Waking up with muscle and joint aches is pretty common. Sometimes, we know why it’s happening — maybe it’s due to arthritis or an injury. But often, many wake up sore without an obvious cause. If you’re in that boat, you might wonder how to tackle those morning aches.
When the soreness is worse in the morning, your bedding or sleeping position might be to blame. Changing your mattress or pillows won’t cure a health condition, but it can help minimize morning pain. So, how can you make mornings less painful?
### Signs Your Mattress is the Culprit
Here are some signs that your mattress might be causing or worsening your pain:
1. **Morning Pain:** If your discomfort is at its peak when you wake up and improves as you start your day, your mattress might be the problem.
2. **Old Mattress:** If you haven’t replaced your mattress in about 8 years or more.
3. **Visible Wear and Tear:** Look for sagging, uneven or lumpy areas on your mattress.
If these signs sound familiar, it’s probably time to get a new mattress designed to ease your discomfort.
### Choosing a Mattress for Aches and Pains
Most people with night-time soreness feel it in their lower back or joints like the hips, shoulders, or knees. Selecting the right mattress doesn’t have to be complicated or expensive. Look for these three key features:
1. **Support:** A mattress that offers proper support helps keep your spine aligned, alleviating back pain. While memory foam is popular for back pain, any well-rated supportive mattress can be effective.
2. **Pressure Relief:** To avoid morning joint pain, your mattress needs to relieve pressure. Materials like memory foam, gel, or latex that conform to your body shape are great for joint pain.
3. **Comfort:** Your ideal mattress should also feel comfortable to you, regardless of its pain-relief claims.
### The Role of Sleeping Position
Your sleeping position can either worsen or help your morning aches. Most people sleep on their back, stomach, or side, and some switch between these positions during the night. Consider these tips for each position:
– **Side Sleeping:** This is the most common and generally good for spine alignment. However, it can put pressure on your shoulders and hips. A medium-soft to medium mattress can relieve this pressure. Placing a pillow between your knees can also help if you have hip or back pain.
– **Back Sleeping:** Great for spinal alignment, especially for those with back pain. Back sleepers usually need more support, so go for a medium-firm to firm mattress. A single thick pillow under your head helps avoid neck pain.
– **Stomach Sleeping:** This position isn’t ideal as it can disrupt circulation and strain your back and neck. If you can’t sleep any other way, choose a very firm mattress and consider placing your pillow under your hips instead of your head.
### Orthopaedic Mattresses: Do You Need One?
You might wonder if you need an orthopaedic mattress, which are very firm and often recommended for back pain. In most cases, these aren’t necessary and can be too hard to sleep on. However, follow professional advice if your doctor or physical therapist suggests one.
### Bottom Line
There are simple changes you can make to ease morning aches and pains. Switching to a suitable mattress can significantly reduce discomfort. If your pain is chronic or severe, it’s best to consult a healthcare professional to rule out any underlying conditions.
Hopefully, you find these tips helpful in making your mornings more comfortable!