Back pain is common. It’s also often felt first thing in the morning, particularly upon moving from lying down to standing. This pain is usually the result of stiffness from long periods of rest or decreased blood flow from sleeping. While morning back pain can be periodic, some people experience it more often than others. This persistent pain can be caused by a number of issues.
Back Pain and Age Effect
It can result from injury, activity and some medical conditions. Back pain can affect people of any age, for different reasons. As people get older, the chance of developing lower back pain increases, due to factors such as previous occupation and degenerative disk disease.
Sleeping Postures to Prevent from Morning Back Pain
- Back sleepers can try putting a pillow underneath their knees to align the spine better and reduce lower back pain.
- Side sleepers may benefit from placing a pillow between their legs to better align their hips and spine.
- Stomach sleepers can position a pillow underneath their lower abdomen to reduce the curvature in the lower back.
If a person’s symptoms do not improve with the use of pillows, they may wish to consider other potential causes of morning back pain.
Causes of Morning Back Pain
- Bad Mattresses.
- Disc Degeneration.
How to Get Rid of Back Pain
Get Exercise throughout the Day:
Regular exercise throughout the day is key to alleviating back pain. Walking is among the best exercises, and you should aim for at least 10,000 steps per day. However, anything that gets you moving and off your feet can help keep your back strong.
To perform a knee bend, squat down as if you’re trying to sit back into a chair. Keep your knees bent at 90-degree angles and make sure they don’t track past your toes. Exhale on your way down, then inhale as you come back to standing. Repeat up to 10 times.
You can also try topical remedies. Turmeric and peppermint essential oils can help. Just make sure you dilute these in carrier oils, such as those made from jojoba or olive, or else they can irritate your skin.
Waking up with lower back pain is often the result of sleeping habits or over straining the body during physical activity. However, morning back pain can also be a symptom of certain medical conditions, including fibromyalgia and degenerative disc disease.
A person should speak to a doctor if back pain does not get better with self-care measures, such as trying a different sleeping position or a new mattress. It is also important to see a doctor for severe back pain that limits movement or the ability to carry out everyday activities. Mattresses that do not fully support a person’s weight or body shape can lead to them waking up with back pain.
Manufacturers generally recommend that people replace their mattress every 10 years or so. Signs that a mattress needs replacing may include visible sagging or indentations that remain where a person has been sleeping. When buying a new mattress, it is important to choose one that is both comfortable and fully supportive. Some research suggests that a mattress of medium firmness may be best for people with chronic lower back pain.
Some manufacturers offer an extended trial period that allows a person to return a mattress after several weeks or months if they are not fully satisfied.