Waking Up in Pain: How to Sleep Better and How Chiropractic Care Can Help

Waking Up in Pain: How to Sleep Better and How Chiropractic Care Can Help

Waking up in pain can be frustrating and debilitating. Whether it’s back pain, neck pain, or general discomfort, starting your day in pain can set a negative tone for the rest of the day. Fortunately, there are steps you can take to improve your sleep quality and reduce pain, with chiropractic care playing a key role in achieving a pain-free morning.

A Few Causes of Waking Up with Back Pain

Sleeping positions that cause back pain

  1. Sleeping on your stomach: Sleeping in positions that strain your muscles and joints can lead to pain upon waking. Commonly, when sleeping on your stomach, it’s challenging to maintain a neutral spine position. This sleeping posture can lead to excessive pressure on the spine, neck strain, and an overall Lack of Support. The reason is that most mattresses are designed to support the body’s natural curves when lying on the back or side. When you sleep on your stomach, your body doesn’t receive adequate support in key areas of the back and spine. 
  2. Inadequate Mattress and Pillow Support: A mattress that is too soft or too firm can cause improper spinal alignment. Similarly, pillows that don’t support your neck properly can lead to neck and shoulder pain. So, if you’re waking up in pain frequently, consider shopping for a new mattress. Ask the right questions, test them out, read reviews, and do your research ahead of time. Investing in a mattress that works for YOU is well worth it. 
  3. Lack of Movement: Staying in one position for too long during the night can cause stiffness and pain in the morning. We know what you’re thinking. How can I control my movement when I’m asleep? The short answer is, you can’t, but what you can do is cycle through various sleep positions throughout the week and experiment with what works. Remember, that movement is important in all avenues of your health. The more you move, the better you’ll feel. 

Tips for Better Sleep and Reduced Pain

Tips for Better Sleep and Reduced Pain

  1. Optimize Your Sleep Environment: Ensure your bedroom is conducive to sleep. This includes maintaining a cool, dark, and quiet environment. Invest in a high-quality mattress and pillows that support proper spinal alignment.
  2. Sleep Positions Matter: Try to sleep on your back or side. These positions are generally better for maintaining proper alignment of your spine. If you sleep on your side, place a pillow between your knees to reduce strain on your lower back.
  3. Stretch Before Bed: Gentle stretching before bed can help relax your muscles and reduce the likelihood of waking up with stiffness or pain.
  4. Maintain a Consistent Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock and can improve sleep quality. Try not to stay up late streaming. 
  5. Stay Active During the Day: Regular physical activity can help reduce stiffness and improve overall muscle function. Just be sure to avoid vigorous exercise close to bedtime. Again, we cannot stress this one enough.

How Chiropractic Care at Kazio Health Can Help

If you didn’t already know, Chiropractic care focuses on diagnosing and treating musculoskeletal issues, particularly those related to the spine. Here, we can help you alleviate morning pain.:

  1. Regular Spinal Adjustments: Like many, we use spinal adjustments to correct misalignments, which can reduce pain and improve function. Proper alignment can lead to better sleep posture and less pain when waking up. By realigning the spine, chiropractic adjustments help relieve pressure on nerves, reduce inflammation, and restore mobility to affected joints. This can significantly alleviate pain and improve the overall quality of sleep.
  2. Posture and Ergonomics Advice: We’re here to give you personalized guidance on how to improve your posture and ergonomic setup. Whether you’re at work, home, or engaging in daily activities, our personable and professional staff will help you adopt practices that reduce strain on your body. This can lead to less tension and discomfort, promoting a more restful sleep.
  3. Stretching and Exercise Recommendations: We recommend specific stretches and exercises tailored to your needs. These can help maintain spinal health and reduce muscle tension that contributes to pain. We also design personalized exercise and stretching routines that target areas of tension and weakness. These routines not only help alleviate current pain but also prevent future issues by strengthening and stabilizing your musculoskeletal system.
  4. Holistic Approach: We are a 100% drug-free holistic operation. We consider factors within your current lifestyle all of which can influence sleep quality and pain levels. At Kaizo Health, we understand that true wellness encompasses more than just physical adjustments. Our holistic approach includes critical lifestyle modifications that support overall health and well-being. By addressing these aspects, we help you achieve a balanced and healthy lifestyle that promotes better sleep and reduces pain.
  5. Pain Management: We are here to provide relief from chronic pain conditions that might be contributing to your discomfort. This can include treatments such as soft tissue therapy, manual adjustments, and other non-invasive techniques like cupping or dry needling. Our team here at Kaizo Health is skilled in a variety of pain management strategies tailored to your specific needs. We aim to reduce your pain levels, enhance your mobility, and improve your quality of life through comprehensive chiropractic care.


Waking up in pain doesn’t have to be your daily reality. By optimizing your sleep environment, adopting better sleep habits, and incorporating our evidence-based chiropractic care into your wellness routine, you can significantly improve your sleep quality and reduce morning pain. If you’re struggling with persistent pain, consider consulting a chiropractor to develop a personalized plan that addresses your specific needs. A pain-free morning is possible with the right approach and care.

Here’s how you can get started:

Book an appointment at any of our 4 locations:

Fort Washington, Maryland  

Fairfax, Virginia 

Rockville, Maryland 

Landover, Maryland

Starting to feel better and want to keep it going? Consider one of our wellness plans.