Spring Forward Without Back Pain

It’s that time of year again—Daylight Saving Time! While we all love the extra sunlight, losing an hour of sleep? Not so much. If you’ve ever felt groggy, stiff, or even achy after the time change, you’re not alone. Even shifting the clock by an hour can mess with your sleep, posture, and overall comfort.

The good news? With a few simple adjustments (pun intended!), you can help your body transition smoothly and avoid annoying back or neck pain. Let’s talk about how!

How Daylight Saving Time Affects Your Body

Losing an hour of sleep might not seem like a big deal, but it can throw your body off in a few ways:

• Messes with sleep – Your body’s internal clock (also called your circadian rhythm) gets confused, making it harder to fall asleep or wake up feeling rested.

• Causes stiff muscles – Less sleep and more time spent feeling sluggish can lead to tight, achy muscles and joints.

• Leads to bad posture – When you’re extra tired, it’s easy to slump over at your desk or sink into the couch with poor posture, which can cause back and neck pain.

  
  

So, how can you make this time change easier on your body? Here are a few chiropractic-approved tips to help you adjust!

1. Sleep in a Spine-Friendly Position

Your sleep posture plays a big role in how your back and neck feel each day. Since Daylight Saving Time can mess with your sleep, now’s the perfect time to improve how you sleep!

• Best sleep positions: Lying on your back or side is best for your spine. If you sleep on your side, try putting a pillow between your knees to keep your hips aligned.

• Worst sleep position: Sleeping on your stomach can twist your neck and put pressure on your lower back. If you do this, try using a very thin pillow (or none at all) to reduce strain.

• Stick to a bedtime routine: Even though the time change can throw things off, try to go to bed and wake up at the same time every day to help your body adjust.

  
  

2. Stretch and Move to Loosen Up

Feeling extra stiff in the morning? That’s normal when your body is adjusting to a new schedule! A few gentle stretches can help loosen up tight muscles and keep your spine happy.

Try these simple moves when you wake up:

• Neck stretches – Gently tilt your head side to side and hold for a few seconds.

• Back stretch – Lie on your back, pull your knees toward your chest, and hold for a few seconds.

• Shoulder rolls – Roll your shoulders forward and backward a few times to release tension.

  
  

Also, if you sit for long periods during the day, get up and move every 30–60 minutes to prevent stiffness.

3. Watch Your Posture During the Day

When you’re extra tired, it’s easy to slouch at your desk or hunch over your phone. But bad posture can lead to back, neck, and shoulder pain.

Here’s how to keep your posture in check:

• Sitting at a desk? Keep your feet flat on the floor, sit up straight, and make sure your screen is at eye level.

• Using your phone? Hold it at eye level instead of looking down (this helps prevent "tech neck". We'll talk more about this in a future blog post!).

• Feeling tense? Roll your shoulders back and take deep breaths to relax your muscles.

  
  

Making small adjustments like these can help prevent pain and stiffness as your body adjusts to the time change.

4. Stay Hydrated and Eat Foods That Fight Inflammation

Did you know that not drinking enough water can make your muscles feel tighter and your joints feel stiffer? Dehydration can also make it harder to sleep well.

• Drink plenty of water throughout the day. If you forget, try keeping a water bottle near you as a reminder.

• Eat foods that fight inflammation – Leafy greens, berries, nuts, and salmon can help keep your muscles and joints feeling good.

• Avoid too much caffeine or sugar – These can mess with your sleep even more, making it harder to adjust to the time change.

  
  

5. Consider a Chiropractic Adjustment

If you’re dealing with extra stiffness, headaches, or back pain after the time change, a chiropractic adjustment can help.

Chiropractic care can:

✔️ Improve your posture so you’re not straining your back and neck.

✔️ Help your muscles relax so you don’t feel as stiff or tight.

✔️ Support your nervous system, which helps with better sleep and energy levels.

Final Thoughts

Daylight Saving Time can be rough, but you don’t have to suffer from back pain, stiffness, or poor sleep. By focusing on good sleep posture, stretching, staying hydrated, and paying attention to how you sit and stand, you can make the transition easier on your body.

And if you need an extra helping hand (or adjustment!), we’re here for you. Book an appointment today and give your spine the care it deserves!

What’s Next?

Did you find these tips helpful? Share this post with a friend who might need a little extra help adjusting to the clock change this spring!