Another exciting day, maybe you have fulfilled your 8-hour sleep schedule and are ready to leap out of your bed to explore the new comings of this day. Or is this just a dream or an exaggeration? Are you someone who is experiencing the complete opposite of a scenario? Do you lie around in your bed, afraid and unable to move your body because of terrible back pain?
Here’s the fact: According to news-medical.net, an estimated 2.5 million people experience back pain every day in the United Kingdom! This clearly shows the severity of the problem the people are facing due to back pain.
Aches and pains are troublesome and can affect your high spirits, especially when you are plagued with severe back pain right at the beginning of the day. Thus, it is extremely vital to diagnose the cause of your back pain and find the appropriate solution to get rid of the same.
In today’s article, we have jam-packed all the necessary information you need to know about back pains, their causes, and the equivalent solution. Consider this as your ‘no B.S guide to back pains!’
Want to know more? Keep scrolling.
What are the main causes of morning back pain?
Most people experience chronic back pains, which become their worst, especially during the morning. Even people who usually don’t suffer from back pains during the day experience severe backaches right after they wake up from sleep. Morning back pains can be tough to treat, especially when the reasons behind them are unknown.
And there are several causes of back pain, so it can be pretty hard to pinpoint the particular problem which might be the actual issue creating back pain. However, some clues here and there can collectively help you to pinpoint the culprit back to your mattress.
For example: If your back pain occurs the moment you wake up and can slightly reduce as you stretch your body. This can be a major sign that your mattress is doing more harm to your health than good and we all know how important it is to have a healthy sleep. Also, if you are finding yourself tossing and turning often during sleep, unable to catch on to a comfortable, undisturbed sleep, which is unlike you, then that should be a sign as well to let go of your mattress.
This is just scraping the surface of the ocean. There might be many reasons why you might need to reconsider your mattress, or you might be dealing with a completely different situation altogether. Let us get to know them one by one:
Back pain that occurs even after enough sleep, rest, and exercise, can be attributed to a bad mattress. If the mattress you are sleeping on doesn’t provide appropriate support in terms of spinal alignment, which promotes a proper curvature, it can lead to serious discomforts causing morning backaches. There might be many signs which can point fingers at your lovely mattress for being the main reason behind your morning back pain.
Pay close attention to these signs, and you will notice if your bed is to be blamed for your aches and pains:
- Feeling an increased pressure on certain parts of the body when laying in a few types of positions.
- Maybe you have observed that your back pain vanishes or reduces once you get out of the bed and stretch your body.
- You feel that your mattress is not flattering enough on the natural curves of your body.
- Getting disturbed and waking up frequently during the night for no apparent reason.
- Your comfort level is messed up, and as a result, you toss and turn a lot which was not the case when you first bought the mattress.
- Even if you are not experiencing any of the above reasons, your mattress age is a good sign to blame your mattress for your backaches.
Although beds are not the only ones to be blamed for back pains, it is extremely easy to pick up on things that can point out that your mattress might be a potential cause for your backache. If you found out that your mattress has served you for more than eight to ten years and is the reason behind your backaches! What next?
Read on to find the answer:
The solution to bad mattresses:
One study found that the participants who replaced their old matters, which were about an average of 9.5 years old, experienced an increased sleep quality along with their back pain improving every week, over the following month. In another study, it was found that 56% of people who slept on medium-firm mattresses had lesser back pain in the morning when compared to their softer-mattress counterparts. So, this speaks that a mattress not too firm nor too soft can be a good solution to your backache caused due to your old mattress.
A mattress that is too firm, can push on your pressure points and cause misalignments, further increasing your back pain and a mattress too soft causes your body to sink, once again leading to a bad posture. So, consider investing in a good mattress that can promote better sleep and less pain and help you sleep well.
Bad sleeping positions:
According to our speculations, the second-best reason to pinpoint your back pain could be your sleep positions. An unsupportive sleep position can increase pressure on the spine and thereby lead to back problems.
- Sleeping on your stomach: You are most likely to twist your neck aligned with the rest of your body when you sleep on your stomach. If your mattress is too soft, your lower abdomen can sink deeply into the bed, causing misalignment of the spine. If your mattress is too firm, this effect can be reversed and your lower abdomen can be pushed too much into the spine. Either way, sleeping on your stomach on an uncomfortable mattress can put you at the risk of increased lower back pains as soon as you wake up.
- Sleeping on your back: Back sleeping is a good posture to keep the spine straight. But back sleeping can also cause problems if the natural curvature of the spine is not supported properly. According to sleepfoundation.org, the study showed that back sleep can double the risk of lower back pain.
- Sleeping on your side: Among the other two positions, side sleeping is considered the optimum position for avoiding back pain. People who side sleep, have known to report fewer back pain symptoms. But a bad mattress can still cause spine misalignment and lead to backaches.
So, how to prevent back problems caused due to bad sleep posture?
- For stomach sleepers: To prevent the misalignment caused due to stomach sleeping, practice sleeping on your stomach without a head pillow and also don’t forget to place a thin pillow beneath your lower abdomen, these steps will collectively improve the alignment of the spine, thereby reducing the back pain.
- For back sleepers: Placing a pillow beneath the knees can help lower the risk of lower back pain for back sleepers and increases the comfort levels dramatically.
- For side sleepers: To prevent your spine from being out of alignment, choose a head pillow (preferably with a loft) to match the distance between the neck and the shoulder. Also, consider placing a pillow between the knees to even out the hips.
If these tips don’t seem to work, you should once again look back into your mattress as it can be the possible culprit behind your back pains.
Fibromyalgia causes widespread musculoskeletal pain by affecting the pain signals processing of the brain. It is known to affect women compared to men. Affecting up to 5% of people, the condition causes tension, soreness, muscle pain, sleep problems, and spasms throughout the body. It is also known to cause the infamous ‘fibro fog’ also known as mental confusion.
Why is fibromyalgia associated with morning back pain?
Because people with fibromyalgia rarely feel that they are fully rested. Fibromyalgia is caused by fragmented sleep and a lack of deep restorative sleep. Or vice versa, the disease is known to cause these symptoms in patients. And, as anybody would know, fatigue worsens any sort of pain and this is most acutely during the early hours of waking up. Back pain is a common symptom of fibromyalgia, but the acute pain caused during the morning can be deemed as an unexplainable symptom of the disease.
Fibromyalgia affects back muscles because the back muscles are much more vulnerable to postural strain and stress (due to awkward sleeping positions at night) and hence are targeted more than other muscles. Since the symptoms of fibromyalgia overlap with other diseases, it can be harder to diagnose. But if you have been diagnosed with fibromyalgia, here are a few solutions for the same:
How to treat fibromyalgia?
Fibromyalgia has to be diagnosed and treated by doctors. Although there seems to be no possible cure for fibromyalgia as of now, doctors may prescribe you muscle relaxants and pain relievers to give you relief from the symptoms. Along with the prescribed medicines, therapies like massage, physical therapy, consultations, and acupuncture may be recommended to deal with the problem more accurately and deeply.
Disc generation is a serious problem that more than 90% of adults that are over 60 years are suffering from. Disc generation is a disease that can develop naturally with age, where the spinal discs located between the vertebrae dries out and breaks down. The pain and the process differ for each person. For a few people, the process of disc degeneration or also known as disc deterioration can occur with minimal pain, whereas for other people, the pain can feel intense and worse in the morning due to pressure being higher during mornings. Some other facts like being overweight or obese can increase the risks of disc degeneration. This can also exuberate any lower back pain problems, making it worse.
How to treat disc degeneration?
The treatment of disc degeneration includes pain medications, ice or heat therapy, steroids injections, acupuncture, physical therapy, and also, wearing a back brace can help.
When to see a doctor?
Although we have provided all the necessary information regarding back pains, it is always recommended that you should contact the doctor if your back problems persist or escalate. Please do not let your back pain interfere with the happiness of your daily life. If you notice that your back pain is escalating day by day combined with some other symptoms, you might want to talk to your doctor. Once the underlying problem is diagnosed, your doctor may recommend NSAIDs – Nonsteroidal anti-inflammatory drugs, acetaminophen, muscle relaxants, or topical creams as well as gels to relieve you from your back pain. Please ensure that you always consult your trusted doctors before you decide to take any medications because medication often comes with side effects and causes extra problems if taken without prescriptions. Lower back pain can be frustrating, but a few lifestyle changes can certainly help you from the pain.
Morning backaches are difficult to deal with, and we understand the situation. Starting the day with pains and aches is not acceptable and needs to be acknowledged right then and there. And that is why we curated this guide to help you get the gist of the problem and dig to the roots of the solution.
According to our speculations, there might be 4 main reasons that cause morning backaches, which are bad mattress, bad sleeping positions, fibromyalgia and disc degeneration. While changing mattress and sleeping positions can be done immediately to get rid of the back pain, fibromyalgia and disc degeneration problems need to be taken to the doctor for a thorough analysis.
We hope this article has helped you to know about the possible reasons for your morning backaches and the pertaining solutions. If you are checking for a good orthopaedic mattress for your backache, please visit our site.
How to know if back pain is muscular?
Muscular back pain is free from tingling, loss of feeling and numbness, as opposed to disc-related back pain. Muscle pain can occur due to sprain, strain or even bruising. If the painful region is discoloured or bruising, it is a good indication that your back pain is muscle-related. A treatment that is done without diagnosing the root problem is a waste of time and energy. So, take the help of your immediate doctors and let them know what you are feeling.
Can pregnancy cause lower back pain?
Yes, lower back pain during pregnancy is common. While some women experience pain as early as 8 weeks into the pregnancy, some others can get the pain between the period of fifth and seventh months. Pregnancy can cause strain on the lower back muscles. And sleeping for a long time during the night can worsen the lower back pain during the early hours of the morning. This causes prolonged stiffness accompanied by muscle tightness.
What exercises are good for lower back pain?
Exercising is a good solution for lower back pain. Exercising is meant to strengthen and improve the flexibility of muscles to better support the lower back. Below are some of the back strengthening exercises that you can do every day to strengthen your abdominal, hip and back muscles.
- Knee to chest stretch
- Lie down on your back with your knees bent and feet laid flat on the floor.
- Use both your hands to pull one of your knees to the closets of your chest.
- Now tighten your abdomen and press the spine to the floor, hold the position for 5 seconds.
- Return to the beginning position and repeat for the other leg.
- Lower back rotational stretch
- Once again lie down on your back with your knees bent, and feet laid flat.
- Keeping the shoulders firmly on the floor, roll the bent knee to one side and hold the position for 5 seconds.
- Now return to the starting position and repeat the process for the other leg.