Have you ever experienced lower back pain in morning after sleeping and unable to do your daily activities as usual?
You are not alone with this problem. Everyone experiencing back pain at some point in their lifetime.
But when it comes to back pain in the morning, stiffness in the back region is caused by maintaining the same posture for a long time.
When you move and do other activities, the pain started to relieve you. If the pain continues and prolongs for hours, you can pay attention to get rid of that problem.
The most important reason that you got in morning agony are
- Maintain a poor posture the whole night
- Muscle Strain
- Sagging Mattress or Old Mattress
- Other Medical Conditions
- Over Weight
Causes of Lower Back Pain in Morning after Sleeping
Whether upper, lower or middle back, back pain shut off your normal regular activities.
First, find the early morning lower back pain causes that you are facing every day. That minimizes your issue to 50 percent.. That minimizes your issue to fifty percent.
Bad Sleeping Position
If you wake up with lower back pain every morning, you should be conscious to focus on which posture you maintain the whole night during sleep.
Some sleeping positions make more strain on your lower back region, reflecting in your back’s natural curve to flatten. This way of bad posture is the primary reason for Lower back pain in the morning after sleeping.
What’s the solution?
Just change your regular sleeping position to back or side sleeping makes your sleep better and healthier.
Some sleep experts claim both back sleeping and side sleeping are the best sleeping position for lower back pain.
To make these positions even more comfortable by placing a pillow under your knees for back sleepers.
For side sleepers, place a pillow between your knees to make your spine in a straight alignment.
By placing the pillow, you can take off the pressure from your back.
Try to avoid the stomach sleeping position because it gives more strain to your lower back portion.
Poor Mattress
The second most important thing to note down is your mattress because you spend one-third of your hours on the bed.
A sagging or old mattress automatically puts your body in a bad posture even though you very consciously maintain a good sleeping position.
So pay more attention to your mattress. If you are using the same mattress for more than ten years, replace it with a new one.
A good quality mattress is a great companion to keep a good back posture, relieve strain on your back, provide extra support to your body while sleeping, and helps to improve your sleep quality and quantity.
Try to choose your mattress wisely.
Mattress Firmness
Mattress firmness is the most specific reason for the lower back pain that most sufferers forget to note down.
After research, many experts conclude that a medium-firm mattress is the best mattress for any back pain.
It gives enough support to your back, and adequate soften handle the more pressure on your back.
Pick the mattress based on your weight, mattress thickness, and firmness.
Disc Degeneration
Disc Degenerative problem is the reason for the morning lower back pain when getting out of the bed. It is widespread as a result of aging wear and tear affects the spinal disc region.
Sometimes the intense pain is even more in the morning that causes extreme discomfort and pain in the lower back.
If you are experiencing this issue and cannot handle the pain, it is better to consult with your doctor and take steroid injections to relieve extreme pain in the morning.
Choose the Best Sleeping Position for Lower Back Pain
There is some specific sleeping position there to get rid of lower back pain. Some positions like back and side sleeping are discussed.
However, side sleeping in the Fetal position and reclined position makes your back more comfortable and minimizes the pressure.
Side sleeping in Fetal position
Sleeping on our side curled in a fetal position is the best option for back pain and a herniated disc.
Curling your spine can take advantage of pressure from the disc in your lower back portion.
- Gently lay on your back and roll towards your preferred side.
- Bend your knees towards your chest almost to 90 degrees and curl towards your knees.
Don’t forget to turn the other side from a specific time interval to prevent more stress over one side.
Sleeping in a reclined position
Have you found it comfortable to sleep in a reclined position and wake up without any pain? Just pick it as you’re favorite without any second thought.
To make this position even more supportive, place a pillow under your thighs gives extra support and prevent pressure on your lower back.
Sleeping in this position benefits a lot by maintaining the proper spine angle for your thighs and trunk.
Effective Ways to Avoid Morning Lower Back Pain after Sleeping
Morning Stretches in Bed
Just look at your dog what it does after wake up. It is a natural way to make your back support by doing the morning stretch in your bed.
Lie on your back, keep your arms above your head, and make your feet stretch in the opposite direction, and remind it in for 10 to 15 seconds.
Another recommended stretch to strengthen your back and core muscles.
- After you wake up, sit and stretching the legs together.
- Fold the right leg and tuck the sole under the right buttock. Do the same to your left leg.
- Take the hands upward through sideward and make a namaskar.
- Twine the fingers one between the other, turn palms outside without bending the elbows.
- Sit straight up to 50 seconds.
- Release the fingers and bring them to the sides.
Be Careful getting out of the bed
I have seen many people suddenly get out of bed when the alarm or phone rings. It is one of the hidden causes of morning lower back pain.
This kind of awkward movement leads to injuring on your back. If you don’t heed, it leads to chronic back pain.
Just follow this procedure to get up comfortably.
When you wake up, gently roll on your side and bend your knees. By pressing your hand and with its support, slowly raise your body, and with the help of another hand pressure, make your body sit straight.
Be Active Whole Day
Be physically active in your entire day makes your back muscles strong and elevates pressure on your back.
Don’t sit in a chair for an extended period. If you are in an office and your job nature is sitting prolong period, take a break every 45 minutes and do some stretches.
Walking is the best way to keep your lower back healthy. Many experts recommend walking more than 15,000 steps a day. Just walk inside your campus makes your body and mind brisk and finish the work even quicker than before.
Strengthen your Core Muscles
By doing any physical activities is good for the back. In recent days I practice Plank to strengthen my core muscles.
Every day when I wake up, doing Plank is a routine part of my life. After finishing the practice, you can feel the relief of strain and pressure in the lower back.
My honest opinion is you can try. It is very effective for me. It makes my core strength and reduces my belly fat, and makes my abs flat and shape.
Do Cobra Pose and Viparitakarani
Both poses were core-strengthening yoga poses. It is very simple to practice and makes a significant impact on your back region.
- To do this yoga pose, lie on your stomach and keep the legs together.
- Place the chin on the floor, keep both the palms near the chest and press the palms to lift the head.
- Press the palms, raise the trunk to the navel, lift the head and see the upper portion.
- Now slowly lower down the trunk and place the chin on the floor.
- Practice 3 counts in a normal breath.
Viparitakarani is an effective yoga pose for back pain. I have explained it in a separate article.
Click here to practice the Viparitakarani Yoga pose
Get Enough Sun Light
Don’t underestimate the morning sunlight in your daily routine. You can get enough dosage of vitamin D for a day from it.
The sunlight does wonders in your life by strengthening your core muscles and alleviate your lower back pain.
Apart from back pain, sunlight plays a vital role in your life by balance your hormones naturally.
Add Black gram into your Diet
Take black gram alternate days in your Diet helps to strengthen your back and core muscles. This secret is what my grandmother reveals to my mom.
But I want to know it is a science-packed one or just a pseudo-science. I searched it and found the nutrients packed in it. Wow, without a doubt, it is a scientifically proven one. Look at its nutrition.
Black gram contains a rich source of protein and other essential nutrients like calcium, potassium, niacin, and vitamin B necessary for back muscles and spinal health.
Lose Weight and Maintain Ideal Weight
When you are overweight, it puts more pressure on your back, which is the reason for morning back pain. Maintaining an ideal weight not only keeps your heart and other functions healthy and directly affects your back region.
Very simple if you have a belly, lose the fat in the abdomen, and feel the difference in your core strength.
Just think a tire or any weight is surrounded in your abdomen region and how you bear the strain. It is the same when you have belly fat. The first spot to be suffered in your body is the lower back region.
It’s my experience after losing belly fat. My back region is healthy and robust.
Conclusion
I hope you got the exact cause and relief for lower back pain in the morning after sleeping.
When you maintain the proper sleeping posture and the way you wake up creates a massive difference in your back support.
Try the yoga poses, and morning stretches are an essential way to relieve back issues from your entire life.
Lower back pain is seriously making you more distressed, but you will be ahead of that problem when you address it correctly by following the entire idea.
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