Woke Up With Back Pain? Try These 7 Steps For Relief

Sep 27, 2018

There is nothing worse than waking up with an aching back. You have to try to remember if you sat funny on it the day before, pulled a muscle while working out, or slept on it wrong. Getting older has its perks, but aches and pains are definitely not one of them.

Think of it as payback for all of the times you made fun of your parents for hobbling around after waking up with stiff muscles. It turns out they weren’t being overdramatic after all.

Apparently, non-specific back pain is pretty common, especially as you get older. The good news is there are things you can do to help relieve your symptoms so you can lead a normal life. There is no reason to suffer as your parents did!

Keep in mind, if your symptoms should suddenly get worse or change that could signal something more is going on with your body. Please see a doctor if you have back pain after a fall, if the pain spreads to your legs, or if you have numbness or weakness with the pain.

You should also see a doctor if the pain is accompanied by a fever, bladder or bowel problems, or if you have unexplained weight loss.

Waking up is hard, but it is especially hard on your body. If you have gotten the right amount of sleep, it hasn’t had to move for at least 8 hours. Then all of the sudden you make it sit, stand, and walk around. If you slept a little off, moving those cold muscles could make the pain a lot worse.

Stretching before you even get out of bed is the answer.

Try these helpful stretches to get your day going the right way. Also, avoid twisting your back first thing. Believe it or not, but a lot of people throw out their back when putting socks on in the morning, so try to take it easy.

At night, repeat the same stretching exercises. Keeping your muscles and joints limber can prevent the tightness that causes back pain. Making time to stay active and eat a balanced diet can also help reduce inflammation, which could reduce back pain as well.

There has been a lot of debate about whether you should use heat therapy or cold therapy on a sore back. The experts say everyone is right: use both!

Sore backs can be caused by inflammation or tight and sore muscles.

Cold therapy is best to fight inflammation, while heat therapy helps relax tight muscles and promote blood flow to sore muscles.

Alternate 10 minutes of cold therapy with 10 minutes of heat therapy. If the pain flares up later in the day, feel free to do another round.

The pain relief section at the store can be really overwhelming and confusing. There are so many brands of drugs promising pain relief, but which is the best one for back pain? Drugs like Tylenol, also known as acetaminophen, will help relieve pain, but won’t do anything for inflammation. Another class of drugs called NSAIDs will help relieve both pain and inflammation. These include Advil, also known as ibuprofen and Aleve, also known as naproxen. Make sure you read the label and take the medications as directed.

Your mom has probably been telling you for years to sit up straight, and she’s not wrong. It’s easy to attribute back pain to sleeping wrong when you wake up that way, but its possible your posture is to blame. Pay attention to your posture while sitting at the computer, driving, or walking around.

Making small changes to your posture could have a big impact on your back pain.

The way you lie in bed all night could have a big impact on how your back feels in the morning. The most supportive sleeping position is on your back with your spine supported. Sleeping on your side is also good, but it's crucial to make sure that your head is well supported and your hips are aligned.

Stomach sleeping is the worst way you can sleep for your back.

It causes your head to turn in a way that throws off your body alignment, and your lower back is extended all night long which is sure to cause pain.

Experts recommend sleeping on your side or back to keep back pain at bay.

If you are still waking up with back pain, it may be time for a new mattress. In general, a firm, supportive mattress is the best choice for back issues. When you lay on your mattress, your body should be entirely supported.

If your back is arching or if there is a space between you and your mattress, it isn’t the right fit for you. If a new mattress just isn’t in the cards right now, a foam topper might do the trick.

If you have tried everything on this list so far but you still have back pain, it might be time to see your doctor.

There are numerous conditions that could cause back pain that should be ruled out, like fibromyalgia, rheumatoid arthritis, or osteoporosis. Another condition that causes morning back pain is Inflammatory Back Pain, also known as spondyloarthritis. This condition is rare, but it is a chronic condition caused by inflammation in the spine.

Other causes of morning back pain could include a Vitamin D deficiency or muscular issues.

If you have tried to make changes to your sleep and health habits, and medication also doesn’t do the trick it's better to be safe than sorry. Time to see a doctor!

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Have you tried these tips? Did they work for you? Spread the word to your friends and don't forget to drop a comment!

Our content is created to the best of our knowledge, yet it is of general nature and cannot in any way substitute an individual consultation with your doctor. Your health is important to us!