Have you ever gotten up in the morning and experienced unexpected lower neck and back pain? You're not alone. Back pain prevails. It's also often felt first thing in the early morning, especially upon moving from resting to standing.
This discomfort is usually the result of stiffness from long periods of rest or reduced blood flow from sleeping. After walking around, symptoms normally subside.
While early morning neck and back pain can be periodic, some people experience it more often than others. This consistent discomfort can be triggered by several issues, including:
- tension
- poor posture
- underlying medical conditions
Causes of early morning back pain
Sleeping positions
If you observe neck and back pain every morning, your sleeping posture could be the perpetrator. Poor sleeping positions can put pressure on your spine, causing its natural curve to flatten.
This can also trigger back strain and uncomfortable pressure on your joints. If you regularly sleep on your stomach, you may experience neck and back pain more routinely.
Consider altering your sleeping position for better sleep and spinal column health. Physicians recommend sleeping on your side or your back with a pillow below your knees. If sleeping on your stomach is the only comfy position for you, place a pillow under your pelvis or lower abdomen for support. This helps to take pressure off of your back.
Bad bed mattress
If bad sleeping posture isn't the reason for your back pain, it might effectively be your mattress. Changing out your old mattresses for a new one can significantly improve your sleep.
According to a 2009 study by trusted Source, switching out mattresses older than nine years for more recent ones can improve sleep quality, minimize back discomfort, and lower tension signs.
Pregnancy
Pain in the back during pregnancy is incredibly typical. Some ladies may experience this discomfort as early as 8 weeks into their pregnancy, but it's most likely to end up being a problem between the fifth and seventh months.
Pregnancy can cause pressure on lower back muscles. After sleeping for an extended period of time, this lower neck and back pain can be worse in the morning, causing prolonged stiffness and muscle tightness.
To reduce discomfort and pain, attempt extending and utilizing your legs to stand rather than putting pressure on your back. If your pain persists, a warm compress might help alleviate pain.
Disc degeneration
Degenerative disc disease typically occurs without a significant triggering occasion. It's a natural result of aging and deterioration of your body. This age-related condition occurs when back discs in between your vertebrae start to weaken.
This can trigger extreme pain and discomfort that might be worse in the morning. Sometimes, disc degeneration causes no pain. The pressure inside the disc is greater in the early morning.
Treatment consists of steroid injections to relieve pain or discomfort medication. Your medical professional or physical therapist might also suggest wearing a corset or brace for back support.
Fibromyalgia
Fibromyalgia is a disorder that triggers prevalent musculoskeletal discomfort. It's believed that fibromyalgia amplifies pain by affecting how your brain processes pain signals. Anyone is vulnerable to fibromyalgia, it's more common in ladies than in males.
Other symptoms associated with this condition consist of:
- tiredness
- restless sleep
- memory concerns
- modified moods
- tension headaches
- irritable bowel syndrome
- anxiety
- depression
There's no treatment for fibromyalgia, but there are a variety of discomfort medications available to help improve sleep and decrease uncomfortable symptoms. Your doctor may likewise advise therapy or therapy to assist improve your lifestyle and to teach you methods to handle this condition.
Treatment for morning back pain
If you do get up in the morning with neck and back pain, don't despair-- the following workouts and suggestions can assist get you going while easing pain throughout the day.
Stretches in bed
One method to repel discomfort is to make a habit of extending right before you get out of bed. While pushing your back, reach your arms up above your head as far as you can. At the same time, reach your feet out in the opposite direction.
Bring your knees into your chest and hold for a lower back stretch. It may likewise feel great to carefully rock from side to side.
Once you sit up, plant your feet on the ground, shoulder-width apart. Reach your arms up over your head once again, then side to side for an all-over stretch.
Planks
A plank works almost your entire body, especially your core muscles. As your abdominals get stronger, you'll put less strain on your back. Doing a plank can also minimize minor pain in the back, particularly in the lower back.
To do a plank, start facedown on the flooring. Curl your toes and keep your forearms and elbows in line with your wrists. As you lift off the floor, push yourself into your upper back and keep your chin near to your neck.
Hold your slab for as much as 30 seconds, crunching your abs tight as if you're bracing for a punch in the stomach. You ought to also contract your glutes and thighs. Lower and repeat if preferred.
Mini-cobra
You might remember the cobra stretch from yoga class. The mini-cobra utilizes the very same basic movements however without overstretching your lower back.
To do a mini-cobra, lie on your stomach with palms facing down associated with the sides of your head. Your elbows and lower arms ought to also extend in straight lines to your palms. Gradually push your palms and lower arms into the flooring, lifting your chest up.
Keep your head looking forward and your neck straight. Hold the stretch for as much as 10 seconds at a time, duplicating approximately 5 times total.
Knee bends
You might discover back relief, specifically in the lower back, by stretching your knees and glutes. One way to do this is through an exercise called knee bends.
To perform a knee bend, squat down as if you're trying to relax into a chair. Keep your knees bent at 90-degree angles and ensure they don't track past your toes. Exhale on your way down, then inhale as you return to standing. Repeat as much as 10 times.
Get exercise throughout the day
Routine workout throughout the day is key to relieving neck and back pain. Walking is among the very best workouts, and you should go for at least 10,000 steps per day. Anything that gets you moving and on your feet can help keep your back strong.
If you have an office job that includes sitting, it's important to take frequent breaks. Stand at least when 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 early morning.
OTC medications
Serious pain in the back in some cases calls for instant relief. Ask your physician if you can take nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen. These are painkiller that likewise minimizes inflammation that may be contributing to your discomfort. Acetaminophen (Tylenol) might be another alternative for occasional back pain if you can't take NSAIDs.
Another OTC choice is a transcutaneous electrical nerve stimulation (TENS) device. Clinical reviews Trusted Source reveal that TENS can be reliable for severe chronic musculoskeletal pain, however, tolerance to the electrical currents may need to be built up gradually. Ask your physician if a TENS machine may be appropriate for your neck and back pain.
Topical remedies
You can likewise try topical treatments. Turmeric and peppermint are important oils that can assist. Simply ensure you water down these in carrier oils, such as those made from jojoba or olive, or else they can aggravate your skin.
Outlook
Morning lower back pain is common. Discomfort signs normally improve within minutes of moving and stretching. However, if you begin to experience discomfort every morning, your discomfort may be an indicator of a bad mattress or a hidden medical condition.
If you notice intensifying discomfort or other irregular symptoms, consult your physician to rule out severe medical concerns.
