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How To Relieve Morning Back Pain

Don’t Rest An Achy Back

How to Fix MORNING Lower Back Pain for Good

Doctors used to prescribe bed rest for back pain. But now we know that lying still is one of the worst things you can do. It can make back pain worse and lead to other complications. Don’t rest for more than a day or two. It’s important to get up and slowly start moving again. Exercise has been found to be one of the most effective ways to relieve back pain quickly. Try swimming, walking, or yoga.

Stretching Your Lower Back And Hips Is The Best Solution For Relief

If youre struggling to physically get up out of bed to start the day because of lower back pain, youre not alone. Millions of people have this very problem. Its not easy to find the right solution but there are some simple but very effective things you can do every morning.

Its 3 movements that your body needs to adjust to so that you can feel better. They only require about 1 minute each to do and are quite safe and easy. In fact, the more you get used to doing them, the easier it will be for you each morning.

Master the 3 simple movements that your body needs so that you can sleep better.

The pandemic has made it very difficult to get the same level of physical activity as we previously had. Because we are lying down and sitting much more frequently and with less access to gyms or other physical fitness centers, we need to be more vigilant as to how we can minimize discomfort when we sleep.

It Must Be From My Bed Room Temperature Humidity Sleep Position The Pillow Etc

Im sure that these environmental factors do have a significant effect on the quality of your sleep and comfort. It is important that you set them as comfortably as you can to be ideal for treating and managing your pain.

These factors however only help to reduce or manage anything that is skeletal or muscular in nature. When you correct these environmental factors, your discomfort becomes more evident, requiring more extensive treatment.

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What Causes Lower Back Pain In The Morning

Why can you do anything you want during the day, even exercise, without any problems? Why do your back muscles hurt right after youve been sleeping and relaxing?

Well, the common reasons are:

1. Sleeping involves two of the most common aggravators of muscle knots.

Prolonged shortening or stretching of muscles and tissue stagnancy .

2. You have an underlying injury which is aggravated by oxygen starvation and stagnation in the muscles while you sleep.

3. Blood circulation during sleep and right before we wake up is slowest, contributing to the oxygen starvation and tissue stagnancy mentioned above.

Bottom Line

In simple terms, sleeping makes back problems, even tiny and otherwise unfelt ones worse.

Heres why:

Just imagine you have a tiny undetected hand injury.

Now imagine falling asleep on this hand, cutting your blood circulation to it until it goes numb.

Your hand would really ache when you woke up, right?

The same goes with your back.

Generally, the longer you sleep the more stiff youll be in the morning .

But even if you dont have a tiny back injury, chronically sleeping in a bad posture can be the sole reason for your morning nightmare.

  • A bad mattress will support a poor sleeping posture, so will a bad pillow.
  • And if you happened to go to bed with pain its going to get worse in the morning.

And now, heres the good news:

Why Is Lower Back Pain Worse In The Morning

Five Stretches to Relieve Morning Back Pain

Arthritis in just about any jointâhips, knees, and ankles includedâis usually worse in the morning. Thatâs because the inflammatory response continues at full force when activity is at a minimum during the night. During those hours, the inflammation builds up, causing stiff, painful joints in the lower back in the morning, and sometimes radiating into the buttocks and proximal thigh.

As you get up and move through the day, the inflammatory response lessens, and less inflammation means less swelling. So the painful joint becomes less painful, and the muscle spasms occur less frequently.

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Be Wary Of Rest And Medication

Rest and medication may help you feel better or even recover well, but because of the guarding the problem is still there. In fact, the area has now created an imbalance as a result of two important causes.

1. Muscles do not naturally return to their previous state of relaxation. Retraining is required.

2. Guarding may not resolve unless the source of the trigger has resolved.

As a result of these issues, you may be worse off although you may feel better.

There is now asecondimbalance added along with the first one. For this reason, it is important to deal with the issues that have caused muscle guarding to occur in the first place.

You may feel better throughout the day, but your daily activities are re-injuring an imbalanced area with the potential for further injury within the area presently in a guarded state. Unfortunately, this is part of what you are experiencing whenever you wake.

Note: A muscle may fully relax naturally if there are enough antagonistic muscles groups actively counteracting the guarded muscle. However, in the case of lower back pain, there are so many muscles likely to tighten or spasm that the correct antagonistic muscle may not be actively responding.

Muscle guarding creates such a perpetual cycle that causes frequent and recurring pain throughout both the day and night.

Tip: Avoid Triggering a Potential, Guarded, Spasm with this Simple but Valuable Stretch

Tips To Help You Sleep Better And Prevent Back Pain

Q: Every morning, I wake up with severe pain and stiffness in my back and neck. The pain generally wears off as the day wears on, but its very bothersome at the start of the day. Could I be sleeping incorrectly? How can I make sure that I sleep right to prevent neck and back pain?

Sleeping can be an uncomfortable situation for some people, and it can be a cause of back and neck pain. Photo Source: spend approximately one third of each day sleeping, as it is an essential part of life. If were going to spend a third of the day sleeping, it should be a time to relax painlessly and prepare for a new day.

Sadly, sleeping can be an uncomfortable situation for some people, and it can be a cause of back and neck pain. Thankfully, there are several steps you can take to ensure you are sleeping correctly to prevent neck and back pain.

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What Are The Risks

Long bed rest can lead to slower recovery.Staying in bed for any prolonged period can make you stiff and increase pain. When you dont move and bend, you lose muscle strength and flexibility. With bed rest, you lose about 1 percent of your muscle strength each day. And you can lose 20 to 30 percent in a week. It becomes more difficult to return to any activity. As you become weaker and stiffer your recovery takes longer.

Who needs bed rest?Almost no one! The only people who might require time in bed are those with unstable spinal fractures awaiting surgery.

What can I do for the pain?Hot or cold packs often help. Some people can get pain relief from non-prescription analgesics or anti-inflammatory drugs such as ibuprofen or naproxen . But no medication should be taken for an extended period of time.

When should I see a health care provider?You should see your health care provider right away if:

  • You have severe continuous back pain that lasts longer than 48 hours.
  • You have severe continuous back pain and fever.
  • You have back pain with accompanying pain, numbness or weakness in one or both legs or feet. Your leg symptoms are more disabling than your back symptoms.
  • You have back pain and the onset of numbness in your private/genital region or changes in your ability to control your bladder and bowel function.

Morning Back Pain Relief: What You Can Do

Lower Back Morning Stretch To Relieve Back Pain

A doctorâs visit will be necessary to diagnose facet arthritis. In addition to doing some information-gathering about your pain and your history of injury, a doctor may also recommend an MRI or X-ray to help pinpoint the problem. However, itâs important to note that the degree of pain is not always directly proportional to the findings presented on a diagnostic imaging test. Someone with mild arthritis may be experiencing a lot of back pain conversely, some people have severe radiographic evidence of arthritis and only mild back pain.

But if you are waking up stiff and sore every morning, there are things you can do to manage the pain. Treatments usually start with more conservative measures and, if your situation requires it, may eventually include surgery. As always, talk with your doctor before starting any type of treatment. Morning pain relief methods include:

    • BalancedBack Total Joint ReplacementâWhile fusion removes a joint and limits mobility , the BalancedBack procedure replaces the function of the affected jointâboth the disc and the facet joints. It works on the same theory as total joint replacement in the hips and knees. The new, productive joint allows the levels above and below to function naturally after surgery, giving BalancedBack patients an advantage over fusion patients.4

Remember that there can be numerous causes of morning back pain, so the first step in managing it is understanding why it occursâand knowing when to see a doctor for advice.

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Why Pain In This Region Matters

Morning pain in your lower back is usually an indication of several health factors. It may be due to certain lifestyle habits likes carrying extra weight or living a sedentary life. This may cause repeated wear and tear on the muscles on your lower back while placing addition pressure and strain.

Repetitive motions like improper lifting and twisting can damage the tissue and muscles that help movement. And excessive standing without rest, can add pressure on your spinal column.

Mechanical issues that contribute to pain in your lower back while walking or standing can be described when functionality is limited when different components of the spinal column begin to fail. If you have a disease that is impacting the health of your spine, you can experience pain when these regions of the body begin to disintegrate.

Why Your Mattress Matters For Back Pain

If youre waking up with back pain, you may be sleeping on the wrong mattress. However, your bed is typically not the cause of back pain. In any case, a good mattress can help relieve issues that cause back pain.

A good mattress that is well suited to your needs will help to align your spine. This alignment can alleviate aches and pains. People who suffer from lower back pain should look for a mattress that doesnt put pressure on pain points, particularly the shoulders and sacrum. These beds are typically firm enough that your shoulders dont sink, but soft enough to feel comfortable. Look for a 5-7 rating on the mattress firmness scale .

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Frequently Asked Questionsexpand All

  • What if the back pain is not caused by an infection or preterm labor?

    Once other causes for your pain are ruled out, your ob-gyn or other obstetric care provider may recommend that you see a rehabilitation specialist or a physical therapist. He or she also may recommend a maternity girdle or brace if you arent already using one.

  • Can exercise help with back pain?

    Yes, exercises for the back can:

  • Strengthen and stretch the muscles that support your back and legs

  • Promote good posture

  • The Kneeling Bow Rest

    6 Lower Back Pain Exercises For Lasting Relief

    This simple positionwhile still in bed only takes about 30 seconds to 1 minute to benefit you.

    It helps to immediately release that very tight arch in your lower back. This especially gets worse overnight and makes standing up first thing in the morning difficult.

    It also, gets your hips actively flexed and stimulated so they can respond more for you as you begin to stand and walk around.

    Tuck your belly button down to your thighs to release your lower back

    The goal is to try to tuck your tummy against your thighs and to hold. You dont need to do much other than allow gravity to bring your upper body closer to your lower.

    Tips: You can vary how wide you want to spread your legs or even do this on your side or back.

    If you stand, sit, drive a lot every day, your lumbar curve we become stiffer and tighter. The kneeling bow rest will help you at any time.

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    Sleep Positions That Will Fight Morning Pain And Stiffness

    Are you woken up every day by morning pain and stiffness? While these symptoms may be annoying or uncomfortable, dont fret. Its likely nothing serious.

    Typically, morning back pain is a result of low-grade inflammation, which gets worse with age and is noticeably worse at the start of the day. The most underestimated culprit of early morning pain and stiffness is strain due to awkward sleeping positions or using the wrong pillow, and the back is one of the most vulnerable areas for this this type of irritation.

    If your pillow is too high or stiff, your neck will remain flexed overnight, which can lead to morning pain and stiffness. Here are the best sleeping positions to help you minimize morning pain and discomfort:

    If you have early morning neck/back pain, try to sleep on your side or your back.

    Is There Such A Thing As Poor Posture When Sleeping

    Yes, but I believe its rare for it to be bad enough to matter much. As discussed already, most awkward postures during sleep involve relatively minor postural stresses being a little twisted this-a-way or that-a-way that we tolerate for too long because were unconscious. Such postural stresses arent a bad habit in any meaningful sense. But it is also possible to be so habitually careless with sleeping position that it does constitute poor posture. If you know that a particular sleeping position is uncomfortable for you, but you keep sleeping like that, thats a poor sleeping posture.

    Or is it a bad habit if you cant stop it? If its something you do habitually but unconsciously? This is a philosophical puzzle for the reader to work out.

    Habitual sleeping position is clearly a factor in some back pain. Just about the only study ever done on this topic showed a small improvement in a few back pain patients who were instructed regarding the recommended way to sleep which basically meant a more neutral position.24 The benefit was real but small. I think conscious sleep positioning is only a minor factor in low back pain, and tough to fix. Usually we dont even suspect a problem with our sleep posture until its too late! For most people, trying to work on sleeping position probably does not offer particularly good bang for buck.

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    Morning Back Pain: What Causes It

    Sometimes, back pain after sleeping can be attributed to sleeping posture, or your mattress and/or pillow. If your mattress isnât providing appropriate supportâthe kind that allows your spine to maintain the proper curvatureâit could be causing serious discomfort.

    But the most common cause of morning back pain is a medical condition called lumbar facet arthritis.

    Facet joints are one of the building blocks of the spine. Each of your spineâs vertebral bodies is made up of a discâa round, flat shock absorberâand two facet joints, which act as stabilizing joints. Healthy facet joints have cartilage, or connective tissue that enables smooth movement with no friction.

    At some point in their livesâusually as they get olderâsome people are affected by degenerative arthritis in their facet joints. This condition causes the cartilage between the joints to break down, creating friction during joint movement and causing the joint lining to become irritated and inflamed. There may also be high levels of inflammatory mediators, like cytokines , present in the facet joint tissue, which contribute to the pain.1 As a result of this condition, lumbar facet arthritis sufferers experience swelling, pain, and stiffness in the lower back, and sometimes muscle spasms as well.

    Lumbar facet arthritis can affect people as early as their mid-30s, but it more commonly occurs in people aged 60 to 75.

    The 6 Big Causes Of Morning Back Pain

    Morning routine to relieve lower back pain
  • Inflammatory back pain: pathological inflammation from autoimmune disease, which is often serious, relatively rare, and fairly well known.
  • Inflammaging: slow but steady increase in chronic mild inflammation as we age.
  • Myofascial pain syndrome and/or fibromyalgia: back pain is often the hot spot in the body for muscle pain and otherwise unexplained widespread aches and pains, and there are some reasons why these conditions may be worse in the morning, but they are mysterious and controversial.
  • Insomnia and poor quality sleep is, of course, the most basic explanation for morning back pain. A good night of sleep is an effective painkiller, and a lousy one is the opposite.
  • Osteomalacia : vitamin D deficiency is probably quite common, is linked to chronic pain, and morning bone aching in particular.
  • Awkward sleeping postures: although this is the most obvious reason for waking up with a kink in your back, it might be worse than you expect.
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    Change Up Your Sleep Position Or Mattress

    Switching to a more supportive sleep position can reduce lower back pain. Also consider how you can use pillows or invest in a new mattress to support better spinal alignment and relieve lower back pain.

    Research suggests medium firm mattresses are the best mattresses for back pain. In one study of people with low back pain, those who slept on medium firm mattresses reported lower pain scores both during sleep and upon getting up in the morning.


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