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Back pain after sleeping? Check out 5 exercises to fix back pain after sleeping!

It will come as no surprise that back pain is one of the most common physical complaints at the moment. More and more people work from a chair behind the desk or sit in the car for a long time to perform their daily activities. If you sit in the wrong posture, you can suffer from your back after a while. Of course, the same also applies to sleeping in the wrong position. If you suffer from back pain after sleeping, it may be due to a wrong sleeping position or a wrong mattress . We have worked out 5 exercises for you that can help you to solve these back problems after sleeping! 

Back pain as a result of sleeping can occur in different forms. Below we will explain the different forms of back pain.

Types of back pain after sleeping

Although back pain sometimes occurs acutely, usually due to incorrect movement or overload, by far the most back pain is caused by long-term incorrect (sleeping) postures. Depending on the cause, the complaints can occur in different places across the back.

High back pain 

Although the high back is the least mobile part of the entire back. However, this does not mean that the pain you can experience here is less. The pain in the upper back is usually felt between the shoulder blades or near the ribs. Because your arms connect to the upper back, the back pain can even radiate into your arms and cause a tingling feeling in your arms. Problems in the upper back can also lead to chest pressure, which you may experience through difficulty breathing.

Middle back pain 

As with high back problems, complaints to the middle back can also cause a feeling of pressure on the chest. Middle back pain is often the result of prolonged incorrect posture or fatigue. Middle back pain after sleeping is therefore common, because you can adopt a wrong sleeping position in bed. In this case, it is also advisable to look for the best mattress for back problems.

Low back pain

Low back pain is the most common complaint. This is because the low back is the most mobile point in the back. By far the most back problems, such as a hernia and lumbago, but also normal back pain as a result of a long-term incorrect movement or posture, occur in the low back. This part of the body is subjected to a lot of stress and therefore has an increased risk of pain due to overload or incorrect posture. It is important to find out the core of the cause in order to come to a solution

Causes of back pain after sleeping

The most common cause of back pain after sleeping is a bad mattress. It is often the cheap mattresses that do not have the right comfort zones that are necessary to provide the body with a natural, upright posture. But it is also possible that you already have an old mattress, which is no longer properly supported, giving you bad posture. To prevent back pain after sleeping, it is important that your back is in a straight line with your neck. To create this, the mattress must mold to the body without a loss of support. Before you immediately throw away the old mattress, you can first try to reduce back pain with the right exercises.

Exercises to relieve back pain after sleeping

To reduce back pain after sleeping, you can start working on a strong back. In addition to making your back strong, training abs helps to create balance in the core. Due to the right balance between back and abdominal muscles, back complaints will decrease and also arise less quickly. Below are 5 exercises that provide the necessary firmness in the back. To keep the threshold as low as possible, these are exercises that you can perform very well at home. Purchasing a fitness ball is a good start! If you don’t have these, or if you find it too heavy, you can also do without a fitness ball.

Crunch fitness ball 

To prevent back pain after sleeping, you can start with the crunch exercise on the fitness ball. This exercise is different from the ‘regular’ crunch, in that it goes backwards instead of forwards.

In this exercise, you sit on the ball in an upright position. Shoulder blades back, head upright and knees at a 90 degree angle, with both feet on the floor. Then roll your buttocks forward over the ball and let your back slowly roll back over the ball. During this process, try to keep the back as straight as possible by tightening the abdominal muscles. When you lie completely over the ball, you can relax your body and let it hang as a kind of stretch. Here you can let the arms hang along the side of your body. Your back will be completely open, which gives freedom to the vertebrae. Hold for about 10 seconds. To stand up, tighten your abs and stand with your back as straight as possible, pushing your buttocks into the ball and rolling yourself up.

If you want to combine this exercise with abdominal muscles, you can roll over the ball in the same way from the starting position. Instead of relaxing completely when your back is over the ball, you can put your hands behind your head. After this you come up to an angle of 45 degrees and hold this for a while by tightening your abdominal muscles. After this you can lower the body again, to repeat this.

Wall squat fitness ball

The wall squat using a fitness ball can also prevent a lot of back problems if you do this consistently.In this exercise, you stand upright with your back to the wall and the fitness ball between your lower back and the wall. Then bend your knees, keeping your back as straight as possible. Try to lower yourself until your knees are at a 90-degree angle, then come back up. For example, you can repeat this 20 times, rest for a while and repeat this again 20 times. You can repeat this, for example, 3 times or 4 times. Make sure your posture is right at all times! By this we mean that your back remains as straight as possible and your head remains elevated. You can do this, for example, by placing your hands behind your head.

Pelvic rotation fitness ball

To make it easy, we stay with the fitness ball to ensure a less stiff back after sleeping. With the Pelvic Rotation you sit straight on the fitness ball, again with a straight back. Shoulders back and head raised. Knees at a 90 degree angle with your feet on the ground. Then you rotate the beams from front to back and from left to right. Make sure the back stays straight and that it is really your pelvis that you tilt and rotate. By doing this you make the lower back flexible which helps with back pain after sleeping.

Side plank elbow knee

We step off the fitness ball for a moment and continue with an easy to perform exercise on the floor. You lie sideways on the floor, with your knees bent at an angle and support yourself on your forearm. To keep your balance and to check your posture, you can put the hand of the arm that you are not supporting on the hip. Keeping the body straight, push the hips off the floor and hold for a moment at the top of the pose. For example, you can repeat this twelve times on both sides and then take a moment of rest. For example, you could repeat this routine three times. With this exercise you train both the abdomen and the lower back muscles, which ensures a strong core and less back pain after sleeping.

Cardio free

For these last exercises we do need a machine. If you suffer from a stiff back after sleeping, it is a good idea to use the following devices. With both the Rowing machine and the Crosstrainer you train your back in a fantastic way, which provides strength and flexibility. With both exercises, pay attention to an upright posture and make sure you perform the exercise as well as possible rather than as hard and fast as possible. These are cardio machines so you will also gain healthy fitness if you do this with regularity.

How can you prevent back pain after sleeping?

 

Improve your sleeping position

Can you sleep on your back? This is the position in which you quickly achieve a nice straight back while sleeping. When you sleep on your stomach, your neck is often already twisted and you often lie with a collapsed lower back. Most people sleep on their side. Whichever sleeping position you adopt, it all depends on how straight your back is while sleeping and what impact this has on your back. Your body must be in a naturally upright position to relieve it completely and to keep the risk of back problems as low as possible. The correct support of the mattress is therefore essential for posture and to avoid back problems.

See what the best mattresses for your sleeping position must meet for an upright sleeping position:

 

Improving sleeping comfort

As mentioned earlier, the correct support of the mattress is essential. Therefore, look for a good mattress that really suits you. A good mattress molds to the body without loss of support, so that your body assumes a naturally upright position. If you sleep on your side, it is also very important that your pillow is not too thin. Your neck also needs the right support when you put your head down.

Need personal advice on a good mattress for back pain?

We can only recommend the Stellar mattress if you want to get rid of annoying back problems that arise after sleeping. This mattress is adjustable, which allows you to adjust the mattress to your body weight and desired sleeping position. View the mattress or use the chat function at the bottom right if you want to know more about this mattress.

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Frequently Asked Questions

What are the causes of back pain after sleeping?

The main causes of back pain after sleeping are incorrect postures. Either in your sleep or during the day while working or at home in your recliner. An incorrect mattress is the cause of bad posture for most people.

How do you get rid of back pain after sleeping?

Improve your posture by purchasing a good mattress and do regular exercises to make your abdomen and lower back flexible and strong. Make sure at all times that the vertebrae in your neck and back are in a straight (natural) line.

How can you prevent back pain?

Prevent back pain by doing regular exercises that make the cor of your body flexible and firm. A supple and firm lower back combined with good abdominal muscles will ensure that you prevent back pain. Stretching the hamstrings also helps prevent back pain.

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