Morning Back Pain Often Tied to Mattresses, Pillows and Sleep Positions, Says Spine Expert

Waking up with a stiff neck or back is usually blamed on poor posture, but the entire sleep setup is often to blame. Dr Dheeraj Batheja, an ortho-spine surgeon at Artemis Hospital in Gurugram, notes that your mattress, pillow and daily habits shape how your back feels when you wake up.

Mattress and Pillows

A mattress must support the spine's natural curve. If a mattress is too soft, the hips sink too deep and bend the spine out of line. If it is too hard, it pushes against the shoulders and hips to create pressure points. Experts suggest a medium-firm mattress for most people. Mattresses that sag, have lumps or are older than seven to 10 years may cause back pain. A pillow supports the neck, which connects to the back. A pillow that is too high or too flat pulls the neck out of line, sending strain down the spine. Side sleepers need a thicker pillow to fill the gap between the shoulder and head, while back sleepers do best with a thinner one. Stomach sleepers need a very flat pillow or none at all.

Sleep Positions

Back sleeping is often the kindest to the spine, and placing a small pillow under the knees reduces lower back pressure. Side sleeping works well for most people, and keeping a pillow between the knees keeps the hips balanced. Stomach sleeping is usually the hardest on the back because it flattens the spine's natural curve and twists the neck.

Context

Dr Batheja brings over 12 years of experience to his role as a senior consultant in the Department of Ortho Spine Surgery at Artemis Hospital. Minor changes like using a supportive mattress, an appropriate pillow and a healthier sleep position can help make mornings more comfortable.