Chronic back pain sufferers experience the most stiffness and pain first thing in the morning. It can feel incredibly defeating to wake up feeling as if you’ve only gotten three hours of sleep when you had six.
Waking up feeling energized and well rested is important to beginning a productive day, and morning back pain often interferes.
Treatments for this are often easy, like incorporating a support pillow or switching sleeping positions. But first, the cause must be identified. Sleeping posture is often the culprit but not easily fixed while unconscious. Try falling asleep in a neutral position like the back or side. If you know you are a stomach sleeper, add a support pillow just under the pelvis to take some pressure off the back. It might even be a good idea to slowly
transition out of that sleeping position.
If your mattress is older than eight years, it’s probably time for a new one. Investing in a new, firmer mattress could likely ease symptoms, however that option isn’t feasible for everyone. As an alternative (or addition), side sleepers can place a support pillow between the knees. Back sleepers have reported relief from placing a pillow under the knees and lumbar areas.
Some simple stretches right after waking up can also help increase blood flow and acclimate the body faster. To begin, gently bring the knees into the abdomen one at a time and hold for 10 seconds. Next, perform the
same movements only holding each knee with the opposite hand, promoting a deeper stretch. A final stretch to perform before getting out of bed is one you can do on your stomach. Place the knees under the pelvis and reach the arms out as far as they will go. This stretch, often called “child’s pose” target them low back where tightness in the spine often exists.
