For individuals getting up with pain and stiffness in the back, neck, and shoulders practically every morning becomes frustrating and depressing. For most, the pain wears off throughout the day but having to deal with it at the start of the day. Dr. Jimenez of Injury Medical Chiropractic and Functional Medicine Clinic offers some pain reduction and prevention suggestions.

The body spends around a third of each night sleeping because it is a vital part of life. Sleeping means it is time to relax and prepare for the next day. For many, sleeping can be uncomfortable and can cause back and neck pain when getting up. An individual can take steps to ensure that correct sleep is achieved while preventing neck and back pain.

Sleep Position Is Important

Sleeping in a position that maintains the spine’s natural curves is essential. It is recommended not to sleep on the stomach, as this places the spine in an unnatural position and allows the pelvis and lower back to sink into the mattress with no support. This position can also cause neck pain and headaches when getting up. If this position can’t be changed after years of practice, place a pillow under the stomach and/or pelvis to keep the lower back and pelvis straight.

• Sleeping on the side or back is highly recommended.
• Side sleepers should also place a pillow between the knees.
• Back sleepers should place a pillow underneath the knees.
• Placing a pillow between and underneath the knees gives the spine proper support to maintain the natural curves.

Check How The Bed Is Set Up

Make sure the bed/sleeping equipment is set up correctly. For example, most pillows do not provide the proper neck support. This can cause neck soreness even if sleeping in the recommended side and back positions. If getting up with neck pain or headaches, a cervical pillow can bring relief. A cervical pillow is designed to support the natural curves of the neck while sleeping and places the neck in the proper position. Cervical pillows are designed for side and back sleepers but make it difficult to sleep on your stomach, which is an added perk to using them.

Using the proper mattress is equally important. The type of mattress being slept on can be a significant contributor to back and neck pain. Individuals who use a medium-firm mattress have less back pain than those who use too firm or too soft mattresses. Research has shown that mattresses should be replaced every 10 years. Mattresses that are 10 years old and beyond are shown to be a possible cause of back pain while you sleep.

Getting Up and Out of Bed In A Way That Doesn’t Cause Pain

Getting up and out of bed properly will help as well. Most individuals sit up, twist their back to get into a standing position, and use the back to stand. This is like lifting with the back and not the legs, which will cause back pain and a possible spinal injury like a herniated disc.

• The recommended way to get up and out of bed after waking is to roll onto the side and use the arm to push up and off from the side-lying position.
• From this position, scoot to the very edge of the bed and get up using the legs and not the back.

Implementing these suggestions into your routine can be a great way to decrease pain while sleeping and increase getting up without experiencing stiffness, soreness, and feeling refreshed.

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The Body’s Composition

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Muscle Mass and Workout Recovery

Looking at muscle mass and the intake of certain nutrients in the evening can be beneficial. Protein intake is essential in muscle formation and recovery after working out or engaging in physical activity. Research has shown that a little protein before sleep helps stimulate muscle protein synthesis.

In a study, ingested proteins were shown to cause a rise in circulating amino acid levels, increased whole-body protein rates, and improved net protein balance. Following exercise, the muscles need to be able to recover properly, and protein intake is essential. To achieve weight management goals, an individual must achieve a healthy amount of Lean Body Mass. Lean Body Mass is based on Skeletal Muscle Mass, and protein intake is essential.

References

Improving Sleep: Special Health Report. Boston, MA: Harvard Medical School; 2015.

Bolash R, Drerup M. How to Beat Insomnia When You Have Chronic Pain. Cleveland Clinic Web site. health.clevelandclinic.org/2015/12/managing-insomnia-for-those-with-chronic-pain/. Published December 18, 2015. Accessed April 18, 2017.

What is Sleep? American Sleep Association Web site. www.sleepassociation.org/patients-general-public/what-is-sleep/. Accessed April 18, 2017.