It’s no surprise that spending several hours in bed with little movement can lead to morning aches and pains. Many people experience some degree of stiffness nearly every day. That’s especially true of older people and those with arthritis or other inflammatory disease.
But according to wellness coach and family medicine physician Roopa Shah, MD, these aches and pains can often be the result of poor spinal support while you’re sleeping. “When you sleep in an awkward position, there are gaps between your body and your pillow or mattress. That means your soft tissue will sag into the gaps and your muscles will tense to prevent potential injury.
“Over the course of the night, muscle tension causes inflammation and pain,” she added. “It likely also impacts your overall sleep by causing you to toss and turn, looking for a more comfortable sleeping position.”
Support for a pain-free morning
“Try sleeping the same way you stand,” said Dr. Shah. She notes that sleeping in a position that follows your spine’s natural curvature can reduce muscle strain. “When you lay down, make sure your body forms a straight line from the top of your head to your tailbone.
“Place your ears over your shoulders and your shoulders over your hips. Point your chin straight ahead and avoid tucking it into your chest or stretching it toward the sky. Keeping your arms symmetrical will help with circulation.”
Dr. Shah also suggests supporting any gaps with smaller pillows or rolled up blankets or towels. “Be mindful of gaps at the small of your back and behind your knees,” she said. Supporting these areas will help maintain the natural curvature of your spine.
While this advice should be easy for back sleepers, it will require side and stomach sleepers to adjust their sleep position for better alignment. Using pillows on either side of your body can help keep you from rolling over until you become acclimated to the new position.
Another tip – regardless of your sleep position – is to make sure you have a supportive pillow for your head. Look for a pillow designed for your specific sleeping style. The right style of pillow will better support your spine and help you sleep more restfully. And replace your pillows every few years, or as soon as you notice your pillow lacks support.
Still feeling the pain?
“As we age, our spine experiences more wear and tear. While it’s uncomfortable and not very fun, it’s not cause for major concern,” according to Dr. Shah. Still, if you’ve had consistent pain for a week or more, experience numbness, tingling, or weakness in your neck, arms, or hands, talk to your doctor. “Those are signs that something more serious is happening,” she said.
When you are just looking to ease the pain, Dr. Shah recommends trying an over-the-counter anti-inflammatory medication and stretching or massaging the area. “And don’t underestimate the power of a hot shower! Concentrating hot water on your achiest muscles can calm down the inflammation and ease some of the pain,” she added.
Sleep patterns and practices can impact many aspects of our overall health. Explore how optimizing your sleep can help boost the immune system and improve your mood, too.
