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How To Avoid Getting Back Pain When Getting Out Of Bed

How To Avoid Getting Back Pain When Getting Out Of Bed

Have you ever got out of bed feeling that your back is stiff and sore? Or do you struggle to sit up or stand straight after getting out of your bed? If this sounds familiar, you are not alone. In fact, mornings are the time we are most susceptible to getting back aches and pains.

As chiropractic care specialists, we have seen many patients whose backs went out after bending over to wear their socks and shoes. In this article, we want to address this issue and help you find the right manner to get up and out of your bed.

Why does it happen?

When we sleep, the pressure in our spinal disc decreases as it is not being compressed by gravity. The reason why some may experience back pain when they wake up is due to pre-existing conditions, such as degeneration. Our body repairs itself during our sleep cycle, which involves inflammation as part of the healing process, causing pain and swelling in our joints which leads to stiffness and soreness the next morning.

Most people feel better after they start moving in the morning as the inflammation reduces. However, it can become a chronic issue if it happens often.

What causes back pain in the morning?

While back pain in the morning may be periodic for some, others might experience it chronically. Chronic back pain in the morning can be caused by several factors, such as:

1. Sleeping postures

If you find yourself experiencing back pain and aches on a daily basis, chances are you might have poor sleeping postures. Sleeping in a bad position can put unnecessary pressure on your spine, resulting in the flattening of its natural curve.

Additionally, bad sleeping postures also result in applied pressure on your joints, causing back strains. One such sleeping posture is sleeping on your stomach. To improve your sleeping posture, you might want to consider sleeping on your back with a pillow underneath your knees or on your side. If you really prefer sleeping on your stomach, then putting a pillow under your lower abdomen or pelvis will help to relieve some pressure on your back.

2. Mattress

If sleeping in the right posture still does not relieve back pain, you might want to look at your mattress. Chances are that getting a new mattress might be the solution you are looking for. Studies have shown that getting a new mattress after using one for nine years can boost sleep quality, relieve back discomfort, and lower stress significantly.

There is no “best” mattress. It all depends on your body type. Hence, find a mattress that allows your spine to be in the neutral position during sleep.

3. Pregnancy

Pregnancy-related backaches are a common occurrence. The majority of mothers will experience back pain during the fifth to seventh month of their pregnancy, while some, in rare cases, might experience back pain as early as the eighth week of their pregnancy.

Pregnancy causes lower back muscle strains. However, it can get worse, especially after a long night of rest. To reduce lower back discomfort and pain, consider stretching before getting up. If the pain persists, you might want to consider going for chiropractic treatment for mums-to-be.

What is the right way to get out of bed?

Rather than rapidly flexing your lower back forward to get into a sitting position, the right way to get out of bed is through your side:

  • Roll towards your side from a lying position
  • Swing your legs gently towards the side of your bed
  • Using your arms, prop yourself up to a sitting position while your legs rotate off the bed
  • Planting your feet flat on the ground, stand up with your legs rather than using your lower back

This method of getting out of your bed takes unnecessary pressure off your spine and reduces the risk of hurting your lower back.


Back aches and pains are more common than you think. However, it is not something you should experience first thing in the morning. By observing some of the factors and methods above, you should be able to reduce the occurrence of such pain significantly. However, if it still happens, then you might want to consider lower back pain treatment, such as chiropractic adjustments.

Here at Healing Hands Chiropractic, we offer a wide range of personalized chiropractic care and programmes, from frozen shoulder treatment and knee pain treatment to corporate wellness programs. If you are interested in improving musculoskeletal strength and overall well-being, do not hesitate to reach us at https://healinghands.com.sg/ to make an appointment with our team of experienced chiropractors.



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