{"id":2469,"date":"2023-08-07T09:27:15","date_gmt":"2023-08-07T09:27:15","guid":{"rendered":"https:\/\/integrativa.pt\/?p=2469"},"modified":"2026-04-11T19:37:04","modified_gmt":"2026-04-11T19:37:04","slug":"waking-up-with-back-pain-why-it-happens-and-when-it-should-be-assessed","status":"publish","type":"post","link":"https:\/\/integrativa.pt\/en\/acordar-com-dor-nas-costas-porque-acontece-e-quando-deve-ser-avaliado\/","title":{"rendered":"Waking up with back pain: why it happens and when you should be assessed"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><div class=\"vc_row wpb_row vc_row-fluid\"><div class=\"wpb_column vc_column_container vc_col-sm-12\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\">\n\t<div class=\"wpb_text_column wpb_content_element\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<p>Waking up with back pain is a common occurrence, but it shouldn't be seen as normal. In many cases, this complaint is associated with mechanical or functional factors, such as the posture adopted during sleep, the characteristics of the mattress or muscle tension accumulated throughout the day. However, when the pain is persistent, progressive or interferes with rest, it may warrant a more in-depth clinical assessment.<\/p>\n<p>This article looks at the most common causes of back pain on waking, the warning signs to look out for and some general measures that can help reduce discomfort and prevent its recurrence.<\/p>\n<h4>The importance of a restful night's sleep<\/h4>\n<p>Sleep plays a central role in the body's recovery processes. During the night, tissue regeneration mechanisms, hormonal regulation and modulation of the immune system take place. Inadequate sleep quality can jeopardise these processes and contribute to the onset of musculoskeletal pain, including low back pain on waking.<\/p>\n<p>Morning back pain is not just about comfort. It may reflect changes in the way the body recovers from the physical, postural and emotional loads accumulated throughout the day.<\/p>\n<h4>Physiological framework and most common causes of back pain on waking<\/h4>\n<p>Back pain on waking results, in most cases, from the interaction between mechanical, muscular and physiological factors that act during the night's rest. Although sleep is perceived as a state of rest, it involves relevant adaptations in terms of the spine, muscle tone, circulation and inflammatory regulation. When these adaptations occur in less favourable contexts, pain or stiffness can appear in the early hours of the day.<\/p>\n<h4>Mechanical and postural factors<\/h4>\n<ul>\n<li><u>Posture during sleep:<\/u> The position adopted when sleeping influences the alignment of the spine. Changes in physiological curvatures, especially in the cervical and lumbar regions, can increase the mechanical load on intervertebral discs, facet joints and soft tissues, contributing to discomfort when starting to move after rest.<\/li>\n<li><u>Mattress and pillow<\/u>Inadequate support surfaces can compromise the distribution of pressures along the spine, interfering with the joint and muscle support needed during sleep. Both excessive rigidity and insufficient support can favour segmental overloads and morning pain.<\/li>\n<li><span style=\"text-decoration: underline;\">Sleeping positions that increase the load on certain segments of the spine<\/span><u>:<\/u> Some sleeping positions, maintained for prolonged periods, can increase the compression of certain segments of the spine, leading to joint stiffness and a transient decrease in mobility on waking.<\/li>\n<\/ul>\n<h4>Muscular and neuromodulatory factors<\/h4>\n<ul>\n<li><u>Persistent muscle tension<\/u>: O <em>stress<\/em> Emotional and physical overload can be associated with a sustained increase in muscle tone, mediated by activation of the autonomic nervous system. This tension, often localised in the paravertebral muscles, can persist during sleep and manifest itself in the form of pain or stiffness on waking.<\/li>\n<li><u>Previous physical exertion<\/u>Intense or unusual physical activity, especially when performed without adequate recovery, can lead to delayed-onset muscle pain, related to microlesions in the muscle fibres and a local inflammatory response, which is generally more evident in the early hours of the morning.<\/li>\n<\/ul>\n<h4>Physiological and systemic factors often underestimated<\/h4>\n<ul>\n<li><u>Disc changes associated with rest<\/u>During sleep, the intervertebral discs reabsorb fluids, temporarily increasing their volume and internal pressure. This phenomenon can contribute to greater sensitivity and stiffness in the morning, particularly in people with degenerative changes or less adaptive tissue capacity.<\/li>\n<li><u>Sleep quality and associated disorders<\/u>: Disorders such as insomnia, sleep apnoea or restless legs syndrome can compromise deep and restorative sleep cycles, interfering with neuromuscular and tissue recovery processes, and being associated with a higher prevalence of persistent musculoskeletal pain.<\/li>\n<li><u>Evening meals<\/u>Heavy or slow-digesting meals at the end of the day can influence the systemic inflammatory response, circulation and sleep quality, factors that can indirectly contribute to the onset of pain on waking.<\/li>\n<li><u>Associated medical conditions<\/u>Inflammatory processes, arthropathies, herniated discs, fibromyalgia or recent injuries can manifest with more intense pain at night or on waking. In these cases, morning pain takes on greater clinical relevance and warrants a differentiated assessment.<\/li>\n<\/ul>\n<h4>Morning low back pain: when it deserves attention<\/h4>\n<p>Low back pain on waking is common and in most cases is associated with benign causes, related to prolonged postures during sleep and the sensitivity of the spinal tissues. However, when the pain is intense, progressive, associated with prolonged stiffness, nocturnal awakenings or other systemic symptoms, it should be properly assessed to rule out inflammatory or structural causes.<\/p>\n<p><span style=\"text-decoration: underline;\">Strategies to support pain management on waking:<\/span><\/p>\n<ul>\n<li>Adjust the sleeping posture, trying to maintain the alignment of the spine throughout the night, respecting the physiological curvatures;<\/li>\n<li>Use a mattress and pillow suitable for the sleeping position and individual characteristics, favouring a balanced distribution of mechanical loads;<\/li>\n<li>Implement management strategies for <em>stress,<\/em> such as breathing techniques or self-regulation practices, in order to reduce basal muscle tone;<\/li>\n<li>Integrate regular, moderate physical exercise, focusing on mobility, strength and motor control, respecting functional capacity and recovery times;<\/li>\n<li>Maintain a balanced diet and habits that favour metabolic balance, avoiding copious meals at night;<\/li>\n<li>Seek assessment by a Physiotherapist or Osteopath when pain persists, intensifies or interferes with sleep, allowing the mechanisms involved to be identified and the most appropriate approach to be guided.<\/li>\n<\/ul>\n<p>In clinical practice, back pain on waking is a frequent complaint, and an individualised assessment is essential to understand the mechanical, functional and contextual factors involved in each case.<\/p>\n<p>The approach to morning low back pain often benefits from an interdisciplinary perspective, integrating the assessment of movement, sleep and associated psychophysiological factors.<\/p>\n<p>The clinical assessment makes it possible to integrate information on sleep, movement, the <em>stress<\/em> and the functional context, helping to identify the mechanisms that may be contributing to morning pain and to guide interventions tailored to each person.<\/p>\n<h4>The role of physiotherapy and osteopathy<\/h4>\n<p>Physiotherapy and osteopathy are complementary clinical approaches in the assessment and management of back pain. Physiotherapy focuses on improving posture, strength, mobility and movement control, helping to make the body more functional on a daily basis. Osteopathy assesses the mobility of the spine, tissues and associated structures, seeking to identify functional restrictions that may be contributing to the pain.<\/p>\n<p>The integration of these two approaches allows for a more complete assessment and the definition of a treatment plan tailored to individual needs.<\/p>\n<h4>Understanding back pain on waking from an integrative perspective<\/h4>\n<p>Waking up with back pain should not be considered an inevitable condition. Identifying the factors that contribute to its onset is essential for improving sleep quality and preserving spinal health over time. Small changes in daily habits, combined with a proper clinical assessment, can have a significant impact on pain management and overall well-being.<br \/>\nBy understanding the body's signals and taking informed action, spinal health can be improved progressively, respecting individuality and personal context.<\/p>\n\n\t\t<\/div>\n\t<\/div>\n<\/div><\/div><\/div><\/div><div class=\"vc_row wpb_row vc_row-fluid\"><div class=\"wpb_column vc_column_container vc_col-sm-12\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\">\n\t<div class=\"wpb_text_column wpb_content_element  vc_custom_1769545085402\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<p data-start=\"1399\" data-end=\"1662\">If you often wake up with back pain, seek an assessment from a physiotherapist or osteopath at Integrativa. An assessment and an individualised approach makes it possible to identify the mechanisms associated with the pain, guide appropriate strategies and support the improvement of function and quality of life.<\/p>\n\n\t\t<\/div>\n\t<\/div>\n<\/div><\/div><\/div><\/div><div class=\"vc_row wpb_row vc_row-fluid vc_custom_1680169461443\"><div class=\"wpb_column vc_column_container vc_col-sm-12\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\">\n\t<div class=\"wpb_text_column wpb_content_element  vc_custom_1760628837336\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<p style=\"text-align: right;\"><a title=\"Osteopath - Physiotherapist David Brand\u00e3o\" href=\"https:\/\/integrativa.pt\/en\/osteopata-fisioterapeuta-david-brandao\/\"><strong>David Brand\u00e3o<\/strong> <\/a>| Osteopath and Physiotherapist<\/p>\n<p style=\"text-align: right;\">Specialised in Clinical Psychoneuroimmunology<\/p>\n<h6 style=\"text-align: right;\">Physiotherapist Card: 3652 | Order of Physiotherapists \/\/ Osteopath Card: C-0031697 | ACSS<\/h6>\n\n\t\t<\/div>\n\t<\/div>\n<style type=\"text\/css\" data-type=\"the7_shortcodes-inline-css\">.dt-shortcode-soc-icons.soc-icons-d45686d09a63baba6497efe6c6ad3c1e a {\n  margin-right: 4px;\n}\n.dt-shortcode-soc-icons a.soc-icons-d45686d09a63baba6497efe6c6ad3c1e {\n  margin-right: 4px;\n}\n.dt-shortcode-soc-icons a.soc-icons-d45686d09a63baba6497efe6c6ad3c1e:last-child {\n  margin-right: 0;\n}\n.dt-shortcode-soc-icons a.soc-icons-d45686d09a63baba6497efe6c6ad3c1e:before,\n.dt-shortcode-soc-icons a.soc-icons-d45686d09a63baba6497efe6c6ad3c1e:after {\n  padding: inherit;\n}\n.dt-shortcode-soc-icons a.soc-icons-d45686d09a63baba6497efe6c6ad3c1e.dt-icon-border-on:before {\n  border:  solid ;\n}\n.dt-shortcode-soc-icons a.soc-icons-d45686d09a63baba6497efe6c6ad3c1e.dt-icon-hover-border-on:after {\n  border:  solid ;\n}<\/style><div class=\"dt-shortcode-soc-icons  soc-icons-d45686d09a63baba6497efe6c6ad3c1e soc-icons-right\" ><style type=\"text\/css\" data-type=\"the7_shortcodes-inline-css\">.dt-shortcode-soc-icons a.single-soc-icon-4e4f278c408213ddb82c8b416bc69fdc {\n  min-width: 26px;\n  min-height: 26px;\n  font-size: 16px;\n  border-radius: 100px;\n}\n.dt-shortcode-soc-icons a.single-soc-icon-4e4f278c408213ddb82c8b416bc69fdc:last-child {\n  margin-right: 0;\n}\n.dt-shortcode-soc-icons a.single-soc-icon-4e4f278c408213ddb82c8b416bc69fdc:before,\n.dt-shortcode-soc-icons a.single-soc-icon-4e4f278c408213ddb82c8b416bc69fdc:after {\n  min-width: 26px;\n  min-height: 26px;\n  padding: inherit;\n}\n.dt-shortcode-soc-icons a.single-soc-icon-4e4f278c408213ddb82c8b416bc69fdc.dt-icon-border-on:before {\n  border: 0px solid ;\n}\n.dt-shortcode-soc-icons a.single-soc-icon-4e4f278c408213ddb82c8b416bc69fdc.dt-icon-hover-border-on:after {\n  border: 0px solid ;\n}\n.dt-shortcode-soc-icons a.single-soc-icon-4e4f278c408213ddb82c8b416bc69fdc:hover {\n  font-size: 16px;\n}\n#page .dt-shortcode-soc-icons a.single-soc-icon-4e4f278c408213ddb82c8b416bc69fdc:hover .soc-font-icon,\n#phantom .dt-shortcode-soc-icons a.single-soc-icon-4e4f278c408213ddb82c8b416bc69fdc:hover .soc-font-icon,\n#page .dt-shortcode-soc-icons a.single-soc-icon-4e4f278c408213ddb82c8b416bc69fdc:hover .soc-icon,\n#phantom .dt-shortcode-soc-icons a.single-soc-icon-4e4f278c408213ddb82c8b416bc69fdc:hover .soc-icon {\n  color: rgba(255,255,255,0.75);\n  background: none;\n}\n#page .dt-shortcode-soc-icons a.single-soc-icon-4e4f278c408213ddb82c8b416bc69fdc:not(:hover) .soc-font-icon,\n#phantom .dt-shortcode-soc-icons a.single-soc-icon-4e4f278c408213ddb82c8b416bc69fdc:not(:hover) .soc-font-icon,\n#page .dt-shortcode-soc-icons a.single-soc-icon-4e4f278c408213ddb82c8b416bc69fdc:not(:hover) .soc-icon,\n#phantom .dt-shortcode-soc-icons a.single-soc-icon-4e4f278c408213ddb82c8b416bc69fdc:not(:hover) .soc-icon {\n  color: #ffffff;\n  background: none;\n}\n.dt-shortcode-soc-icons a.single-soc-icon-4e4f278c408213ddb82c8b416bc69fdc .soc-font-icon,\n.dt-shortcode-soc-icons a.single-soc-icon-4e4f278c408213ddb82c8b416bc69fdc .soc-icon {\n  font-size: 16px;\n}<\/style><a title=\"Instagram\" href=\"https:\/\/www.instagram.com\/davidosteopata\/\" class=\"instagram single-soc-icon-4e4f278c408213ddb82c8b416bc69fdc dt-icon-bg-on dt-icon-border-on dt-icon-hover-border-on dt-icon-hover-bg-on\" target=\"_blank\" rel=\"noopener\"><i class=\"soc-icon soc-font-icon dt-icon-instagram\"><\/i><span class=\"screen-reader-text\">Instagram<\/span><\/a><\/div><\/div><\/div><\/div><\/div><div class=\"vc_row wpb_row vc_row-fluid vc_custom_1680169461443\"><div class=\"wpb_column vc_column_container vc_col-sm-12\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\">\n\t<div class=\"wpb_text_column wpb_content_element  vc_custom_1680169468507\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<p><a title=\"Home\" href=\"https:\/\/integrativa.pt\/en\/\"><strong>Integrativa<\/strong><\/a> | Health and well-being as a lifestyle<\/p>\n\n\t\t<\/div>\n\t<\/div>\n\n\t<div class=\"wpb_text_column wpb_content_element  vc_custom_1775895587227\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<h6>This website and its content are for information purposes only and are not a substitute for medical or health professional advice. In all cases, treatments should be individualised and guided by health professionals. Do not make any changes to your treatment without contacting the doctor or health professional accompanying you.<\/h6>\n\n\t\t<\/div>\n\t<\/div>\n<\/div><\/div><\/div><\/div><div class=\"vc_row wpb_row vc_row-fluid\"><div class=\"wpb_column vc_column_container vc_col-sm-12\"><div class=\"vc_column-inner vc_custom_1678987635945\"><div class=\"wpb_wrapper\"><div class=\"vc_separator wpb_content_element vc_separator_align_center vc_sep_width_100 vc_sep_pos_align_center wpb_content_element vc_separator-has-text\" ><span class=\"vc_sep_holder vc_sep_holder_l\"><span style=\"border-color:#1b9193;\" class=\"vc_sep_line\"><\/span><\/span><h4>Related articles<\/h4><span class=\"vc_sep_holder vc_sep_holder_r\"><span style=\"border-color:#1b9193;\" class=\"vc_sep_line\"><\/span><\/span>\n<\/div><style type=\"text\/css\" data-type=\"the7_shortcodes-inline-css\">.blog-carousel-shortcode.blog-carousel-shortcode-id-1972b1cbc64e439e78452045cd049efb.dividers-on.classic-layout-list article {\n  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.blog-carousel-shortcode.blog-carousel-shortcode-id-1972b1cbc64e439e78452045cd049efb .entry-meta {\n    margin: 5px 0 5px;\n  }\n  #page .blog-carousel-shortcode.blog-carousel-shortcode-id-1972b1cbc64e439e78452045cd049efb .entry-excerpt {\n    margin: 15px 0 0;\n  }\n  #page .blog-carousel-shortcode.blog-carousel-shortcode-id-1972b1cbc64e439e78452045cd049efb .post-details {\n    margin: 5px 0 10px;\n  }\n  #page .blog-carousel-shortcode.blog-carousel-shortcode-id-1972b1cbc64e439e78452045cd049efb .post-details.details-type-link {\n    margin-bottom: 2px;\n  }\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-1972b1cbc64e439e78452045cd049efb.owl-carousel .owl-nav div {\n  width: 36px;\n  height: 36px;\n  border-radius: 500px;\n}\n.dt-arrow-border-on.blog-carousel-shortcode.blog-carousel-shortcode-id-1972b1cbc64e439e78452045cd049efb.owl-carousel .owl-nav div:not(:hover):before {\n  border-width: 0px;\n}\n.dt-arrow-hover-border-on.blog-carousel-shortcode.blog-carousel-shortcode-id-1972b1cbc64e439e78452045cd049efb.owl-carousel .owl-nav div:hover:after {\n  border-width: 0px;\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-1972b1cbc64e439e78452045cd049efb.owl-carousel .owl-nav div.owl-prev {\n  top: 50%;\n  transform: translateY(calc(-50% + 0px));\n  left: -43px;\n}\n@media all and (-ms-high-contrast: none) {\n  .blog-carousel-shortcode.blog-carousel-shortcode-id-1972b1cbc64e439e78452045cd049efb.owl-carousel .owl-nav div.owl-prev {\n    transform: translateY(-50%);\n    margin-top: 0px;\n  }\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-1972b1cbc64e439e78452045cd049efb.owl-carousel .owl-nav div.owl-prev i {\n  padding: 0px 0px 0px 0px;\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-1972b1cbc64e439e78452045cd049efb.owl-carousel .owl-nav div.owl-next {\n  top: 50%;\n  transform: translateY(calc(-50% + 0px));\n  right: -43px;\n}\n@media all and (-ms-high-contrast: none) {\n  .blog-carousel-shortcode.blog-carousel-shortcode-id-1972b1cbc64e439e78452045cd049efb.owl-carousel .owl-nav div.owl-next {\n    transform: translateY(-50%);\n    margin-top: 0px;\n  }\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-1972b1cbc64e439e78452045cd049efb.owl-carousel .owl-nav div.owl-next i {\n  padding: 0px 0px 0px 0px;\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-1972b1cbc64e439e78452045cd049efb.owl-carousel .owl-nav i {\n  font-size: 18px;\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-1972b1cbc64e439e78452045cd049efb.owl-carousel .owl-nav div:not(:hover) i,\n.blog-carousel-shortcode.blog-carousel-shortcode-id-1972b1cbc64e439e78452045cd049efb.owl-carousel .owl-nav div:not(:hover) i:before {\n  color: #ffffff;\n  background: none;\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-1972b1cbc64e439e78452045cd049efb.owl-carousel .owl-nav div:hover i,\n.blog-carousel-shortcode.blog-carousel-shortcode-id-1972b1cbc64e439e78452045cd049efb.owl-carousel .owl-nav div:hover i:before {\n  color: rgba(255,255,255,0.75);\n  background: none;\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-1972b1cbc64e439e78452045cd049efb .owl-dots {\n  top: calc(100% + 20px);\n  left: 50%;\n  transform: translateX(calc(-50% + 0px));\n}\n@media all and (-ms-high-contrast: none) {\n  .blog-carousel-shortcode.blog-carousel-shortcode-id-1972b1cbc64e439e78452045cd049efb .owl-dots {\n    transform: translateX(-50%);\n    margin-left: 0px;\n  }\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-1972b1cbc64e439e78452045cd049efb .owl-dot {\n  width: 10px;\n  height: 10px;\n  margin: 0 8px;\n}\n@media screen and (max-width: 778px) {\n  .blog-carousel-shortcode.blog-carousel-shortcode-id-1972b1cbc64e439e78452045cd049efb.hide-arrows .owl-nav a {\n    display: none;\n  }\n}\n@media screen and (max-width: 778px) {\n  .blog-carousel-shortcode.blog-carousel-shortcode-id-1972b1cbc64e439e78452045cd049efb.reposition-arrows .owl-nav div.owl-prev {\n    top: 50%;\n    transform: translateY(calc(-50% + 0px));\n    left: 10px;\n  }\n  .blog-carousel-shortcode.blog-carousel-shortcode-id-1972b1cbc64e439e78452045cd049efb.reposition-arrows .owl-nav div.owl-next {\n    top: 50%;\n    transform: translateY(calc(-50% + 0px));\n    right: 10px;\n  }\n}\n@media screen and (max-width: 778px) and all and (-ms-high-contrast: none) {\n  .blog-carousel-shortcode.blog-carousel-shortcode-id-1972b1cbc64e439e78452045cd049efb.reposition-arrows .owl-nav div.owl-prev {\n    transform: translateY(-50%);\n    margin-top: 0px;\n  }\n}\n@media screen and (max-width: 778px) and all and (-ms-high-contrast: none) {\n  .blog-carousel-shortcode.blog-carousel-shortcode-id-1972b1cbc64e439e78452045cd049efb.reposition-arrows .owl-nav div.owl-next {\n    transform: translateY(-50%);\n    margin-top: 0px;\n  }\n}<\/style><div class=\"owl-carousel blog-carousel-shortcode dt-owl-carousel-call blog-carousel-shortcode-id-1972b1cbc64e439e78452045cd049efb classic-layout-list scale-img dt-icon-bg-off dt-arrow-border-on dt-arrow-hover-border-on meta-info-off bullets-small-dot-stroke reposition-arrows arrows-bg-on disable-arrows-hover-bg arrows-hover-bg-on\" data-scroll-mode=\"1\" data-col-num=\"3\" data-wide-col-num=\"4\" data-laptop-col=\"3\" data-h-tablet-columns-num=\"3\" data-v-tablet-columns-num=\"2\" data-phone-columns-num=\"1\" data-auto-height=\"true\" data-col-gap=\"30\" data-stage-padding=\"0\" data-speed=\"600\" data-autoplay=\"false\" data-autoplay_speed=\"6000\" data-arrows=\"true\" data-bullet=\"false\" data-next-icon=\"icon-ar-017-r\" data-prev-icon=\"icon-ar-017-l\"><article class=\"post post-5732 type-post status-publish format-standard has-post-thumbnail hentry category-dor-lombar category-fisioterapia category-fisioterapia-musculo-esqueletica tag-fisioterapia tag-osteopatia tag-pilates-clinico category-50 category-6 category-54 description-off\" data-name=\"Dor lombar? 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These 5 simple exercises can relieve it\" rel=\"bookmark\">Lower back pain? These 5 simple exercises can relieve it<\/a>\n\t<\/h3>\n\n\t\n\t\n\t\n<a href=\"https:\/\/integrativa.pt\/en\/dor-lombar-estes-5-exercicios-simples-podem-aliviar\/\" class=\"post-details details-type-link\" aria-label=\"Read more about Lower back pain? These 5 simple exercises can relieve it\">Read more<i class=\"dt-icon-the7-arrow-03\" aria-hidden=\"true\"><\/i><\/a>\n\n<\/div><\/article><article class=\"post post-2716 type-post status-publish format-standard has-post-thumbnail hentry category-osteopatia category-dor-lombar category-fisioterapia tag-fisioterapia tag-osteopatia tag-pilates-clinico category-17 category-50 category-6 description-off\" data-name=\"Dicas para aliviar a Dor Lombar ao acordar\" data-date=\"2023-12-12T12:58:22+00:00\">\n\n<div class=\"post-thumbnail-wrap\">\n\t<div class=\"post-thumbnail\">\n\t\t\n\t\t\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/dicas-para-aliviar-a-dor-lombar-ao-acordar\/\" class=\"post-thumbnail-rollover layzr-bg\"><img decoding=\"async\" class=\"preload-me owl-lazy-load aspect\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D&#39;http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg&#39;%20viewBox%3D&#39;0%200%20768%20512&#39;%2F%3E\" 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href=\"https:\/\/integrativa.pt\/en\/dicas-para-aliviar-a-dor-lombar-ao-acordar\/\" class=\"post-details details-type-link\" aria-label=\"Read more about Tips for relieving lower back pain when you wake up\">Read more<i class=\"dt-icon-the7-arrow-03\" aria-hidden=\"true\"><\/i><\/a>\n\n<\/div><\/article><article class=\"post post-3595 type-post status-publish format-standard has-post-thumbnail hentry category-osteopatia category-dor-lombar category-fisioterapia category-osteopata-david-brandao category-pilates-clinico tag-fisioterapia tag-osteopatia tag-pilates-clinico category-17 category-50 category-6 category-33 category-9 description-off\" data-name=\"Dor lombar: mitos, factos e o papel da Fisioterapia\" data-date=\"2024-08-30T12:20:21+00:00\">\n\n<div class=\"post-thumbnail-wrap\">\n\t<div class=\"post-thumbnail\">\n\t\t\n\t\t\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/dor-lombar-mitos-factos-e-o-papel-da-fisioterapia\/\" class=\"post-thumbnail-rollover layzr-bg\"><img decoding=\"async\" class=\"preload-me owl-lazy-load aspect\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D&#39;http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg&#39;%20viewBox%3D&#39;0%200%20768%20512&#39;%2F%3E\" data-src=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/10\/Dores-de-Costas-Osteopatia-Integrativa-Lombar-768x512.webp\" data-srcset=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/10\/Dores-de-Costas-Osteopatia-Integrativa-Lombar-768x512.webp 768w, https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/10\/Dores-de-Costas-Osteopatia-Integrativa-Lombar-1152x768.webp 1152w\" loading=\"eager\" style=\"--ratio: 768 \/ 512\" sizes=\"(max-width: 768px) 100vw, 768px\" alt=\"\" title=\"Back Pain Lumbar Integrative Osteopathy\" width=\"768\" height=\"512\"  \/><\/a>\t<\/div>\n<\/div>\n\n\n<div class=\"post-entry-content\">\n\n\t<h3 class=\"entry-title\">\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/dor-lombar-mitos-factos-e-o-papel-da-fisioterapia\/\" title=\"Low back pain: myths, facts and the role of physiotherapy\" rel=\"bookmark\">Low back pain: myths, facts and the role of physiotherapy<\/a>\n\t<\/h3>\n\n\t\n\t\n\t\n<a href=\"https:\/\/integrativa.pt\/en\/dor-lombar-mitos-factos-e-o-papel-da-fisioterapia\/\" class=\"post-details details-type-link\" aria-label=\"Read more about Lower back pain: myths, facts and the role of Physiotherapy\">Read more<i class=\"dt-icon-the7-arrow-03\" aria-hidden=\"true\"><\/i><\/a>\n\n<\/div><\/article><article class=\"post post-3817 type-post status-publish format-standard has-post-thumbnail hentry category-osteopatia category-dor-lombar category-fisioterapia-desportiva category-fisioterapia-musculo-esqueletica category-osteopata-david-brandao category-osteopatia-desportiva category-osteopatia-integrativa tag-fisioterapia tag-osteopatia tag-pilates-clinico category-17 category-50 category-55 category-54 category-33 category-134 category-32 description-off\" data-name=\"Tens\u00e3o muscular: porque alongar nem sempre resolve o desconforto\" data-date=\"2025-07-29T09:45:52+00:00\">\n\n<div class=\"post-thumbnail-wrap\">\n\t<div class=\"post-thumbnail\">\n\t\t\n\t\t\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/tensao-muscular-porque-alongar-nem-sempre-resolve-o-desconforto\/\" class=\"post-thumbnail-rollover layzr-bg\"><img decoding=\"async\" class=\"preload-me owl-lazy-load aspect\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D&#39;http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg&#39;%20viewBox%3D&#39;0%200%20768%20512&#39;%2F%3E\" data-src=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/10\/Pilates-Clinico-Belem-Lisboa-Restelo-2-768x512.webp\" data-srcset=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/10\/Pilates-Clinico-Belem-Lisboa-Restelo-2-768x512.webp 768w, https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/10\/Pilates-Clinico-Belem-Lisboa-Restelo-2-1152x768.webp 1152w\" loading=\"eager\" style=\"--ratio: 768 \/ 512\" sizes=\"(max-width: 768px) 100vw, 768px\" alt=\"\" title=\"Pilates Clinic Bel\u00e9m Lisboa Restelo (2)\" width=\"768\" height=\"512\"  \/><\/a>\t<\/div>\n<\/div>\n\n\n<div class=\"post-entry-content\">\n\n\t<h3 class=\"entry-title\">\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/tensao-muscular-porque-alongar-nem-sempre-resolve-o-desconforto\/\" title=\"Muscle tension: why stretching doesn&#039;t always solve the discomfort\" rel=\"bookmark\">Muscle tension: why stretching doesn't always solve the discomfort<\/a>\n\t<\/h3>\n\n\t\n\t\n\t\n<a href=\"https:\/\/integrativa.pt\/en\/tensao-muscular-porque-alongar-nem-sempre-resolve-o-desconforto\/\" class=\"post-details details-type-link\" aria-label=\"Read more about Muscle tension: why stretching doesn&#039;t always resolve discomfort\">Read more<i class=\"dt-icon-the7-arrow-03\" aria-hidden=\"true\"><\/i><\/a>\n\n<\/div><\/article><article class=\"post post-2469 type-post status-publish format-standard has-post-thumbnail hentry category-osteopatia category-dor-lombar category-fisioterapia tag-fisioterapia tag-osteopatia tag-pilates-clinico category-17 category-50 category-6 description-off\" data-name=\"Acordar com dor nas costas: porque acontece e quando deve ser avaliado\" data-date=\"2023-08-07T09:27:15+00:00\">\n\n<div class=\"post-thumbnail-wrap\">\n\t<div class=\"post-thumbnail\">\n\t\t\n\t\t\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/acordar-com-dor-nas-costas-porque-acontece-e-quando-deve-ser-avaliado\/\" class=\"post-thumbnail-rollover layzr-bg\"><img decoding=\"async\" class=\"preload-me owl-lazy-load aspect\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D&#39;http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg&#39;%20viewBox%3D&#39;0%200%20768%20512&#39;%2F%3E\" data-src=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/10\/Dores-de-Costas-Osteopatia-Integrativa-768x512.webp\" data-srcset=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/10\/Dores-de-Costas-Osteopatia-Integrativa-768x512.webp 768w, 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class=\"dt-icon-the7-arrow-03\" aria-hidden=\"true\"><\/i><\/a>\n\n<\/div><\/article><article class=\"post post-2922 type-post status-publish format-standard has-post-thumbnail hentry category-dor-lombar category-fisioterapia category-sono category-sono-4-pilares-da-saude tag-fisioterapia tag-osteopatia tag-pilates-clinico category-50 category-6 category-36 category-37 description-off\" data-name=\"A melhor posi\u00e7\u00e3o para dormir existe? Como adaptar a postura ao seu corpo\" data-date=\"2024-01-02T13:40:14+00:00\">\n\n<div class=\"post-thumbnail-wrap\">\n\t<div class=\"post-thumbnail\">\n\t\t\n\t\t\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/a-melhor-posicao-para-dormir-existe-como-adaptar-a-postura-ao-seu-corpo\/\" class=\"post-thumbnail-rollover layzr-bg\"><img decoding=\"async\" class=\"preload-me owl-lazy-load aspect\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D&#39;http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg&#39;%20viewBox%3D&#39;0%200%20768%20512&#39;%2F%3E\" data-src=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2024\/01\/Consulta-Integrativa-do-Sono-768x512.webp\" data-srcset=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2024\/01\/Consulta-Integrativa-do-Sono-768x512.webp 768w, https:\/\/integrativa.pt\/wp-content\/uploads\/2024\/01\/Consulta-Integrativa-do-Sono-1152x768.webp 1152w\" loading=\"eager\" style=\"--ratio: 768 \/ 512\" sizes=\"(max-width: 768px) 100vw, 768px\" alt=\"\" title=\"Integrative Sleep Consultation\" width=\"768\" height=\"512\"  \/><\/a>\t<\/div>\n<\/div>\n\n\n<div class=\"post-entry-content\">\n\n\t<h3 class=\"entry-title\">\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/a-melhor-posicao-para-dormir-existe-como-adaptar-a-postura-ao-seu-corpo\/\" title=\"Is there such a thing as the best sleeping position? How to adapt your posture to your body\" rel=\"bookmark\">Is there such a thing as the best sleeping position? How to adapt your posture to your body<\/a>\n\t<\/h3>\n\n\t\n\t\n\t\n<a href=\"https:\/\/integrativa.pt\/en\/a-melhor-posicao-para-dormir-existe-como-adaptar-a-postura-ao-seu-corpo\/\" class=\"post-details details-type-link\" aria-label=\"Read more about A melhor posi\u00e7\u00e3o para dormir existe? Como adaptar a postura ao seu corpo\">Read more<i class=\"dt-icon-the7-arrow-03\" aria-hidden=\"true\"><\/i><\/a>\n\n<\/div><\/article><\/div><\/div><\/div><\/div><\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Waking up with back pain is a common occurrence, but it shouldn't be seen as normal. In many cases, this complaint is associated with mechanical or functional factors, such as the posture adopted during sleep, the characteristics of the mattress or the muscle tension accumulated throughout the day. However, when the pain is persistent,...<\/p>","protected":false},"author":1,"featured_media":4651,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[17,50,6],"tags":[4,27,8],"class_list":["post-2469","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-osteopatia","category-dor-lombar","category-fisioterapia","tag-fisioterapia","tag-osteopatia","tag-pilates-clinico","category-17","category-50","category-6","description-off"],"_links":{"self":[{"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/posts\/2469","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/comments?post=2469"}],"version-history":[{"count":0,"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/posts\/2469\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/media\/4651"}],"wp:attachment":[{"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/media?parent=2469"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/categories?post=2469"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/tags?post=2469"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}