Everyone sleeps in unusual or uncomfortable positions periodically that can cause temporary back pain. However, if you keep waking up with back tension in the morning, your normal sleeping position is the likely culprit. Below are some tips that will help you wake up refreshed instead of in pain every day. 

How to Sleep to Avoid Back Pain

1. Invest in a Quality Mattress

An old or worn mattress may not provide enough support to keep your spine in alignment throughout the night, leading to uncomfortable back pain the following morning. To avoid this problem, purchase a supportive, comfortable mattress based on your body type. If your hips are wider than your waist, for example, browse through softer mattresses that keep your spine straight while you snooze. If your hips and waist align, look for firmer mattresses that maintain the correct spinal position. No matter what your body type is, it's best to avoid ultra-soft mattresses that cause you to sink in excessively and put pressure on your hip joints. 

2. Stretch Before Bed

When getting ready for bed, your back muscles might still hold tension from the day's stress. To relieve this tension and sleep more comfortably, you can make gentle yoga stretches part of your bedtime routine. There are many yoga poses for back pain, including a cat-cow pose that stretches the spine and a downward-facing dog position that relieves lower back discomfort. It can also help to do core strengthening exercises, as strong muscles support your spine and increase flexibility to reduce stiffness and spasms. 

3. Sleep on Your Back

Certain sleeping positions can put additional pressure and strain on your spine. In general, it's recommended to sleep on your back, as it can distribute your body weight evenly and keep your spine in a straight, neutral position. Your pillow should also take up the space between your neck and mattress to maintain a healthy upper spine. 

If your back pain persists, make an appointment with Newton Chiropractic Clinic in Crossville, TN. This member of the Tennessee Chiropractic Association has served the region since 2000, providing a full suite of quality chiropractic care services, including injury rehabilitation. Call (931) 707-7871 today to schedule an appointment, or learn more about their services online.