Do you often wake up with back pain, dreading the day ahead before it even begins? You're not alone. Over 80% of the population will experience back pain at some point in their lifetime. Back health is crucial for our overall well-being, and the good news is you can take steps to get relief and prevent future discomfort. In this guide, we'll explore common causes of morning back pain and seven helpful tips from Luna Physical Therapists (PTs) on how to relieve back pain after waking up.
Common Causes of Morning Back Pain
Typical causes of morning back pain include accidents, strain from heavy lifting, an unsupportive mattress, an inadequate pillow, or poor sleeping positions. Back pain can also result from a sedentary lifestyle. If you're waking up with back pain, you're likely not getting the proper sleep you need at night, so addressing it sooner rather than later is essential.
Stretching Before You Get Out of Bed
If you are waking up with lower back pain, stretching before getting out of bed can significantly alleviate your discomfort. Stretching is a proven method of loosening tight muscles and improving flexibility. Luna PTs recommend these three exercises:
- Knee Rotations: Start by lying on your back with your knees bent and feet flat on the bed. Slowly rotate your knees side-to-side within a comfortable range. Aim for 10 to 20 repetitions to loosen up your lower back gently.
- Single Knee-to-Chest: While still lying on your back, bring one knee at a time toward your chest, holding it there for five to 10 seconds before releasing. Repeat this motion 10 to 20 times to stretch out tight muscles.
- Trunk Rotations: Sit on the edge of your bed with your arms crossed at the shoulders. Slowly rotate your trunk from side to side, focusing on maintaining a comfortable range of motion. Perform 10 to 20 repetitions to help alleviate stiffness in your back.
Additional Strategies for Back Pain Relief
In addition to the stretching exercises, there are other strategies you can incorporate into your daily routine to better manage and prevent back pain:
Focus on strengthening your core, glutes, and hamstrings. These muscle groups are crucial in supporting your spine and reducing strain on your lower back.
This refers to maintaining good posture for an extended period. You can improve your postural endurance by sitting up tall throughout the day, away from the back of your chair. This simple habit can strengthen your inner core muscles over time, providing long-term relief from back pain. Posture training is another strategy that effectively alleviates backaches.
Applying a heating pad or taking a hot shower can help relax tight muscles and ease discomfort, especially in the morning.
Over-the-counter Nonsteroidal Anti-inflammatory Drugs (NSAIDs) can help with acute pain. However, this is not something you should rely on, especially if your back pain persists for more than a few weeks.
Does Morning Back Pain Go Away?
Morning back pain is typically short-term, lasting a few days or weeks. Now that you know how to relieve back pain after waking up, your symptoms should improve, often within a few minutes of stretching and other gentle movements. However, if your back pain persists for 12 weeks or longer, it's considered chronic pain, which is a persistent pain that lasts beyond the expected healing time. At this point, it's time to get expert help. Physical therapy is one of the safest and easiest ways to alleviate back pain. A licensed PT can diagnose the underlying cause of your backache and create a customized course of care for quick relief.
Seek Expert Help for Long-Term Relief
If your morning back pain persists, consider seeking the help of an expert PT. Luna offers in-home care physical therapy, which allows you to receive outstanding, world-class treatment from the comfort of your home. This highly affordable service is convenient and effective, as our PTs will develop a customized treatment plan to address the root cause of your pain and help you wake up each morning feeling better than ever.
Don't let back pain dictate how you start your day. Contact us today and take the first step towards improving your overall back health and, better yet, lasting relief.
