How to Reduce Lower Back Pain in the Morning
Waking up with a stiff, aching back can be a terrible start to any morning. If your lower back consistently hurts in the morning, it’s worth determining the cause, so that you can work towards a solution. Lower back pain can be extremely frustrating, limiting your ability to accomplish your daily tasks, and lowering your overall mood. Fortunately, once you have identified the cause of your lower back pain, there are several different treatment options to alleviate your pain and improve your quality of life.
What is Lower Back Pain?
The area designated as the lower back is in the lumbar region of the spine. This is the part of the spine that supports most of the upper body, which is an important job. The spine itself is made up of vertebrae, with intervertebral discs between them, to cushion the vertebrae and work as shock absorbers to protect the spinal column. The spine also contains a complex network of bones, nerves, and tissue. In addition to supporting the body, the spinal cord allows the body to move and feel physical sensations, and the spinal nerves receive pain signals and transmit them to the brain. That’s a lot going on in just one part of the body! When the lower back is irritated or injured the nerves fire off pain signals to the brain, and you may start feeling this pain when standing or walking, and at different times of the day. There are a lot of different ways to feel lower back pain, whether it’s a dull, aching pain in the lower back, pain that radiates down the leg, pain that increases after sitting, muscles spasms in the lower back, pelvis, and hips, or pain that is alleviated by a change in position. If you are experiencing lower back pain, take note of the specifics, so you can give your doctor more complete information, in order to find a solution. If your back pain occurs specifically in the morning, that is something of note, and it can narrow down the list of causes.
Why Does My Back Hurt When I Wake Up? Can Sleep Positions Cause Back Pain?
Just as your posture during the day can have an impact on your spine, your sleep position can affect the way your back feels in the morning. Poor sleep posture can cause the muscles and ligaments in the spine to pull awkwardly in the night, so that you wake up with a sore back. You can sleep in just about any position, but it’s important to make sure the natural alignment of your spine is supported.
- If you are a back sleeper, put a pillow under your knees. This will keep your spine in its natural curve, rather than flattening it to the mattress.
- Side sleeping can put a strain on the lower back. Why? Because in this position, you may have poor hip alignment. Fortunately, the remedy is simple. Put a pillow between your knees, and the hips will align and allow your spine to be in the correct position, aligned from neck to tailbone.
- Stomach sleeping can be dangerous for the spine, because it pushes it into an unnatural position. If you must sleep on your stomach, don’t use a pillow under your head, or use a very thin one. Use a pillow under your hips, though, to make your spine more comfortable.
Common Causes of Lower Back Pain in the Morning That Goes Away
Often, morning is the time that you notice back pain the most, and it seems to be better as the day goes on. There are several reasons your back may hurt in the morning, ranging from simple to complex. You may need a new mattress, or to shift your sleeping position. Other causes of back pain in the morning include but are not limited to:
- If your core and back muscles are weak, they may not support your spine while you sleep, and you will wake uncomfortable.
- Sleep disorders like sleep apnea, can cause you to wake many times a night, and your muscles will never have the opportunity to completely relax.
- Disc degeneration, which happens when spinal discs begin to wear out, can cause morning back pain.
- Fibromyalgia amplifies pain signals sent to your brain, and because this disorder also causes restless sleep, you may feel significant back pain in the morning.
- Spinal Stenosis occurs when the spinal canal is constricted and compresses the nerves. This can cause pain that radiates from your back to other parts of your body.
Managing Lower (and Upper!) Back Pain After Sleeping
Being proactive about preventing lower back pain will also help you alleviate pain in the rest of your back. Start by analyzing your sleeping position, and seeing if you can adjust it to make your back more comfortable. Then, make sure you are sleeping on a well-fitting, supportive mattress. Perhaps most importantly, start an exercise routine aimed towards building your core and back muscles. The stronger those muscles are, the better able they will be to protect and support your spine, and the less back pain you will experience. Practice good sleep hygiene too, setting a bedtime routine and maintaining a sleep schedule. IF your back pain does not improve with a few simple lifestyle changes, contact a pain specialist to determine the best treatment for your back.
For Help with Back Pain, Contact Greater Maryland Pain Management
At Greater Maryland Pain Management, we’re committed to helping you overcome the pain that keeps you from living life to the fullest. As the field of medicine continues to evolve, our team strives to bring our patients the most effective, innovative, non-invasive treatments, to help them overcome life-limiting pain. Our practice was founded by Jank Vidyarthi, MD, a board-certified, award-winning Interventional Pain Management physician who has helped thousands of people to overcome chronic pain. We pride ourselves in treating each patient with the care and compassion we’d show our own loved ones, helping them to improve their quality of life through a customized approach that addresses the patient’s unique needs. We have multiple locations and schedule appointments quickly, sometimes even the same day, so contact us for a consultation.