How to Reduce Morning Pain

There’s no one, simple cause of morning pain. It can stem from age-related inflammation, arthritis, or your sleep position. Lack of movement can also reduce the circulation in specific areas, which causes pain. Whatever the cause, there are ways to treat and reduce morning pain so you can get a better night’s rest.

Check Your Mattress Support (and Your Mattress)

An old, saggy mattress or even one that doesn’t have an adequate firmness for your weight and sleep position can most definitely lead to back pain. Stomach sleepers are more susceptible to back pain than either back or side sleepers because the position puts more pressure on the lower back.

Medium-firm mattresses provide neutral support and have been shown to help lower back pain. But the more you weigh, the more support you need. If you weigh more than average, a firm mattress may work better for you. In a similar fashion, if you’re lighter than average, a soft mattress will provide sufficient support. Remember, a mattress is intended for sleep and intimacy. If you and your partner are different sizes, a medium-firm mattress is your best option.

A Targeted Nighttime Routine

Your nightly routine provides an excellent opportunity to address pain before it begins.

Try meditation: Mindfulness meditation trains the mind to stay in the present moment. Because the brain focuses on the present, it reduces the anticipation of pain, even pain that doesn’t start until morning. Less anticipation reduces the amount of the actual pain felt.
Yoga: Yoga targets stress-related inflammation (and pain). A few simple poses performed before bed or even in bed can help stretch out stiffness before you lie down. If you’re still sore in the morning, yoga can target your trouble areas first thing too.
Progressive Muscle Relaxation: Focus on one muscle group at a time, flexing the muscles then consciously releasing. Pay attention to how the muscles feel as they relax. Repeat this process with all the muscle groups in the body. With practice, you’ll be able to identify and relax tight muscle groups more easily.
Use Supplements: There are a variety of pain-reducing herbs and supplements. Work with a Naturopath to discover what herbs and supplements will help reduce morning pain most effectively for you.

Exercise Regularly

A study published in JAMA Internal Medicine found that exercise can reduce back pain better than back belts, shoe insoles, or pain reduction education alone. Pilates and yoga have both been shown to be an effective way to address back pain. They both emphasize proper posture and stability. Many pilates and yoga exercises can be modified for those with limited flexibility to help limber up the body.

Warm Up The Sore Spots

Heat improves circulation and loosens tight muscles. Applying a warm compress to the joint or muscle that’s sore can limit your morning soreness. An evening shower or bath can also help loosen your pain points before bed. If your pain also causes stiffness, a morning shower might be better as it targets any areas that have grown stiff throughout the night.

Conclusion

Everyone is different so it might take some experimenting to find a combination of pain-reducing techniques that work for you. The right mattress, regular exercise, and a concentrated effort to get better sleep can get your pain under control so you can live the active lifestyle you want.