What to do when you wake up because of low back pain
Have you ever woken up in the morning and experienced
unexpected pains in the lower back You are not alone. Back pain is common, as
it is often the first feeling in the morning, especially when moving from a
lying position to standing.
This pain is usually due to stiffness caused by long periods
of rest or reduced blood flow from sleep. After Movement, the symptoms usually
subside. In this article we will learn about the most important and most common
causes of back pain when waking up in the morning, and how to self-medicate it.
Causes of back pain
Improper sleeping positions
Poor sleeping postures can put pressure on your spine,
causing its natural curvature to flatten out.
Consider changing your sleeping position for better sleep
and spinal health. Doctors recommend sleeping on your side or on your back with
a pillow under your knees.
Bad ranking
Replacing old mattresses with new ones can significantly
improve your sleep. According to a 2009 study, replacing mattresses older than
nine years with newer mattresses can improve sleep quality, reduce back pain,
and reduce stress symptoms.
Even if your mattress is relatively new, it may not be
suitable for you or your sleeping position. They can be too hard or too soft to
provide proper support. In general, medium-hard mattresses tend to reduce lower
back pain more effectively than hard mattresses.
Pregnancy
Back pain during pregnancy is very common. Some women may
experience this pain as early as 8 weeks of pregnancy, but it is more likely to
become a problem between the fifth and seventh month.
To reduce pain and discomfort, try stretching and using your
legs to stand up instead of pressing on your back. If the pain persists, a warm
compress may help relieve the discomfort.
Pregnancy-related back pain usually disappears after
childbirth. A 2019 study found that exercising may reduce the severity of back
pain during pregnancy but does not reduce the likelihood of back pain during
pregnancy.
Degenerative disc disease
Degenerative disc disease (DDD) usually occurs without a
major event. It is a natural consequence of aging and wear and tear on your
body. This age-related condition occurs when the intervertebral discs between
your vertebrae begin to deteriorate. This can cause severe pain and discomfort,
which may be worse in the morning. In some cases, degenerative disc disease
does not cause any discomfort. But the pressure inside the disc is higher in the
morning.
Treatment includes steroid injections for pain relief or
pain relievers. Your doctor or physical therapist may also suggest wearing a
corset or brace to support the back.
Other possible symptoms may include:
Weakness of the calf muscles or foot prolapse.
Pain that may worsen with sitting, lifting, or bending over.
If a person's symptoms are severe, the doctor may recommend
surgical methods, such as disc replacement or spinal fusion.
Fibromyalgia pain
Fibromyalgia is thought to amplify pain by affecting how the
brain processes pain signals. Although anyone is susceptible to fibromyalgia,
it is more common in women than in men.
Other symptoms associated with this condition include:
Fatigue.
Sleep without rest.
The mood has changed.
A headache.
Irritable bowel syndrome.
Anxiety.
Depression.
Problems with memory and concentration, which people
sometimes refer to as fibrous fog.
The treatment of this condition depends on the person's
symptoms, and includes:
Pain relievers.
Anti-inflammatory drugs.
Lifestyle changes, such as:
Exercise regularly.
Good eating.
Make appropriate changes to the work environment.
Complementary therapies, which may include:
Massage therapy.
Acupuncture therapy.
Chiropractic treatments.
Overdoing exercise the day before
However, overdoing exercise in the gym or while exercising
can lead to back pain and stiffness.
It is important for a person to pay attention to his posture
during and after any intense physical activity. Warming up and cooling down
properly can also help reduce back pain and muscle stiffness the next day.
What comes next can help relieve the symptoms of
exercise-related back pain:
Leaving the bed incorrectly
How a person gets out of bed can be vital to prevent aches
and pains early in the morning. Even if a person is completely relaxed, getting
up too quickly or leaning too far forward when getting out of bed can put
pressure on his back.
In this case, the person must follow the following steps:
Start by slowly moving to the edge of the bed.
Using the arms to lift, move to a sitting position with the
legs hanging down on the side of the bed.
After taking a few seconds to adjust to this position,
slowly put your feet on the floor and stop.
Low back pain can be caused by other medical conditions and
lifestyle factors such as:
Inflammation of the joints.
Endometriosis.
Kidney stones.
Professions that require lifting, pushing or pulling heavy
objects.
Old age.
Osteoporosis.
Physical injury.
Poor physical fitness.
Smoking.
Spinal cord problems such as sciatica, spinal stenosis or
herniated disc.
Stress.
Tumors.
Weight gain.
Treatments for back pain in the morning
If you wake up in the morning with back pain, do not
despair, the following exercises and tips can help you move forward to relieve
discomfort throughout the day.
Stretching in bed
One way to overcome back pain is to get used to stretching
exercises just before getting out of bed. While lying on your back, stretch
your arms up over your head as far as you can. At the same time, stretch your
feet in the opposite direction.
Then, bring your knees close to your chest and continue
until the lower back is stretched. It may also be a good idea to gently shake
from side to side.
As soon as you sit down, fix your feet on the floor,
shoulder-width apart. Stretch your arms over your head again, then stretch your
arms from side to side to fully stretch your head.
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