Upper back pain after sleeping is a problem affecting many people. Your upper back controls several moving parts in your body. The 15 pounds of the head are supported by the neck, the low and mid back are controlling the rest of the body, while the shoulders have to deal with the stress placed on the arms. Usually related to poor or weak posture, it can begin with an accident, an injury or even long-term lifestyle habits. However, the most common cause of this pain, is poor sleeping posture. If you wake up with back pain, here is how to get rid of it.
Sleep is Important
First, you need to ensure that your sleeping position is conducive when it comes to maintaining the natural curves of the spine. Avoid sleeping on your stomach. Such a sleep posture can cause headaches and pain when you wake up. Sleeping on your stomach also places the spine in a wrong or unnatural position.
Instead, try sleeping on your back or side. If you are a back sleeper, it is advisable to place a pillow under your knees. If you sleep on your side, insert a pillow between the knees. Placing a pillow underneath or between the knees allows the spine to maintain its natural curves during sleep. Side sleeping is always the best in terms of aligning your spine to its natural positions.
Check Your Bed Setup
If you are suffering from upper back pain after sleeping, then you need to check your sleeping supplies. It is very hard to find a conventional pillow that provides proper neck support. Most feather pillows in the market today don’t provide sufficient neck support. This might lead to neck soreness, even when sleeping in the recommended back and side positions.
Chances are very high that you will require a cervical pillow, to minimize the strain placed on your neck and upper back. Such types of pillows are designed specifically to provide proper support to the neck curves, during sleep. Cervical pillows also positions the neck in its natural and desired state. They are best suited for back and side sleepers. They also make it hard to sleep on your stomach, which is a very useful feature.
Similar to pillows, mattresses should provide the appropriate level of support needed to maintain a proper sleep posture. Squishy pillow top mattresses are very common these days. Not that they are better than the other varieties, but the media has created a buzz around them. This has led people to believe that they can only enjoy proper sleep when using squishy pillow top mattresses. However, they might be the reason why your upper back hurts after sleeping. Since they are too soft, they sometimes allow the body to bend exceedingly downwards, especially at the waist. On the other hand, if you have a very firm mattress, then it will not compress adequately. This means that the body will not sink downwards in the right locations. This leads to unpleasant bends around your lower back. To deal with this problem, purchase medium-firm mattresses. Additionally, change your mattress every 10 years or so.
Getting Rid of Upper Back pain after sleeping
Ensure that you get out of bed properly. When waking up, most people sit up then twist their backs as they prepare to assume a standing position. They then use their back to stand up. However, this method is wrong. Once you wake up, the proper method to exit the bed is to roll to the side. You should then use your arm to push upwards while lying on the side. Once you attain this position, move to the edge of the bed, then use your legs to get up. Avoid using your back to get back as much as possible.
Sleeping is an essential part of life, therefore it should provide you with the relaxation you need to start a new day. Back pain after sleeping can even spoil your entire day. Therefore, if your upper back hurts after sleeping, consider the above tips. If the problem persists, it is always advisable to seek the services of a professional health practitioner.