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
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
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.