As an executive mom juggling deadlines, school drop-offs, and endless responsibilities, waking up with back pain feels incredibly unfair. You expect to start your day strong, but instead, you are battling back stiffness before your feet even hit the floor. You might assume its just a bad mattress. And while the wrong mattress can contribute, its not the only reason. In this blog, lets break down why you maybe waking up with back pain and your mattress may not be responsible for it and what you can do about it.
Stress Keeps Your Body in Tension Mode:
Even when you’re sleeping, your nervous system doesn’t fully ‘turn off’ if you're under chronic stress. Your muscles stay slightly contracted, your breathing stays shallow, and true restorative rest becomes harder to achieve.
What Happens:
- Stress hormones prevent full muscle relaxation.
- Micro-tension builds up, especially in the lower back, mid back, shoulders, and neck.
Small Fix:
- Practice a simple deep breathing routine before bed to signal "safety" to your nervous system.
Daytime Habits Catch Up With You:
Hours of sitting, poor posture, and weak core engagement throughout the day compound into nighttime issues. Your body holds onto the patterns you spend the most time in.
What Happens:
- Poor sitting postures causes muscular imbalances, such as short and tight hip flexors that pull on your lower back.
- Lack of core support during the day leaves your spine and muscles tired.
Small Fix:
- Incorporate short posture resets and core activations during your workday, just 2-3 minutes at a time.
Poor Sleep Posture Builds Up Tension Overnight:
When you sleep in awkward positions, like twisted hips, a sagging lower back, or a misaligned spine, your muscles and joints spend hours in unnatural stressful states.
What Happens:
- Your back muscles overwork while you sleep, trying to stabilise you.
- Ligaments and joints get pulled out of optimal alignment.
- You wake up stiff, sore, and feeling tired.
Small Fix:
- Use a pillow under your knees (if sleeping on your back) or between your knees (if sleeping on your side) to keep your spine and pelvis in a neutral position.
Watch this video to learn more on the pillow use and some Easy Night Time Routines To Reduce Back Pain:
Morning back pain doesn’t have to be your new normal! If you’ve been blaming your mattress (and replacing it without relief), it’s time to look deeper. Sleep posture, stress management, and daily movement habits are powerful tools you can control, even in your busy life.
HERE is a free guide on 'How can you maintain a Good Posture while sleeping? It gives you the details of sleeping posture in side lying, back sleeping, 3 postures to avoid when sleeping and how to change to a better sleeping posture and much more.
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