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Wonder why you develop back pains after a restful sleep or nap ?

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Try these expert tips to cozy up for a more restful (and less painful) night/nap

. Your sleeping position

Sleeping on your stomach is one of the most common causes of lower back pain. It flattens the natural curvature of your lumbar spine and intensifies the pressure on your joints and vertebrae, straining your back muscles and causing you to experience lower back pain after sleeping.

Remedy: If you’re a back sleeper: Put a pillow under your knees to allow your spine to maintain its natural curve.

If you’re a stomach sleeper: Put a pillow under your lower abdomen and pelvis to ease back strain.

If you’re a side sleeper: Draw your legs up slightly toward your chest and sleep with a pillow (a full body pillow can be comfortable) between your knees

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  1. Your pillow

Some pillows don’t adequately support the neck. This is especially true of the soft feather pillows that many people prefer. The issue mostly comes down to spinal alignment. If your pillow doesn’t support your neck (because it’s either too soft or too thick), then your cervical spine can be pulled out of alignment as you sleep, straining your neck and shoulder muscles and forcing your lower back into an unnatural position.

Remedy: To keep your spine aligned and straight throughout the night and stop yourself from waking up with lower back pain, choose a specialist orthopedic pillow. Alternatively, a full body pillow can provide extra support by molding itself to the contours of your body. Memory foam pillows can also help, as can pillows made from buckwheat, a malleable and adjustable material.


  1. Your mattress

Your mattress could also be the cause of lower back pain after sleeping. Mattresses that are too firm do not conform to your body’s shape, leaving your lower back unsupported. Conversely, mattresses that are too soft are prone to sagging and provide little support for the lumbar region. It’s not really about firmness; it’s about support.

Remedy: An Orthopedic mattress will alleviat the pains and provide better support, If that is not an option, perhaps sleeping on the floor in a sleeping bag may mimic a firm surface,

  1. Your way of getting out of bed

Although it sounds relatively inconsequential, getting out of bed the wrong way can add to feelings of lower back pain after sleeping. Lots of people sit up and immediatelytwist their back to face the side of the bed they’re getting out of, before using the muscles in their back to stand. This position isn’t correct, and it can end up straining your lower back.

Remedy: The right way to do it is to roll onto your side and push yourself up using your arm, then use your legs to get into a standing position. Simple enough.

 There are just as many solutions to waking up with lower back pain as there are potential causes, so if you’re able to identify the problem and work out a solution, there’s no reason why you shouldn’t be able to enjoy a peaceful night’s sleep.

Research by Tjakes



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