Pain in the back and neck in the morn­ing can not only dis­rupt plans for the day, but can also be a sign of a seri­ous ill­ness. And even if the unpleas­ant sen­sa­tion dis­ap­pears dur­ing the day, such a prob­lem can­not be ignored. There are a lot of rea­sons why a per­son feels back pain in the morn­ing. Some of them can be elim­i­nat­ed on their own with the help of sim­ple pre­ven­tive mea­sures, and to get rid of oth­ers, you need to under­go a med­ical exam­i­na­tion and con­sult a doc­tor. How to avoid morn­ing pain in the neck and back, we will tell in this arti­cle.

Prevention of morning back pain: choosing a mattress

Prevention of morning back pain: choosing a mattress

A full and high-qual­i­ty rest makes the morn­ing pleas­ant, and the mood is good. At night, the phys­i­cal and psy­cho­log­i­cal resources of the human body must be ful­ly restored.

The state after wak­ing up large­ly depends on how good a person’s sleep was. And for this you need to pay spe­cial atten­tion to choos­ing the right place for a night’s rest.

Should we be sur­prised at the back pain that accom­pa­nies wak­ing up if you had to sleep on a sim­ple fold­ing bed or a sag­ging sofa? An uncom­fort­able bed pro­vokes an incor­rect posi­tion of the body in a dream. As a result, some mus­cles do not rest, which is the cause of the ail­ment. After all, it is not for noth­ing that ortho­pe­dists, chi­ro­prac­tors, and masseurs unan­i­mous­ly argue that the best place to sleep is a bed with a good mat­tress or an ortho­pe­dic sofa.

Cur­rent­ly, there are no prob­lems with choos­ing a suit­able mat­tress — equipped with inde­pen­dent spring blocks and spring­less, dou­ble-sided, as well as sin­gle-sided, filled with mem­o­rix and coconut coir. When choos­ing, indi­vid­ual indi­ca­tors are tak­en into account — from the age of the con­sumer to the pres­ence of dis­eases. How­ev­er, do not for­get that even the best mat­tress is not able to cure pain in the back and neck, it only helps to get rid of ten­sion and unload the spine.

A good mat­tress should pro­vide reli­able sup­port for the spinal col­umn, that is, when a per­son lies down in bed, there should be no air between his body and the mat­tress. Well, if after a night spent on a com­fort­able bed, back pain, as well as neck pain is still present, then it’s def­i­nite­ly not a sleep­ing place.

Morn­ing stiff­ness some­times indi­cates the appear­ance of age-relat­ed prob­lems in the tis­sues of the spine. And if this stiff­ness is com­ple­ment­ed by a feel­ing of “goose­bumps” and numb­ness of the hands, the cause of this may be cer­vi­cal osteo­chon­dro­sis. In such cas­es, in addi­tion to choos­ing the right mat­tress, you need to think about vis­it­ing the offices of a neu­rol­o­gist and a chi­ro­prac­tor.

The right pillow can help prevent morning pain

The func­tion of a pil­low, like the func­tion of a mat­tress, is to ensure the nor­mal posi­tion of the body dur­ing the night’s rest. Ide­al­ly, the spine should be straight dur­ing sleep. If the ver­te­brae in the prone posi­tion “sag”, then the pil­low is not cho­sen cor­rect­ly. There­fore, it is not sur­pris­ing that in the morn­ing a per­son suf­fers from pain in the head, back, and neck.

The main cri­te­ri­on for the qual­i­ty of the pil­low is the absence of dis­com­fort in the cer­vi­cal ver­te­brae after wak­ing up. Its height should cor­re­spond to the lev­el of the shoul­der.

At present, pil­lows filled with polyurethane, which has a shape mem­o­ry effect, are espe­cial­ly pop­u­lar. How­ev­er, it is not at all nec­es­sary to buy adver­tised pil­lows that are not cheap, because the most cut­ting-edge mate­r­i­al becomes unus­able after a while — it turns yel­low and crum­bles. For a good sleep, sim­ple ones with feath­er fill­ing are quite suit­able. The main thing is to choose the right size of the prod­uct and the den­si­ty of the stuff­ing in order to ensure the cor­rect posi­tion of the cer­vi­cal ver­te­brae dur­ing sleep. Then the pain in the morn­ing will not both­er. How­ev­er, no mat­ter how good the pil­low is, after a cou­ple of years the feath­ers will begin to break down and it will lose its shape. There­fore, this item of bed­ding is also bet­ter to change reg­u­lar­ly.

Some doc­tors sug­gest pur­chas­ing an ortho­pe­dic sleep roll as an alter­na­tive. It is placed under the neck, as a result of which the head is in weight. Only this option is not suit­able for every­one. First of all, you still need to get used to the unusu­al posi­tion of the head. More­over, in the pres­ence of cer­tain dis­eases, sleep­ing on a roller is con­traindi­cat­ed.

Correct posture while sleeping

The next fac­tor in the appear­ance of pain in the back and neck in the morn­ing is the wrong pos­ture dur­ing sleep. The posi­tion of the body, in which there is no squeez­ing of the mus­cles, the inter­nal organs are at rest, there is no exces­sive ten­sion, con­tributes to the nor­mal restora­tion of strength. Undoubt­ed­ly, it is very dif­fi­cult for a sleep­ing per­son to con­trol the posi­tion of his own body. And yet, you should get rid of the bad habit of sleep­ing on your stom­ach with your head turned to the side. As well as from the habit of putting a palm or a fist under the cheek. The best posi­tion is when a per­son sleeps curled up. It is also use­ful to lie on your back with your legs raised and bent at the knees.

Get rid of excess body weight

Get rid of excess body weight

Extra pounds are also one of the fac­tors in the appear­ance of pain in the back. Exces­sive weight, even when lying down, puts pres­sure on a per­son­’s spinal col­umn, pre­vent­ing them from relax­ing nor­mal­ly. And since it is not always easy to cope with extra pounds, many peo­ple pre­fer the med­ical method of get­ting rid of dis­com­fort — with the help of exter­nal anti-inflam­ma­to­ry, painkillers, warm­ing oint­ments, gels and creams. The drug and its dosage should be pre­scribed by the doc­tor after exam­in­ing the patient and estab­lish­ing the exact caus­es of pain. Attempt­ing self-treat­ment can lead to unfore­seen cir­cum­stances. For exam­ple, if the pain is due to a her­nia in the cer­vi­cal spine, the use of warm­ing agents can aggra­vate the sit­u­a­tion.

Correct posture to prevent back pain

Many of us spend a third of our lives in the work­place. There­fore, to main­tain the health of the back, as well as the neck, it is nec­es­sary to mon­i­tor the pos­ture. If dur­ing the work­ing day the spine is in a curved posi­tion, the shoul­ders are raised, and the neck is pulled for­ward to the mon­i­tor, the body is sim­ply not able to relieve the accu­mu­lat­ed ten­sion dur­ing the night and in the morn­ing, most like­ly, the per­son will feel pain in the back or neck. There­fore, if you have to sit at the com­put­er all day, you need to get up from the table from time to time for a short work­out.

If, after observ­ing all of the above rules, back pain con­tin­ues to both­er you in the morn­ing, you should con­sult a doc­tor for an exam­i­na­tion and the appoint­ment of the nec­es­sary treat­ment.


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