Relaxing muscles in bed: how to relieve back pain

Relaxing muscles in bed: how to relieve back pain

Jul 07, 2023Pharmaflex Ltd.

Waking up in the morning with a sense of stiffness and pain in the muscles is a common experience for many. Your body feels heavy, your back aches, and your movements are slow and clumsy. This is not exactly the ideal way to start the day, especially when you have a long list of commitments ahead of you. This situation, known as stiff muscle arousal, can be attributed to a number of factors, including a sedentary lifestyle, stress, advanced age, or inadequate night's rest.

But what to do to overcome this problem? The answer may be simpler than you think. Throughout this article, we will explore together how to relax muscles in bed. We will provide practical suggestions to ensure a quality night's rest that helps prevent muscle stiffness and pain upon waking. That way, each day can start the right way, with a rested and energetic body ready to face any challenge.

How to relax muscles in bed

During sleep, our bodies go through several stages, each of which plays a key role in our health and well-being. One of these processes involves the muscles: when we sleep, in fact, the muscles relax, and the body takes advantage of this state of quiet to repair damaged tissues, renew cells, and strengthen the immune system.

However, there may be situations when, despite rest, you wake up in the morning with stiff or sore muscles. This can happen for a variety of reasons. One of the most common is poor posture during sleep, which can cause excessive muscle tension and force some muscles to work harder than others, resulting in soreness and stiffness.

The quality of the mattress on which we sleep plays a key role. A mattress that is too hard or too soft, or simply not suitable for our body shape and preferred sleeping position, can cause excessive pressure on specific points, preventing the muscles from fully relaxing during sleep. For this reason, it is essential to choose a quality mattress, such as the Pharmaflex Orthopedic Mattress, designed to provide optimal back support and help promote restful and restorative sleep.

The importance of a good mattress: the Pharmaflex Orthopedic Mattress

The Pharmaflex Orthopedic Mattress is a high-quality solution designed specifically to meet these needs. This innovative mattress has been patented to perform two basic functions, both of which are essential for the well-being of the spine and optimal muscle arousal.

Muscle Function is provided by the layered structure of the mattress. This feature allows the weight of your body to be distributed over the entire surface of the mattress, reducing pressure points and allowing your spinal muscles to relax and release tension. This means that while you sleep, your muscles can relax more effectively, reducing the likelihood of waking up feeling stiff or sore.

Vertebral Function, on the other hand, aims to promote spacing between both the dorsal and lumbar vertebrae. This reduces compression and crushing of the intervertebral discs, ultimately helping to decrease the risk of vertebral compression. Proper spacing between the vertebrae not only reduces the risk of pain and discomfort upon awakening, but also helps maintain proper posture during sleep, promoting a more restorative rest and a more pleasant awakening.

Muscle stretching in the morning: a gentle muscle awakening

Another essential strategy to ensure a good muscle arousal is muscle stretching in the morning. Dedicate a few minutes each morning to yourself by performing stretching exercises. This simple ritual can help you start your day with more energy, reducing stiffness and improving mobility and posture. Here are some energizing stretching exercises you can do from your bed:

  • Knee to chest: Lie on your back, removing the pillow from under your head. Bring one knee toward your chest, keeping the opposite leg stretched out on the bed. Grasp the lower leg and squeeze it toward your chest. Hold the position for 10 to 30 seconds, then repeat with the other leg. This exercise is great for the glutes and lower back.
  • Double hamstring stretch: From a supine position, bring both thighs to your chest, grasping them at the back. Extend your legs so that your feet point toward the ceiling. Hold the position for 10 to 30 seconds. This exercise stretches the hamstrings, calves and glutes.
  • Lower trunk rotation: While supine, bend your legs so that your knees point toward the ceiling. Slowly rotate your trunk to the right, trying to bring your knees as close to the mattress as possible. Repeat the movement on the other side. This exercise stretches the lower back and hips.
  • Quadriceps stretch: Position yourself on your knees on the bed. Stretch backward by placing your palms on the mattress and trying to stretch as far as possible. Hold the position for 10 to 30 seconds. This exercise stretches the front of the thighs.
  • Push-ups: Lie down in a prone position. Place your palms on the mattress, at shoulder height. Slowly lift your head and shoulders. Repeat for 5-10 times. This exercise strengthens the upper back, neck and shoulders.

Remember, muscle stretching in the morning is a great practice to combine with resting on a quality mattress such as the Pharmaflex Orthopedic Mattress. Together, these two elements can make a big difference in your muscular awakening, helping you to start your day in a positive way and full of vitality.

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