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Waking Up With Back Pain? What You Can Do To Sleep Better

Waking Up With Back Pain? What You Can Do To Sleep Better

It is not uncommon to find many Singaporeans experiencing pain and stiffness in their back when they wake up in the morning. Whether it is sleeping on an ill-suited mattress or adopting an uncomfortable sleep position, there is a myriad of reasons that may be contributing to a person’s back discomfort.

While the pain may subside as the day wears on, it is nonetheless an uncomfortable experience for many people. Furthermore, prolonged exposure to back pain can hinder a person’s sleep quality.

If you find yourself in a similar situation, then fret not! Let us share what you can do to alleviate this issue and attain quality sleep. After all, we spend a third of our day sleeping, so it is essential for us to be as comfortable as possible during our slumber.

1. Take note of your sleeping position

The sleeping position you adopt for your nightly slumber is crucial. If you wish to avoid waking up with back pain, you should consider sleeping in a position that helps to maintain the natural curves of your spine.

One sleeping position you should most definitely shun is the stomach sleeper. In fact, it is considered one of the most unhealthy sleeping positions. This is because sleeping on your stomach places your spine in an unnatural position, which can cause neck pain and headaches when you wake up from your slumber.

2. Exercise and strengthen your core muscles

Regular exercise is an excellent way to destress and improve the quality of your sleep. Studies have shown that engaging in moderate to vigorous exercise can aid in improving a person’s sleep quality by reducing sleep onset – which is the amount of time it takes to fall asleep. Specifically, you might want to consider targeted exercises that strengthen your core muscles – abdomen, lower back, hips, and pelvis – as doing so can help to ease back pain.

Furthermore, strengthening these muscles can minimise the risk of you experiencing muscle spasms or straining your back at night when you sleep. Let us share a planking exercise you can consider trying out:

Maintain a plank position with your hands under your shoulders and straighten out your legs to help tighten the muscles.

Proper alignment is crucial, so you need to ensure your abdominal muscles are engaged and your body is in a straight line.

Try and hold that pose for 15 to 30 seconds per rep.

3. Evaluate your mattress set-up

Research has shown a correlation between back pain and the type of mattress people use. Those who sleep on a medium-firm mattress experience less occurrence of back pain compared to people who purchase a mattress that is classified as too soft or firm.

Additionally, it is imperative for you to change your bed once every decade, as old mattresses are one of the leading causes of back pain. This is because, over time, a mattress can lose its form and begin to sag, putting strain and pressure on your back muscles.

So if you have been experiencing discomfort when you sleep, it might be a sign for you to purchase a new bed. At Four Star, we understand the hindrance back pain can cause to those who wish to attain a peaceful slumber. As such, we have launched our new Chiro+ mattresses, which are specially designed to provide orthopaedic support to Singaporeans experiencing restless nights due to their back discomfort.

Featuring 3E natural fibre (Environment, Equity, Economy) and a Hexa-Coil Individual Pocketed Spring System, these back-care mattresses boast high firmness and durability, providing users with adequate spinal support to achieve a good night’s sleep.

Additionally, our Chiro+ mattresses are made from Dupont™ Sorona®, an eco-efficient performance fibre made from plant-based ingredients. As such, those who are environmentally conscious need not worry about any harmful impact on the environment.

Likewise, you can rest easy knowing all of this is achieved without sacrificing the quality of our eco-mattresses. So you can look forward to achieving the pain-free and peaceful slumber you deserve with our premium mattresses.

4. Be careful when getting out of bed

You will be surprised to learn there is a correct procedure to getting out of your bed in the morning. Many people are often unaware of this, and they typically sit up and turn their back to prepare to get into an upright position before using their back muscles to stand.

However, the correct method to get out of bed after waking up is to roll onto your side and use your arm to push yourself up from a side-lying position. After you have done so, you can proceed to scoot over to the edge of your bed and use your leg muscles to hoist yourself up.


We spend close to a third of our lives sleeping. Moreover, it is a time for us to relax and recharge ourselves for the next working day, and thus should not be a painful experience. So if you have been experiencing any back discomfort during your nightly slumber, we hope what we have shared can help you to alleviate the issue.

Additionally, should you be considering a change in mattress – one that is ideal for your back pain – you can browse our products online or head on over to our Four Star showrooms to experience them first hand! From storage beds to premium latex mattresses, we offer a luxurious array of bedding accessories to suit your sleeping needs.


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