Does waking up after a sleeping spell make you feel like you’re living your nightmare with all the body aches you experience? Waking up after a good night’s sleep should ideally make you feel fresh and active, but if its making you squirm in pain, something is definitely wrong. If you have been experiencing regular bouts of body ache after sleep, it is time to start inspecting your sleeping positions. This chronic pain might interfere in your daily activities and work.
1. Back Pain
It is the most common side effect of sleeping in bad positions. While most of us ignore it as being just another common issue, it should be noted that repeated back pain due to wrong sleeping habits can cause disruption in the spine alignment. To avoid back pain, you should sleep with your spine in a neutral and naturally curved up position. When sleeping, keep a pillow under your knees to achieve slight distance between your legs which helps your spine relax. The pain will subside within a few days.
2. Hip Pain
Activities like walking and standing during the day put immense pressure on your lower back and hips. Your sleeping time is the only relaxation period for your hips and if you don’t get it right, it’ll put your hips under pressure. To relieve this pressure from your hips, you need to stop sleeping on your sides. Sleeping on your sides causes your hips to be under pressure with the constant body weight being forced upon them. The solution to this problem is to keep your spine in a natural state. Sleep on your back with a pillow stacked under your knees, causing a slight bend which remains constant throughout the night.
3. Neck Pain
Sleeping with a pillow under your neck, which places it under a constant upward or downward position, makes it more likely that you are going to wake up with an aching sore neck. The pressure it puts on the neck compresses the cervical spine, strains the neck muscles and causes soreness. This neck pain can be solved by sleeping with a neutral neck position which is aligned with your spine. Take professional medical advice and, if possible, ditch the pillow to sleep in a neutral position.
4. Shoulder Pain
Sleeping on your side with body weight distributed on the shoulder might get you to sleep but sleeping this same way for hours will disrupt your sleep with shoulder ache. A lot of people are habitual to sleeping with their arm under their head. This causes you brachial plexus network of nerves to come under immense pressure because of the weight exerted by your head. Sleeping on your shoulder could lead to aggravation of previously caused injuries. You could alter this position with the help of your pillow. When sleeping on your shoulder, hold out both of your arms forward in a straight position and place a pillow between them. Now, hold the pillow tightly in a hugging position so that you subconsciously don’t place your arm under your head.
If all else fails, perhaps then you will have to look into your style of mattress. This can also be the route of your painful issues.
It is important to diagnose sleeping position related pain which acts as differential diagnosis for other severe diseases like herniated disc, arthritis and more. If chronic pain continues, get in touch with your nearest physiotherapist or exercise therapist.