleeping on your back
- This posture spreads the weight of your body over a large area and therefore avoids placing too much strain on sensitive pressure points.
- To achieve best results, place a pillow under your knees (this puts the spine in a “neutral” alignment and allows it to curve naturally). A rolled towel or small pillow placed under your lumbar region could provide even more support.
Again, if the pain persists despite a committed effort to changing your sleeping position, consult a medical professional as it may be a symptom of an underlying condition that needs treatment.
