We all experience similar sensations when we first wake up in the morning, especially as we age. As soon as we first sit up in bed, we feel stiff and sore. This feeling may go away after five minutes or it could last for several hours.

A long work commute could worsen stiff and sore backs, necks, or shoulders. While it may seem that this is an inevitable effect of growing older, that is not necessarily the case.

Read further as Dr. Nathen Horst discusses some of the most common causes of morning stiffness and soreness, as well as what can be done to remedy the problem.

Sleeping Wrong

This is probably the most common cause for morning stiffness and soreness. We usually describe it as having “slept wrong” but it almost always involves having slept in an uncomfortable position.

As a general rule, sleeping face up (supine position) is the best position for your back. Side sleeping is also good. However, sleeping face down (prone position) is the most likely position to cause pain and stiffness because it does not support the back or neck.

Take note of the position in which you tend to wake up. Odds are good that is your favorite sleeping position. You may also consider recording your sleeping positions throughout the night to determine the source of your discomfort.

The Bed Is Too Hard

Just like Goldilocks, your mattress can affect how well you sleep. A mattress that is too hard will not provide enough give for your body, while one that is too soft will not provide enough support for your back.

This is why it is important to “test sleep” a mattress before purchasing it. Lay down in your preferred sleeping position so that you will have an idea of how well the mattress will work for you.

Pillow Softness

Likewise, your pillow can be too firm or too soft to properly support your neck. A pillow that is too fluffy will not keep your head and neck in proper alignment with the rest of your spine, while one that is too flat may put your neck into an overly arched position, which may actually exacerbate conditions such as snoring or sleep apnea.

There are a number of special chiropractic pillows available, and Dr. Horst can help you determine which will best suit your specific needs.

Environmental Conditions

The temperature in your bedroom can also play a role in how well you sleep, which will in turn affect if you wake up stiff and sore. Dr. Horst suggests keeping your bedroom somewhat on the cooler side compared to the rest your home, as it takes less time to heat up than it does to cool down. You can always pile on extra blankets and comforters if you need to warm up in bed.

Waking up feeling stiff and sore every morning can be frustrating. It’s certainly not a good way to start the day. Fortunately, awareness of your sleeping habits and environment, as well as regular chiropractic care, can help you get your morning started with more energy and less pain.