After a night of restful sleep, you may wake up feeling refreshed and ready to tackle the day. But you may also notice that despite a comfortable night in your bed, your lower back is in pain and it may be difficult to stand up and start moving about. While this is common, it can also be disconcerting. When this happens more than occasionally or the pain is severe, it may even be a good reason to seek treatment for back pain at a chiropractor.
Back Pain in the Morning
Why does your back hurt? In most cases, the reason your back may be sore when you first wake up is simple: long periods of rest and decreased blood flow can make the muscles in the back feel stiff. A bit of movement is usually all it takes to alleviate this pain. It may also occur more often when you’ve slept in an odd position. However, if the pain is persistent or occurs every day, it may be a result of more chronic problems like stress and poor posture.
Common Causes of Back Pain in the Morning
Understanding the common causes of back pain in the morning and exploring effective solutions can help you find long-lasting relief to start your day feeling refreshed and pain-free. Here are 5 common explanations for why you might be dealing with back pain in the morning:
1. Long Periods of Rest and Reduced Blood Flow
When you sleep, your body remains in a stationary position for hours. This extended period of inactivity can lead to reduced circulation, causing your muscles and joints to become stiff. This stiffness can impact your back, which can make even the slightest movements uncomfortable when you first wake up. Thankfully, gentle stretching and light movement often help improve blood flow and alleviate discomfort.
2. Poor Sleep Posture
Many people don’t realize that even while sleeping, their body maintains a posture. A poor sleep posture can put unnecessary strain on the spine, flattening the natural curve of your spine and putting too much stress on the muscles and joints. A common answer to the question, “Why does my lower back hurt when I wake up?” can be related to sleeping on your stomach because this position can lead to excessive pressure on the area.
How to Improve Sleep Posture:
- Back sleepers: Put a pillow under your knees to help maintain the spine’s natural curve.
- Side sleepers: Place a pillow between your knees to better align your hips and reduce strain on your lower back.
- Stomach sleepers: While this position is not ideal for your spinal health, placing a small pillow under your pelvis can provide additional support.
3. An Unsupportive Mattress
Your mattress plays a key role in your spinal alignment. A mattress that is too soft or too firm can make your back pain worse by failing to support the natural curvature of your spine. Over time, sleeping on an old or poor mattress can lead to chronic back pain in the morning. If your mattress is the culprit, investing in one that supports your spine properly can significantly reduce morning back pain.
4. Underlying Health Conditions
While lifestyle factors can be the reason why your back hurts every morning, certain medical conditions can also make you more prone to noticing your back hurts after sleeping. Some of these conditions include:
- Pregnancy: The shifting center of gravity can put extra strain on your lower back, which can lead to morning stiffness.
- Degenerative Disc Disease: This condition causes the spinal discs to break down with time and age, leading to stiffness and pain that is often worse in the morning.
- Fibromyalgia: A chronic pain condition that can cause widespread muscle tenderness and make mornings particularly uncomfortable.
- Arthritis: Inflammatory conditions like osteoarthritis or rheumatoid arthritis can lead to joint stiffness and pain, especially after prolonged inactivity.
5. Stress and Muscle Tension
Emotional stress doesn’t just affect your mind; it can manifest physically as well. When you’re stressed, your muscles may tighten involuntarily, leading to tension in the back and neck. If you go to bed feeling tense, you may get the answer to, “Why does my upper back hurt when I wake up?”
Movement for Morning Back Pain
When there is no underlying condition, most morning back pain can be addressed through simple exercises done under the supervision of a doctor or chiropractor. Some examples are included below.
Stretches in Bed
Before you even get out of bed, you can do some simple stretches to make getting up easier. Stay lying on your back and reach your arms as far as you can above your head while stretching your feet in the opposite direction.
Then, bring your knees to your chest and hold to stretch your lower back. You may also rock from side to side.
Once you sit up, be sure your feet are firmly on the ground shoulder-width apart. Stretch your arms above your head again, then side to side, before standing.
Planks
Strong abdominal muscles help relieve strain from your back, and core work can help reduce back pain. In the morning, do a plank by starting facedown on the floor, then curling your toes underneath and keeping your forearms and elbows in line with your wrists. Push off the floor into your upper back, keeping your chin close to your chest.
Hold each plank for 30 seconds while crunching your abs tight. Contract your glutes and thighs. If you’d like, you can repeat.
Movement All Day
In addition to these stretches, it can be helpful to stay active throughout the day. Simple walking can be effective, or if you work at a desk, choosing a standing desk and taking a break every 30 minutes can make a difference in the amount of pressure in your back.
Other Treatment for Back Pain
In addition to movement, you may use over-the-counter medications to deal with occasional instances of back pain. While these offer instant relief and may reduce inflammation, pain medication does not address the underlying cause of your pain and should not be your only method of treatment. Some topical pain treatments like turmeric and essential oils can also be used.
Chiropractic Care for Morning Back Pain
Chiropractic care is a non-invasive and drug-free treatment for many types of back pain, including morning stiffness and pain. Your chiropractor will use gentle spinal adjustments and other hands-on techniques to help restore proper spinal alignment and relieve pressure on nearby nerves and muscles.
A Few Benefits of Chiropractic Adjustments for Back Pain:
- Reduce spinal misalignment that may contribute to pain.
- Improve mobility and flexibility in the back.
- Help reduce inflammation and muscle tension.
- Boost blood circulation to promote faster healing.
Your chiropractor may also recommend lifestyle modifications, such as proper sleeping posture, stretching routines, and more, to help prevent morning pain for a more holistic approach.
Physical Therapy for Morning Back Pain
Physical therapy is another highly effective approach to treating and preventing morning back pain. A physical therapist can create a personalized treatment plan based on your specific needs that focuses on strengthening and stretching exercises to improve spinal stability.
Examples of Physical Therapy Exercises for Back Pain Relief:
- Pelvic Tilts to help strengthen the lower back and abdominal muscles.
- Cat-Cow Stretch to improve spinal flexibility and relieve tension.
- Bridges to strengthen the core and lower back and support spinal alignment.
- Knee-to-Chest Stretch to reduce stiffness in your lower back.
- Child’s Pose: A gentle yoga stretch that relieves pressure on the whole spine.
Stretching and Mobility Exercises
Stretching in the morning can reduce your stiffness while also improving circulation. Incorporating a daily stretching routine can help loosen tight muscles and prevent morning discomfort. Performing these stretches for just a few minutes each morning can make a noticeable difference in reducing stiffness and pain.
Try this morning stretch routine for back pain relief:
- Spinal Twist: Lie on your back, bend your knees, and gently twist them to one side.
- Hamstring Stretch: Sit on the floor, extend one leg, and reach for your toes. Then, switch to the other side.
- Shoulder and Upper Back Stretch: Interlace your fingers and stretch your arms forward.
- Standing Forward Bend: Loosens the lower back and hamstrings.
Heat and Cold Therapy
Applying heat or cold to the affected area can provide immediate relief from morning back pain. Cold therapy can involve applying an ice pack to help reduce inflammation in the area while also providing a temporary numbing sensation. Heat therapy, on the other hand, can include using heating pads or a warm bath to help relax muscles and improve healthy blood circulation. Using a heating pad before you go to bed and an ice pack in the morning can be an effective way to manage chronic back pain.
Massage Therapy for Back Pain Relief
Massage therapy can help alleviate tension and improve circulation in the back. A professional massage therapist can target specific areas of discomfort, promoting relaxation and reducing muscle stiffness. Your chiropractor or physical therapist can also incorporate therapeutic massage into your back pain treatment plan. If professional massages aren’t an option for you, self-massage tools such as foam rollers or massage balls can be used at home to relieve tension and tightness.
Maintaining a Healthy Lifestyle
A healthy lifestyle can play a significant role in helping you manage and prevent back pain in the morning. Consider the following tips for maintaining a healthy lifestyle:
- Regular Exercise: Strengthening your core and back muscles can reduce the risk of pain.
- Proper Hydration: Staying hydrated keeps your muscles and joints lubricated.
- Balanced Diet: Eating anti-inflammatory foods, like leafy greens and fatty fish, can help reduce pain.
- Good Posture: Maintaining proper posture while sitting and standing prevents strain on the back.
When to Visit AICA Orthopedics for Back Pain
When morning back pain is persistent, severe, or accompanied by other symptoms such as numbness, weakness, or radiating pain, it’s important to consult a healthcare professional. Conditions like herniated discs, spinal stenosis, or degenerative disc disease may require medical intervention.
Do you find yourself asking, “Why does my back hurt when I wake up?” Morning back pain can be a disruptive and frustrating issue, but with the right treatments, you can wake up feeling refreshed and pain-free. Chiropractic care, physical therapy, stretching, sleep ergonomics, and lifestyle changes all play crucial roles in preventing and managing back discomfort.
By incorporating these methods into your routine, you can take control of your back health and enjoy pain-free mornings. At AICA College Park, our team of specialists can help determine the root cause of your back pain and will work with you to create a personalized treatment plan that reduces your pain and addresses any spinal misalignments.