Quality sleep is so essential to our health, and we all want to wake up feeling fully rested so we can tackle the day. Unfortunately, for many people, mornings are uncomfortable. If you’re waking up each morning with stiffness or soreness, consider these possible causes and solutions.

1. Your Mattress and Pillow Aren’t Supportive

To sleep well, you need the right equipment. Your mattress should give you both support and comfort. If your current mattress is sagging or you’re using a pillow that doesn’t promote proper neck posture, you’ll be waking up with pain. Try replacing your sleep equipment to see if that helps. Experts claim mattresses should be replaced every 5-7 years. For pillows, stick with just one. Using two or more will throw off a neutral posture and cause neck pain.

2. Your Sleep Position Doesn’t Promote Good Posture

If you’re waking up with a sore back or neck, consider changing your sleep posture. Stomach sleepers tend to have the most complaints because that position places stress on your neck (since you must turn your head to breathe). We encourage you to sleep on your back with a pillow under your knees, or on your side with a pillow between your knees.

3. You’re Getting In and Out of Bed Improperly

Surprisingly, if you’re not doing this right, it can cause strains and discomfort. To lie down properly, sit on the edge of the bed, pull your arms to your sides, and tilt your body into the bed, maintaining the bend of your knees at 45+ degrees. Then, bring your feet into a lying position or roll onto your back. To get out of bed, start with a side-lying position while your knees are bent, then use your arms to push your body upright into a sitting position, swinging your legs over the edge of the bed as you rise. Watch this video tutorial to see this technique in action.

4. You Are Overdoing It During the Day

Daily exercise is recommended to help strengthen muscles and maintain overall health, but if you’re overdoing it at the gym, you may be waking up with back pain and stiffness. Always pay attention to your posture during exercise and make time for a proper warm-up and cool down. Don’t forget to stretch regularly to avoid muscle tightness.

5. You Have A Musculoskeletal Injury

Musculoskeletal conditions, such as arthritis, can cause painful mornings after lying in the same position for prolonged periods. Injuries can also cause stiffness from the lack of movement while you sleep. If you have morning pain or suspect you have a musculoskeletal injury, give our office a call. Talking to an expert about ways to minimize your pain can help get you on the path to waking up feeling more refreshed.