Have you ever woken up in the morning and experienced unexpected back pain, Ladies? Don't worry, you're not alone!
Lower back pain is common. Usually, this part of the back pain we feel the first time in the morning, especially when moving from lying to standing. This pain usually results from stiffness from long periods of rest or decreased blood flow from sleep. After moving around, symptoms typically subside.
Causes of morning back pain
- Sleeping position
If back pain is felt every morning, the sleeping position could be the cause. A poor sleeping position can put pressure on the spine and cause its natural curves to flatten. It can also cause the back to become tense and the joints to strain.
Doctors recommend sleeping on your side or your back with a pillow under your knees. If you often sleep on your stomach, back pain can occur more often. Consider changing your sleeping position for spinal health. If sleeping on your stomach is the only position you're comfortable in, place a pillow under your pelvis or lower abdomen to support your body and help take pressure off your back.
- Bad mattress
Replacing an old mattress with a new one can greatly improve sleep quality. According to a 2009 study, changing mattresses that are older than nine years can improve sleep quality, reduce back discomfort, and reduce stress symptoms.
- Pregnancy
Back pain during pregnancy is very common. Some women may experience this pain as early as the 8th week of their pregnancy, but it is more likely that lower back pain will occur between the fifth and seventh month.
Pregnancy can put a strain on the lower back muscles. After sleeping for a long time, this low back pain can get worse in the morning, due to prolonged muscle stiffness and tension.
To reduce pain and discomfort, try stretching and using your legs to stand up to relieve pressure on your back. If your pain persists, a warm compress can help relieve the pain.
- Disc degeneration (disc disorder)
Degenerative Disc Disorder (DDD) is a natural result of aging and wear and tear on your body. This condition occurs when the spinal discs between the vertebrae begin to deteriorate. The aches and pains can worsen in the morning because the pressure inside the disc is higher.
Steroid injections for pain relief or painkillers may be needed if the pain is unbearable. Your doctor or physiotherapist may also suggest wearing a corset or brace for back support.
- Fibromyalgia
Fibromyalgia is a disorder that causes widespread musculoskeletal pain. It is believed that fibromyalgia amplifies pain by affecting the way the brain processes pain signals. Fibromyalgia is more common in women than in men.
There is no cure for fibromyalgia, but there are several pain medications available to help improve sleep and reduce pain symptoms. Your doctor may also recommend therapy or counseling to help improve your quality of life and teach you how to cope with the disorder.
If you wake up in the morning with back pain, you can try to overcome it by stretching, planks, mini cobra yoga movements, or bending your knees when you wake up. However, the main key to reducing back pain is regular exercise, such as walking at least 10,000 steps per day.
If you have an office job that keeps you sitting for hours, it's important to get up at least every 30 minutes to stretch. Also, do other activities that get you moving and standing up which can help keep your back strong.
If your back pain is worsening, talk to your doctor about whether you need to take painkillers. You can also consult a doctor at Fitie!
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Sources:
Anthony, K., & Morrison, W. (2019). Why Does My Back Hurt in the Morning? Healthline. [online]. https://www.healthline.com/health/lower-back-pain-in-the-morning
Jacobson, B. H., Boolani, A., & Smith, D. B. (2009). Changes in back pain, sleep quality and perceived stress after introduction of new bedding systems. Journal of chiropractic medicine, 8(1), 1–8.