Expert Tips from Dr. Ahmad Bilal, Physiotherapist at Physio Resource, Lahore
If you are waking up most of the time with a stiff or painful back, then probably your sleeping position, mattress, or pillow is the reason behind it. Wake-up time is also the time when the back pain, in most cases, starts, and at the same time, it is the most common and most ignored reason for chronic pain. But the good part! You can have a good night’s sleep and at the same time protect your spine by simply making a few smart adjustments. It is not about buying expensive beds or fancy gadgets to learn how to sleep without triggering back pain, but rather it is all about knowing your body’s alignment and allowing your spine to get the rest it actually deserves.
Related post: Why Does My Pain Shift from One Side to Another
1. Choose the Right Sleeping Position
What the sleeping position does is to contribute greatly to how the spine feels in the morning.
- Best position: Sleeping on your back allows for natural alignment of the spine. You can put a small pillow under your knees to help relieve the pressure on your lower back.
- Side sleepers: Try a pillow in between your knees; this will help keep your hips and spine straight.
- Remember not to sleep on your stomach: it causes neck twisting and also lower back straining, which are among the major reasons why many people wake up with pain.
2. Buy a Mattress and Pillow that Provide Support (medicated or ortho Mattress)
Your mattress must conform to the natural curves of your spine, and not sink or sag. A medium-firm mattress will be perfect for most people with back problems. Moreover, it should be partnered with a pillow that maintains your neck in line with your spine—neither too high nor too low.
3. Maintain a Bedtime Stretching Routine
Before bedtime, gentle stretching can help to relax sore muscles and relieve back tension. You can do:
- Knee-to-chest stretch
- Child’s pose
- Pelvic tilts
By doing these movements, you will become more flexible and improve blood circulation which in turn reduces the chances of stiff muscles when you wake up.
4. Check Your Sleeping Environment
The starting point of your sleep looks and feels calm. Make sure that your bed is flat, your sleep room is set at a soothing temperature, clean and you do not sit for long hours before sleeping, since bad posture during the day might transfer to your night’s sleep.
5. When to See a Physiotherapist
In case of back pain management through sleep habits improvement, then the next step will be a visit to a qualified physiotherapist. The back pain that will not go away may be a symptom of muscle imbalance, joint dysfunction, or spinal misalignment—problems that can be solved through targeted physiotherapy.
Sleep Better, Live Better with Physio Resource
At Physio Resource Best physiotherapy clinic in Lahore, our spine and posture specialists — among them, Dr. Ahmad Bilal — help patients detect the root causes of their back pains and provide them with individually made treatment plans. It is the most reliable physiotherapy clinic in Lahore for advanced treatment of back pain and Schedule your appointment at Physio Resource today—the most reliable physiotherapy clinic in Lahore not only for advanced treatment of back pain but also for holistic care of the spine.
Physio Resource
Phone No: 0304-4283442
Address: 93-A1, Gurumangat Road, Gullberg, III, Lahore
Meet the Author:
Dr. Ahmad Bilal is a highly skilled and knowledgeable physiotherapist at Physio Resource, Lahore. He is the authority in musculoskeletal rehabilitation and spine care, which is why patients are through evidence-based physiotherapy and advanced treatment methods are able to regain movement, alleviate pain, and enjoy active, pain-free lives.
Written by: Dr. Ahmad Bilal (DPT, Certified Manual Therapist)
