If you're like most people, you probably experience back pain in the morning. This is often caused by morning stiffness in the spine, which can be pain symptoms.
According to betterhealth.vic.gov when your body is inactive for an extended time, it becomes stiff and sore, leading to pain in the back. This pain can be frustrating and sometimes unbearable, with some treatment suggestions we recommend you to see a doctor because it can be a medical condition.
Fortunately, you can do a few things to help solve this problem and enjoy a pain-free morning. Let's find out how to solve morning back pain forever, but before that let's discuss its causes.
Why Does My Back Hurt More In The Morning?
There are many reasons why someone might experience pain when they wake up in the morning. Pain often happens in the morning being the most vulnerable time for your spine. This vulnerability can be due to what you do before bed or sleep, but it might also be a sign of an underlying issue with your nervous system.
In some cases, pain can signify a more severe problem with your nervous system. For example, if you have a pinched nerve in your neck or back, you might experience more pain in the morning because that's when the nerve is most compressed.
Similarly, if you have an infection or inflammation in your spine, you might also experience more pain in the morning.
Causes Of Muscle Pain In Morning
There are many potential causes of pain. It could be due to poor posture or a sleeping surface that doesn't provide adequate support. It could also be a sign of a more serious condition. But what are they?
Here are Some Major Causes of Back Muscles Pain:
Sleeping Position:
There are many different sleeping positions, and each has its own benefits and drawbacks. Some people sleep on their stomachs, some are addicted to back sleeping while others sleep on their sides.
Some people find that sleeping on their stomachs is the only comfortable way to sleep. However, poor sleeping posture can often lead to severe pain. This is because your spine is in a neutral position when you sleep on your stomach. This can cause the natural curve of your spine to flatten, leading to back strain and uncomfortable pressure on your joints. If you sleep in this position for long periods, you may consider changing your this unsupportive sleep position for better sleep and spine health.
Doctors recommend sleeping on your side or your back with a head pillow beneath your knees. If sleeping on your stomach is your only comfortable position, place a thin pillow beneath or a head pillow on your pelvis or lower abdomen for support. This will help to take pressure off of your back.
Bad Mattress
Maintaining a good posture is crucial to prevent sleep problems for pain treatment, but a bad mattress can still be the cause, even if you do everything right. If you wake up with an aching back, it might be a and mattress or underlying medical condition time to invest in a new mattress.
A good mattress will hold to your body's natural curves, providing support and relieving pain. A bad mattress can do the opposite, causing you to twist and turn all night long and increasing any existing pain.
Pregnancy
In pregnancy, there are fewer back pain symptoms. The weight of the baby and uterus, combined with changes in hormones, can weaken ligaments and muscles in the pelvic area, including the back. This can cause pain and instability in the spine. As the baby grows, it can pressure the sciatic nerve, which runs from the lower back down the legs, causing sciatica or leg pain.
Pregnant women are also more susceptible to back injuries due to their changing centre of gravity and increased risk of falls.
Disc Degeneration
Disc degeneration is a prevalent condition that can cause pain and discomfort, especially in the morning. This is because spinal discs tend to deteriorate as we age and underlying medical conditions, lead to a lot of pain and stiffness in the back.
In most cases, no significant event triggers this condition - it's just a natural result of getting older and experiencing wear and tear on the body.
If you are suffering from disc degeneration, you must see a doctor get treatment and relief from the pain. Many treatments available can help alleviate the pain and discomfort caused by this condition.
Fibromyalgia
There is not one definitive answer for what causes Fibromyalgia. Some experts believe it may be caused by a lack of deep restorative sleep combination of factors, such as genetics, infections, and physical or emotional stress.
For some people, Fibromyalgia (also known as mental confusion) may start after a bodily injury, surgery, or illness. Others may develop the condition following a traumatic event, such as the death of a loved one.
Some people report that they first began to experience Fibromyalgia effects shortly after they began experiencing morning lower back pain. This pain is often described as a deep ache that is worsened by movement and causes widespread musculoskeletal pain.
Back Pain In The Morning Might Be A Sign Of A Medical Condition
People with pain during the morning might be experiencing a medical condition. This pain might be caused by numerous issues. If this is the case, it is vital to seek medical attention to alleviate the pain and improve function.
A healthcare professional should evaluate pain that lasts for more than a few days, or that gets a serious problem.
Herniated Disc:
A herniated disc is a medical condition that can result in back pain. This condition is caused when the tissue between cushioning vertebrae breaks down and inflames surrounding tissue. The pain associated with a herniated disc is often worse in the morning because people are typically inactive at night.
Ankylosing Spondylitis:
Ankylosing spondylitis is a type of arthritis that affects the spine. It is a long-term condition that causes inflammation and pain in the joints between the vertebrae in the spine. The cause of ankylosing spondylitis is unknown, but it is thought to be related to genetics.
Some people with ankylosing spondylitis also have symptoms elsewhere in the body, such as inflammation of the eyes or lungs.
The main symptom of ankylosing spondylitis is pain and stiffness in the back, which may be worse in the morning. The pain and stiffness can gradually get better throughout the day. Other symptoms can include fatigue, loss of appetite, and weight loss.
There is no cure for ankylosing spondylitis, but there are treatments that can help relieve symptoms. These include medications such as painkillers and anti-inflammatory drugs, physical therapy, and surgery in severe cases.
Spinal Stenosis Chronic Pain
Spinal stenosis is a condition in which the spinal canal narrows, putting pressure on the nerves. This can cause pain in the back, particularly in the morning. The situation is more common in older adults but can also affect younger patients who have suffered a spinal injury. Several treatments are available for spinal stenosis, including medication, surgery, and physical therapy.
Now, we've discussed some potential causes of morning back pain. Let's talk about solutions.
Find Out How To Solve Morning Back Pain Forever?
Morning back pain can be a real drag. It can make it hard to get out of bed and start your day. The good news is that you can do a few simple things to ease your morning back pain and get your day started on the right foot.
Get Exercise Throughout The Day.
It is no secret that regular exercise is key to reducing back pain. Anything with a few lifestyle changes that get you up and moving can help keep your back strong and healthy.
Walking is one of the best exercises, and you should aim for at least 10,000 steps per day. However, you must take frequent breaks if you have an office job that involves sitting. Stand up at least once every 30 minutes and stretch. Standing desks can also help keep the pressure off your back during the day at work so you won't suffer the consequences the next morning.
Stretches In Bed
Stretching can help ease morning back pain before you even get out of bed. All you have to do is take better sleep and make a habit of stretching right before you get out of bed. While lying on your back, reach your arms above your head as far as you can. At the same time, reach your feet out in the opposite direction. Hold this position for about 30 seconds, then release and repeat two or three times.
Not only will this help muscle relaxants, but it will also help to get your blood flowing, and your body energized for the day ahead. So if you're looking for a quick and easy way to eliminate persistent pain, give these stretches a try!
Planks
If you're looking for a way to help alleviate back muscle pain, look no further than the plank. This simple exercise works almost your entire body, particularly your core muscles, which can help to put less strain on your back. Doing a plank can also alleviate minor pain, especially in the lower back muscles. To do a plank:
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Start by lying face down on the floor.
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Place your forearms on the floor and press your palms against the ground.
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Tuck your toes under and lift your body off the floor so that you're resting on your forearms and toes.
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Keep your body straight and hold this position for as long as possible. If you're struggling to maintain the position, you can always rest your knees on the floor.
The plank is a great way to start your day, as it can help loosen up your back and eliminate any lower back pain. It's also a great exercise throughout the day, especially if you're feeling stiff or sore. Just 10 minutes of planking can help to improve your posture and relieve tension in your back.
Mini-cobra
The mini-cobra is a yoga pose that can help improve flexibility and mobility in the spine and relieve tension in the lower back. It is also a great way to start your day, as it helps to wake up the body and get your blood flowing. To do a mini-cobra:
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Lie on your stomach with palms facing down, lined up with the sides of your head. Your elbows and forearms should also extend in straight lines to your palms.
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Slowly push your palms and forearms into the floor, lifting your chest.
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Keep your head looking forward and your neck straight.
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Hold the stretch for 10 seconds, repeating up to 5 times.
The mini-cobra is a great way to start your day, as it helps to wake up the body and get your blood flowing. It can also help relieve tension in the lower back and improve flexibility and mobility in the spine.
Knee Bends
Knee bends are a great exercise to help relieve low back pain, perceived stress and know as muscle relaxants yoga. Knee bends can be done anywhere, without equipment, and they're easy to learn. To perform a knee bend:
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Squat down as if you're trying to sit back into a chair.
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Keep your knees bent at 90-degree angles and ensure they don't track past your toes.
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Exhale on your way down, then inhale as you return to standing.
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Repeat up to 10 times.
Knee bends work the glutes and hamstrings, which can help loosen up the lower back pain. They also help increase blood flow and improve flexibility. Knee bends are a great way to start your day and can help you feel more energized throughout the day. Give them a try!
Change Bed Mattress
Choosing the right bed mattress will also help to ease morning back pain. A mattress that is too soft will not support the spine properly, and a mattress that is too hard will not allow the hips and shoulders to sink in, which can lead to pain. The best mattress for back pain is one that is medium-firm. This will provide the necessary support for the spine while still being soft enough to allow the hips and shoulders to sink in.
So, according to sleepfoundation.org, memory foam mattresses are a good option for those with back pain, as they contour to the body and provide support. Memory foam are also relatively affordable and can be found easily in the market.
Latex mattresses are another good option for those with back pain. They are made of natural materials and are very supportive. They are also more expensive than memory foam mattresses, but they will last longer and improve sleep quality.
Innerspring mattresses are the most common type of mattress and can be found in most stores. They are generally less expensive than memory foam or latex mattresses, but they may not provide as much support.
There are a variety of mattresses on the market that are specifically designed for back pain, You can choose the best one from Craftedbeds.
Otc Medications Work As Pain Relievers
For treating chronic low back pain over-the-counter (OTC) medications are still sound today medications. Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, are pain medications that reduce inflammation and work as pain relief. Acetaminophen (Tylenol) may be another option for occasional back pain if you can't take NSAIDs.
Another OTC option is a transcutaneous electrical nerve stimulation (TENS) machine. Clinical reviews show that TENS can be effective for severe chronic back pain, but tolerance to the electrical currents may need to be built over time. Ask your doctor if a TENS machine may be appropriate for your back pain.
Topical Remedies
There are a variety of topical remedies that can be used to help solve low back pain. Some of the most popular include turmeric and peppermint as well as essential oils. These can be diluted in carrier oils and applied directly to the skin. They work to soothe and relax the muscles, which can help to reduce pain.
Other options include using a heating pad or taking a hot bath. These can help to loosen up the muscles and increase blood flow, which can also help to reduce pain.
In addition, stretching and exercise can also help to improve flexibility and strength, which can help to reduce the risk of developing lower back pain in the future.
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FAQs
Now that we've looked at some of the ways to relieve morning back pain, let's answer some frequently asked questions.
Why Does Back Pain Happen?
There are a few reasons why you might experience lower back pain in the morning. One reason could be that you slept in an awkward sleep posture during the night. This can cause your muscles and spine to become twisted and strained. Another reason for back pain could be that you have a herniated disc or another spinal issue. This can cause lower back pain when you try to move around in the morning.
What Are Some Tips For Preventing Morning Back Pain?
You can do a few things to help prevent back pain. Ensure that you have a good mattress supporting your spine. Try sleeping on your side or your stomach to take the pressure off your spinal discs. Stretch or do some gentle yoga poses before getting out of bed in the morning. Regularly see a chiropractor or massage therapist to keep your back healthy.
What Are Some Treatments For Morning Back Pain?
If you are experiencing back pain, you can do a few things to find relief. First, try taking over-the-counter pain medication such as ibuprofen or acetaminophen. Second, apply ice to the affected area for 20 minutes. Third, use heat therapy by taking a hot shower or heating pad on the affected area. Lastly, see a physical therapist or chiropractor if the pain persists.
The Final Words
There are a few things to keep in mind if you are experiencing low back pain. First, it is important to rule out any underlying medical conditions that may be causing the pain. Once any underlying conditions have been treated or ruled out, you can explore other treatment options for your chronic pain. This may include medications, physical therapy, or surgery or buying a new mattress according to your need.
Generally, it is always best to consult with a doctor if you are experiencing any minimal pain, whether it is acute or chronic. This is because other factors may contribute to your case and require specific treatment. You can also try a few things at home to help in reducing pain such as taking over-the-counter pain medication, using ice or heat therapy, and stretching before getting out of bed in the morning. If the pain persists, see a physical therapist or chiropractor for further treatment.
We hope, you've liked this article on how to solve morning back pain. If you have any queries, please feel free to get in touch with us. Our team would be more than happy to assist you further.
