Expert tips & exercises against back pain after sleep

Back pain and neck tension can not only disrupt sleep, but can also be caused by poor sleep at night. Fitness and health expert Prof. Dr. Stephan Geisler explains how to avoid muscle tension after sleeping and shares his best tips and fitness exercises for back pain in the morning.

Table of contents

1. Back pain in the morning
2. Prevent tension
3. Causes & development of neck and back pain
4. Three tips for back pain after sleep
5. The best exercise after an uncomfortable night
6. Conclusion

1. Back pain in the morning

Who hasn't experienced it? You sleep only one night in a strange bed or with a different pillow and zack you wake up the next morning with tense neck or a stiff back. We already know that existing muscle problems can disrupt sleep and cause a painful feeling in the morning. A 2017 sleep study by the Techniker Krankenkasse health insurance company showed that muscle and back pain can be a significant cause of sleep disturbances, accounting for 54% of sleep disturbances.

But how exactly does it happen the other way around that we develop nasty muscle tension almost overnight, even though we hardly move during sleep?

2. Causes & Development of Neck and Back Pain

The causes of back pain vary widely and often remain unexplained. Most diagnosed back pain is classified as MFS (myofascial pain syndrome). This means that most of the pain originates from the muscles themselves and/or the connective tissue surrounding and infiltrating them. A common cause of muscular discomfort is tension, which can be counteracted with targeted stretching exercises, thus providing quick and effective pain relief. Therefore, one might assume that "poor sleep" can certainly cause back pain. How can this be prevented?

3. Prevent tension

In my opinion, there are two things you can actively do to prevent nasty tension in the morning and reduce pain:

First, you should try to optimize your sleep. The room environment, the bed, and your pillow should all be a perfect fit for you. However, since I'm not an expert in this area, I'd like to refer you to other articles in Sleep Magazine, where you'll find tips for a good night's sleep. Sleeping environment and the search for a suitable Pillow find.

On the other hand, you should also strive for a certain level of physical fitness so that you stay fit and healthy, and your muscles stabilize your body. If your musculoskeletal system, joints, and muscles function optimally together, you may even be able to afford to sleep on the floor and wake up without any significant back pain. To achieve this, you should train and stretch your muscles regularly. I highly recommend sports like yoga or targeted fitness training.

4. Three tips to combat back pain after sleep

In case you still get a cold in the morning and your day starts with diffuse back pain, I'd like to give you a few tips.

Tip #1: The Cat Cow Stretch

To do this, get down on all fours and round your back like a cat by sucking in your stomach and arching your back upward. Then, make it long/hollow like a cow.Repeat this movement as often as possible, ideally between 30-50 times, and your back will almost certainly feel a little better.

Tip #2: Warmth & Movement

Take a warm shower and move your spine slightly. The combination of heat and movement is unbeatable for back pain and helps mobilize the vertebrae, joints, and bones.

Tip #3: Exercise in everyday life

Despite tension, try to maintain "normal" movement throughout your daily routine and avoid any kind of relieving posture. While these may provide temporary relief, they only make the situation worse and, in the long run, can actually lead to even more pain.

The best exercise after an uncomfortable night

Finally, I'd like to recommend an exercise that's particularly effective against pain between the shoulder blades at the level of the thoracic spine and has already helped thousands of people. So, if you experience pain in this area of ​​your back after an uncomfortable night or after sitting for a long time at work, feel free to give it a try. I'll give you quick and easy instructions in this video!

You can find these and many other exercises for acute relief and prevention of back pain in my book "Healthy back".

If you follow these tips, you can probably manage back pain that occurs when you wake up in your sleep. However, if the pain doesn't improve or actually gets worse, you should definitely consult a doctor or physical therapist.

Conclusion

• Back pain in the morning is often caused by muscle tension, which can be caused by an incorrect sleeping environment or an unsuitable pillow.

• The cat-cow exercise, a warm shower and avoiding protective postures help against acute back pain after sleep.

Best regards and see you next time!