If you are always waking up to a morning that is characterized chronic pain, irritation and stiffness in the back, then it might just be a pointer to other underlying causes. If you are often frustrated by morning back pain and need both physical and emotional relief from the same, then it is important to address the root cause of the problem.
Common Causes of Back Pain in the Morning
Poor Sleeping Posture
A poor sleeping posture such as sleeping on the stomach is likely to lock the body in a dangerously bad position for several hours, increasing pressure in the lower back and straining the flow of blood to local muscles. This will in turn lead to the build-up of lactic acid, resulting in back pain, stiffness and overall discomfort.
Damaged or Dysfunctional Spinal Joints
Ideally, the spinal discs usually fill with nutrients and water at night and hence tend to swell. However, if the spinal joints are dysfunctional, then your vertebrae will not easily move apart, leading to disc damage which may manifest as stiffness and pain in the back for the first 20 or 30 minutes of the day.
Poor Bed Set-Up
If you have a pillow that does not provide adequate neck support even when sleeping in the recommended side and back positions, then chances of experiencing neck and back pains are much higher. Moreover, if you use a mattress that is either too soft or too firm, you are likely to experience morning back pain as well.
Other common causes of morning back pain include; pathological inflammation due to an autoimmune disease, chronic mild inflammation due to aging and fibromyalgia or myofascial pain syndrome among others.
Fibromyalgia is a label for an illness of chronic pain, fatigue, and mental fog that has no other explanation, a diagnosis of exclusion. It often goes with conditions like irritable bowel syndrome, migraines, and mood disorders. About 1–2% of the population suffer from this. Some people get better, but many don’t(1).
Remedies for Morning Back Pain
Some of the steps you can take to remedy morning back pain problems include;
Ice and Heat Treatment
In case your back is throbbing, you can bring down the inflammation and numb the pain by applying ice and gentle heat using a warm washcloth or heating pad at the affected areas in alternating manner for approximately 10 minutes. The heat will help to relax the sore muscles and cause fresh blood to flow to the achy areas while the cold ice will help to numb the pain.
You should always strive to sleep in a position that will help to maintain the natural curves of the spine. Ideally, you should avoid sleeping on your stomach and instead sleep either on your back or side.
The Bed Set-Up
In addition, you also need to have the right sleeping supplies such as; a cervical pillow which is designed to effectively support your necks natural curves and it is ideal for back and side sleepers but makes it hard for you to sleep on the stomach. You also need the right kind of mattress, which is a medium-firm mattress.
The first thing that I would always recommend is to evaluate your mattress.
Getting Out of Bed
Lastly, you also need to ensure that you are getting out of your bed properly. For instance, while exiting your bed, you should roll on your side and then push up from that side-lying position using your arm, scoot to the edge of your bed and rise up using your legs.
Sleeping does not need to be an agonizing experience but a time to relax, unwind and wake up feeling refreshed and regenerated. However, if you are often experiencing back pain in the morning whenever you awake from your bed, then the above remedies can help you fix the problem.
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