What Causes Morning Back Pain?
Stretching and doing yoga in the morning might help ease your back pain when you wake up. However, if the pain persists, it could be due to an underlying issue that needs medical attention.
Have you ever woken up with a sore lower back out of nowhere? Many people have this happen—it's quite common. This kind of back pain often hits right when you get up in the morning, especially when you switch from lying down to standing.
The pain usually comes from your back being stiff after a long rest or because your blood flow slows down while you sleep. Once you start moving around, the pain usually gets better.
For some people, morning back pain keeps coming back. This ongoing pain can be caused by different things like stress, bad posture, or other health issues.
What Causes Morning Back Pain?
Sleeping posture
If you wake up with back pain each morning, how you sleep might be to blame. Bad sleeping positions can stress your spine, making its natural curve flatten out. This can lead to back strain and uncomfortable pressure on your joints. If you tend to sleep on your stomach, you could feel back pain more often.
Try changing how you sleep for better rest and spine health. Doctors suggest sleeping on your side or back with a pillow under your knees. If sleeping on your stomach is most comfy for you, use a pillow under your pelvis or lower belly for support. This can ease pressure on your back.
Poor quality mattress
If your back hurts and it’s not from how you sleep, it might be your mattress causing the problem. Getting a new mattress could really help you sleep better.
A study from 2009 found that replacing mattresses older than nine years with newer ones can make you sleep better, ease back pain, and lower stress.
Before picking your next mattress, don’t hesitate to ask experts for advice.
Disc degeneration
Degenerative disc disease happens as you get older and your body wears down naturally over time, without any sudden injury. It's when the cushions (discs) between the bones in your spine start to break down.
This can lead to strong pain and discomfort, especially in the morning. Sometimes, though, you might not feel any pain at all. The pressure inside these discs tends to be higher when you wake up.
To ease the pain, doctors might use steroid injections or prescribe painkillers. They might also recommend wearing a supportive corset or brace to help your back.
Pregnancy
It's pretty common to have back pain during pregnancy. Some women start feeling it as early as 8 weeks into pregnancy, but it usually becomes more of an issue between the fifth and seventh month.
Pregnancy puts strain on the lower back muscles. After a long sleep, this can make the lower back ache more in the morning, causing stiffness and tightness in the muscles.
To feel better, try stretching and using your legs to stand up instead of relying on your back. If the pain continues, using a warm compress might help relieve some of the discomfort.
Fibromyalgia
Fibromyalgia is a condition that causes widespread muscle pain throughout the body. It works by making your brain more sensitive to pain signals. While anyone can get fibromyalgia, it's more common in women.
Other symptoms of fibromyalgia include feeling very tired, trouble sleeping well, memory problems, mood changes, tension headaches, stomach issues like irritable bowel syndrome, anxiety, and depression.
There's no cure for fibromyalgia, but there are medicines that can help manage pain and improve sleep. Your doctor might also suggest therapy or counseling to help you feel better and learn ways to deal with this condition in your daily life.
Can Upper Cervical Care Alleviate Persistent Extreme Lower Back Pain?
Upper cervical chiropractor, Dr. Brett explaining the slinky nature of the spine to a patient.
Stretching and doing yoga in the morning might help ease your back pain when you wake up. However, if the pain persists, it could be due to an underlying issue that needs medical attention.
Have you ever woken up with a sore lower back out of nowhere? Many people have this happen—it's quite common. This kind of back pain often hits right when you get up in the morning, especially when you switch from lying down to standing.
Upper Cervical Care offers several benefits in alleviating lower back discomfort:
- Alleviate nerve pressure
Misalignments of the atlas and axis can exert pressure on spinal nerves, causing pain, numbness, and tingling sensations in the back, legs, and feet. Upper Cervical Care can correct these misalignments, alleviating nerve pressure.
- Enhance spinal alignment
Misalignments of the atlas and axis can lead to issues like scoliosis and lordosis, which contribute to lower back pain. Upper cervical care can improve spinal alignment, reducing pain.
- Enhance posture
Poor posture during daily activities can be a significant cause of severe lower back pain. Upper cervical care corrects misalignments of the atlas and axis, thus improving posture.
- Reduce stress
Mechanical stress on the cervical spine can exacerbate lower back pain. Postural imbalances can worsen conditions like sciatic nerve compression, a common cause of low back pain.
- Long-term pain relief
Many patients find immediate or gradual pain relief with Upper Cervical Care adjustments, often after years of enduring pain. Correcting cervical misalignments relieves pressure on nerves, offering lasting pain relief.
Other Treatments for Morning Back Pain
If you wake up with back pain in the morning, don't worry. These exercises and tips can help you start your day and reduce discomfort.
- Bed stretches
To ease back pain, try stretching before getting out of bed. While lying down, stretch your arms upward and extend your feet in the opposite direction. Next, pull your knees towards your chest to stretch your lower back, and gently sway from side to side if it feels good.
When you sit up, place your feet on the floor about shoulder-width apart. Reach your arms upward and then stretch them to each side for an overall stretch.
- Mini cobra
You might recall the cobra pose from yoga. The mini-cobra is similar but gentler on your lower back.
To try the mini-cobra, lie on your stomach with your hands placed by your head and elbows bent. Press your palms into the floor and lift your chest gently off the ground. Keep your head in line with your body and don’t strain your neck. Hold this position for up to 10 seconds, and repeat it up to 5 times.
- Planks
Doing a plank is great for your whole body, especially your core muscles. This helps to make your abs stronger, which can reduce strain on your back and even ease minor back pain, especially in the lower back.
Here's how to do a plank:
- Lie face down on the floor.
- Curl your toes under and place your forearms on the floor, elbows directly under your shoulders.
- Lift your body off the floor, supporting yourself on your forearms and toes.
- Push your body weight into your upper back and keep your chin tucked in.
- Hold this position for up to 30 seconds, squeezing your abs tightly like you're preparing for a punch to the stomach.
- Also, tighten your buttocks and thigh muscles.
- Lower yourself back down and repeat if you want.
This exercise is a simple but effective way to strengthen your core and support your back health.
- Knee bends
You can ease lower back pain by stretching your knees and buttocks. One effective exercise for this is called knee bends.
To do a knee bend:
- Stand as if you're going to sit down in a chair.
- Bend your knees to a 90-degree angle, making sure they don't go past your toes.
- Breathe out as you lower yourself down.
- Breathe in as you stand back up.
- Repeat this movement up to 10 times.
- Exercise
Regularly moving your body is crucial for easing back pain. Walking is a great exercise, and aiming for about 10,000 steps each day is beneficial. However, any activity that gets you up and moving around can strengthen your back.
If you work in an office where you sit a lot, it's important to take breaks often. Stand up and stretch at least once every half hour. Using a standing desk can also relieve pressure on your back while you work, which can prevent discomfort the following day.
Outlook
It's pretty normal to wake up with a sore back sometimes. Usually, if you start moving around and stretching, that pain gets better pretty quickly. But if you find yourself waking up with back discomfort every morning, it could be because of a bad mattress or even some other health problem.
If your pain is getting worse or you're feeling any strange symptoms along with it, it's a good idea to see an upper cervical chiropractor. They can help figure out if there's something serious going on that needs attention.
Disclaimer:
Dr. Berner does not diagnose, treat, or prevent any medical diseases or conditions; instead, he analyzes and corrects the structure of his patients with Foundational Corrections to improve their overall quality of life. He works with their physicians, who regulate their medications. This blog post is not designed to provide medical advice, professional diagnosis, opinion, treatment, or services to you or any other individual. The information provided in this post or through linkages to other sites is not a substitute for medical or professional care. You should not use the information in place of a visit, consultation, or the advice of your physician or another healthcare provider. Foundation Chiropractic and Dr. Brett Berner are not liable or responsible for any advice, the course of treatment, diagnosis, or any other information, services, or products you obtain through this article or others.
