How To Prevent Muscle Pain While Sleeping | Sleep Clinic Services

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How To Prevent Muscle Pain While Sleeping

How To Prevent Muscle Pain While Sleeping

If you wake up with muscle pain or you feel muscle stiffness in the morning, the cause of your discomfort may be easy to prevent. Back pain, shoulder pain, and neck pain are common conditions that many people face after a night's sleep. Remedies for muscle pain relief can often be a band-aid solution. It’s better for your long-term health and well-being to discover the underlying cause of your pain.

Sleep essential for your body to heal itself. It’s also one of the best remedies for muscle pain. If your pain is affecting your sleep, your muscles can’t relax and the healing process is inhibited. The end result is a vicious cycle of pain disrupting your sleep, and lack of sleep contributing to your pain. Without treatment, long-lasting or chronic pain can lead to anxiety and depression, which can also cause sleep disorders.

The type of pain you suffer from comes down to either your personal health, sleeping positions, your bedding or sleep hygiene. Minor pain or stiffness can be prevented by making a few changes to your lifestyle or investing in a new mattress or pillow. If your pain is ongoing you should consult your doctor. Whether you suffer from morning stiffness or pain in your neck, back or shoulders the following prevention strategies will help you get a more restful night’s sleep. 

Back Pain From Sleeping Back Pain From Sleeping

If you go to bed at night feeling fine but wake up in the morning with a sore back, it may be your mattress. Unless you have been doing a lot of heavy lifting or you can attribute your back pain to something else, then it’s probably time to invest in a new mattress.

While your preference may be for either a soft or hard mattress, people who use a medium-firm mattress have less back pain compared to people who use mattresses classified as too firm or too soft.


Not only that but mattresses that are older than 10 years have been proven to cause back pain while you sleep.

Experiencing back pain while getting out of bed in the morning may also be attributed to the way you get out of bed. It may seem absurd to think that something as simple as getting out of bed can cause back pain. But if you’re like most people you wake up, sit up, twist your back to prepare to get into a standing position, and use your back to stand. This method is incorrect and can cause back problems.

The best way to get out of bed for your back health is to roll onto your side and use your arm to push up from a side-lying position. From this position, move to the very edge of the bed and get up using your legs, not your back.

If you are concerned about your back pain or it has been going on for more than one week, consult your doctor. You may also find the tips below helpful.

<a href=''>Designed by Freepik</a>Neck Pain Caused By Sleeping

Sleeping on your stomach may cause neck pain and even headaches upon waking.

Stomach sleeping places your spine in an unnatural position because your back is arched and your neck is turned to the side. Try sleeping on your side or back instead.

When sleeping on your side make sure that your head is aligned with your spine. 


Ask a friend or your partner check your spine alignment when you’re on your side and adjust the height of your pillow as needed. Placing a pillow between your knees can also help. If you sleep on your back, placing a pillow between and underneath your knees can help. It can give your spine the best chance of maintaining its natural curves while you sleep.

Neck pain while sleeping may also be caused by your pillow. Try using a feather pillow which easily conforms to the shape of your neck. Memory foam pillows may also help with proper spine alignment.

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Shoulder Pain While Sleeping

If you experience shoulder pain when you wake up in the morning, it may be caused by sleeping with your arm under your pillow and your elbow above your head.

Sleeping in this position squeezes the supraspinatus, which creates a feeling of weakness in the arm.

Try sleeping on your back or keeping your arm below your shoulder.


Your preferred sleeping position may be hard to change because sleeping positions are set so early in life. Not only that but you may not wake up in the same position that you fell asleep in. It’s worth being persistent with a well-supported, healthy sleeping position if it relieves muscle pain.

Relief From Morning Stiffness

If you’re like most people your muscles may feel stiff in the morning. It could be stiffness in your legs, arms, neck, shoulders or back. Morning stiffness is usually caused by lack of daily physical activity, being overweight, having a poor diet, not sleeping properly, and being in an environment that tends to be cold and/or damp.

There are plenty of things you can do to relieve morning stiffness:
  • Exercise every day. Even a brisk walk will help release toxins and get your blood flowing.
  • Make sure your body mass index (BMI) is on track. Having a high BMI puts a strain on your joints, muscles, tendons, and ligaments.
  • Eat a healthy well-balanced diet. Too many simple carbohydrates cause weak muscles, bad posture, and lethargy.
  • Check your sleeping posture. Sleeping in a bad position for hours can reduce blood flow to your muscles. It can also build up lactic acid, causing stiffness.
  • Have a hot shower before bed, dress warm and make sure your room is warm. If your room is cold or damp it may cause your muscles to stiffen. Cold or damp air affects blood flow throughout your body.


Sleeping shouldn’t be painful. It should be a time to relax. Implementing these suggestions is a great way to prevent muscle pain. It can also increase your odds of having a great night’s rest. If your pain as a result of sleeping lasts for more than one week consult your doctor.


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