Did you know about 58.9 of Americans suffer from some sort of pain? One of those is having muscle pain, such as back or sore shoulders. If you’re waking up with aches and pains and feeling sluggish, that’s not something you should ignore. 

Generally, this is not a reason to panic. Many factors cause soreness, including over-exerting yourself physically, not taking care of your body correctly, or anything else that may take our bodies a little bit out of the ordinary. So, when we do experience soreness, what should we do?

Keep reading to learn what to do if you are waking up sore.

Set Up Your Bed and Sleep Position

Consider adopting a side sleeping position with a pillow between your knees. Also, ensure your mattress and pillows are supportive, soft or hard, and not too old. Replace them every 5-7 years or if you often feel stiff and sore after sleeping. 

Raise the upper third of the bed, so your head is higher than your feet. Sweeten your mattress with a mattress topper to provide more cushioning support to avoid having a sore back. 

Natural Remedies for Relieving Stiffness and Tension

If you keep waking up sore, one of the first things you should do is look into natural remedies for relieving stiffness and tension. A foam roller can help to improve circulation, reduce pain and stiffness, and stretch out sore and tight muscles.

Massages with essential oils like lavender, peppermint, or bergamot have been known to have calming and analgesic effects on sore muscles and can help to reduce tension. Heat therapy can reduce stiffness and spasms, while ice therapy numbs sore spots and serves as an anti-inflammatory.

Implementing Self-Care Techniques for Long-Term Relief

If you wake up sore and want long-term relief, implementing self-care techniques is the best way to move forward. Aim to get a good night’s sleep by going to bed and waking up at the same time each day. Make sure your sleeping space is comfortable and peaceful.

Try to limit computer and phone use before sleep; the blue light can disrupt sleep. Move your body with physical activity, yoga, or stretching, which can help relax tense muscles. 

Consider supplementing with magnesium and collagen if your muscle soreness is severe or chronic. Be mindful of your posture during the day, and practice muscle relaxation techniques if needed. 

When to Seek Professional Help

If you have been waking up sore for a while, it may be time to seek professional help. Your primary care physician can provide an initial diagnosis and determine the possible underlying cause of your soreness. Additionally, a physical therapist can help you identify the source of the pain and build an individualized plan to address your specific needs.

For better treatment, chiropractors are some of the best options. Through hands-on manipulation of the spine and other joints, chiropractic treatment can help restore proper alignment, allowing the body to heal and naturally relieve soreness. 

Prevent Waking Up Sore With These Tips

If you are constantly waking up sore most mornings, it’s time to take action. Look into the quality of your mattress, pillow, and sleep environment. Ensure you are exercising and stretching regularly and adjusting your sleeping position. 

Seek help from a medical professional if required. With the right precautions, you can wake up feeling revived and ready to take on the day.

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