For individuals getting up with pain and stiffness in the back, neck, shoulders practically every morning becomes frustrating and depressing. For most, the pain wears off throughout the day but having to deal with it at the start of the day. Dr. Jimenez of Injury Medical Chiropractic and Functional Medicine Clinic offers some suggestions for pain reduction and prevention. Â
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The body spends around a third of each night sleeping because it is a vital part of life. Sleeping means it is time to relax and prepare for the next day. For many, sleeping can be uncomfortable and can cause back and neck pain when getting up. An individual can take steps to ensure that correct sleep is achieved while preventing neck and back pain. Â
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Sleeping in a position that maintains the natural curves of the spine is essential. It is recommended not to sleep on the stomach, as this places the spine in an unnatural position and allows the pelvis and lower back to sink into the mattress with no support. This position can also cause neck pain and headaches when getting up. If this position can’t be changed from years of practice, place a pillow under the stomach and or pelvis to keep the lower back and pelvis straight.
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Make sure the bed/sleeping equipment is set up correctly. For example, most pillows do not provide the proper amount of neck support. This can cause neck soreness even if sleeping in the recommended side and back positions. If getting up with neck pain or headaches, a cervical pillow can bring relief. A cervical pillow is designed to support the natural curves of the neck while sleeping and places the neck in the proper position. Cervical pillows are designed for side and back sleepers but make it difficult to sleep on your stomach, which is an added perk to using them. Â
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Using the proper mattress is equally important. The type of mattress being slept on can be a significant contributor to back and neck pain. Individuals who use a medium-firm mattress have less back pain than individuals who use too firm or too soft mattresses. Research has shown that mattresses should be replaced every 10 years. Mattresses that are 10 years old and beyond are shown to be a possible cause of back pain while you sleep. Â
Getting up and out of bed properly will help as well. Most individuals sit up, twist their back to get into a standing position, and use the back to stand. This is like lifting with the back and not the legs, which will cause back pain and a possible spinal injury like a herniated disc.
Implementing these suggestions into your routine can be a great way to decrease pain while sleeping and increase getting up without experiencing stiffness, soreness, and feeling refreshed.
Looking at muscle mass and the intake of certain nutrients into the evening can be beneficial. Protein intake is essential in muscle formation and muscle recovery after working out or engaged in physical activity. Research has shown that a little protein before sleep helps stimulate muscle protein synthesis. In a study, ingested proteins were shown to cause a rise in circulating amino acid levels, increased whole-body protein rates, and improved net protein balance. Following exercise, the muscles need to be able to recover properly, and protein intake is essential. To achieve weight management goals, an individual must achieve a healthy amount of Lean Body Mass. Lean Body Mass is based on Skeletal Muscle Mass, and protein intake is essential.
Improving Sleep: Special Health Report. Boston, MA: Harvard Medical School; 2015. Bolash R, Drerup M. How to Beat Insomnia When You Have Chronic Pain. Cleveland Clinic Web site. health.clevelandclinic.org/2015/12/managing-insomnia-for-those-with-chronic-pain/. Published December 18, 2015. Accessed April 18, 2017. What is Sleep? American Sleep Association Web site. www.sleepassociation.org/patients-general-public/what-is-sleep/. Accessed April 18, 2017.
Professional Scope of Practice *
The information herein on "Getting Up In The Morning With Back, Neck Pain" is not intended to replace a one-on-one relationship with a qualified health care professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional.
Blog Information & Scope Discussions
Our information scope is limited to Chiropractic, musculoskeletal, physical medicines, wellness, contributing etiological viscerosomatic disturbances within clinical presentations, associated somatovisceral reflex clinical dynamics, subluxation complexes, sensitive health issues, and/or functional medicine articles, topics, and discussions.
We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system.
Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.*
Our office has reasonably attempted to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.
We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez, DC, or contact us at 915-850-0900.
We are here to help you and your family.
Blessings
Dr. Alex Jimenez DC, MSACP, RN*, CCST, IFMCP*, CIFM*, ATN*
email: coach@elpasofunctionalmedicine.com
Licensed as a Doctor of Chiropractic (DC) in Texas & New Mexico*
Texas DC License # TX5807, New Mexico DC License # NM-DC2182
Licensed as a Registered Nurse (RN*) in Florida
Florida License RN License # RN9617241 (Control No. 3558029)
Compact Status: Multi-State License: Authorized to Practice in 40 States*
Presently Matriculated: ICHS: MSN* FNP (Family Nurse Practitioner Program)
Dr. Alex Jimenez DC, MSACP, RN* CIFM*, IFMCP*, ATN*, CCST
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