Spinal Hygiene

Getting Up In The Morning With Back and Neck Pain

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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.


The Body’s Composition


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.

Post Disclaimer

Professional Scope of Practice *

The information herein on "Getting Up In The Morning With Back and Neck Pain" is not intended to replace a one-on-one relationship with a qualified health care professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional.

Blog Information & Scope Discussions

Our information scope is limited to Chiropractic, musculoskeletal, acupuncture, physical medicines, wellness, contributing etiological viscerosomatic disturbances within clinical presentations, associated somatovisceral reflex clinical dynamics, subluxation complexes, sensitive health issues, and/or functional medicine articles, topics, and discussions.

We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system.

Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.*

Our office has reasonably attempted to provide supportive citations and has identified the relevant research studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez, DC, or contact us at 915-850-0900.

We are here to help you and your family.

Blessings

Dr. Alex Jimenez DC, MSACP, RN*, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed as a Doctor of Chiropractic (DC) in Texas & New Mexico*
Texas DC License # TX5807, New Mexico DC License # NM-DC2182

Licensed as a Registered Nurse (RN*) in Florida
Florida License RN License # RN9617241 (Control No. 3558029)
Compact Status: Multi-State License: Authorized to Practice in 40 States*

Presently Matriculated: ICHS: MSN* FNP (Family Nurse Practitioner Program)

Dr. Alex Jimenez DC, MSACP, RN* CIFM*, IFMCP*, ATN*, CCST
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