Often when we think of pain we think of injury, as if the one is impossible without the other. It is easy for us to attempt to pinpoint a certain situation or event that caused us to be in pain such as lifting an object incorrectly or rolling an ankle playing basketball, however often pain is a derivative of no ‘event’ at all. Rather, some variations of pain can be derived from body positioning during everyday tasks such as sleeping where pressure or strain is placed on our muscles and joints, rather than an ‘injury’ as we know it.
If you feel stiff or in pain first thing in the morning, it I likely that your sleeping position is not ideal for YOUR body composition and alignment. We are all constructed in different ways so it is critical to take your shoulder width and spine length into account when deciding on the correct sleeping posture.
So how do you know what position is right for you?
Assess your neck position:
Your neck should feel relaxed and squishy when you are lying in bed. If instead you feel tense, tight or ropey in your cervical spine, you may need to assess whether your head is propped up too high or hanging too low in relation to the rest of your body.
Try adding height to our pillow by folding a towel up underneath and adjusting this height each night until the relaxed/squishy feeling returns to your neck. If your pillow height is still not perfect for you, it may be worth trying a new pillow all together. You can usually try before you buy in store.
Assess the position of your lower back
It is important for our lower back muscles to feel relaxed and squishy to touch as well. If you usually sleep on your side, try feeling your lower back muscles either side of your spine. If they feel tight and ropey, try putting a pillow between your knees while you sleep as reassess after a few nights.
If you usually sleep on your back and are experiencing tense lower back muscles, try adding a pillow under your knees. This helps keep the curvature of your spine in a more neutral position and may reduce pain.
Remember our Coast Sport team is always here to help if you are experiencing any muscle soreness or discomfort after sleeping. You can book a consult with us by calling 4356 2588 or clicking the booking button below.