Tips For Dealing With Morning Back Pain

Waking up with back pain is not a great way to start the day. For those who regularly experience morning back pain, you understand how consistent pain can make your life miserable. The good news is that there are simple ways to mitigate and manage the pain. Before seeking professional medical attention, take a deeper look into your daily routine to ensure you are doing everything necessary to prevent morning back pain.

It All Starts the Day Before

Managing morning back pain starts the day before. Certain daily practices can help minimize the chances of back pain developing:

  • Drink plenty of water throughout the day. Hydration is essential for keeping spinal discs flexible and muscles loose.
  • Wear clothing with a comfortable waistband. Stiff waistbands, like those found on tight-fitting jeans, limit flexibility which can cause tension in the back, hips, and muscles to arise.
  • Take regular breaks from sitting. When sitting for a long time, the back and hips lose flexibility and stiffen up. For every 25 minutes of sitting, stand up and walk around for 5 minutes.
  • Avoid slouching for extended periods, especially right before bed.
  • Sit on a soft cushion, with minimal back support. Cushions can encourage sitting upright which strengthens the back.

Right Before Bed

To avoid waking up with back pain, incorporate as many of these suggestions as possible right before bed:

  • Keep the bedroom at a warm temperature. If the room gets too cold, the muscles can stiffen up.
  • Take an anti-inflammatory or muscle relaxant. You should only use these with doctor’s direction and only when necessary.
  • Lie on your side with your knees bent. Having a cushion between the knees helps.
  • Do not sleep on your back, unless necessary for another medical condition. If sleeping on your back is needed, elevate the knees with a pillow.
  • Never sleep on your stomach.

In the Morning

The activities the day before should minimize back pain in the morning. If the pain is still present when you wake up, perform these stretches to help relax your back:

  • Bring one knee slowly up to the chest and hug it. Hold this position for 10 seconds, then switch legs. Be sure to keep the back straight and not to jerk on the knee.
  • Lie on your back, bring knees up 90 degrees, and cross one leg over the other. Then drop your legs to one side slowly and hold for 30 seconds. Once complete, bring legs back up and drop to the other side. Keep alternating until muscles relax.
  • Use gentle massages around the muscles of the lower back without putting excessive pressure on the joints.

Follow these pain relief tips and your morning back pain could begin to dissipate. If your back pain persists, you may need to speak with a local spine expert. Marc Cohen and the spine experts at Marc Cohen Spine Institute have experience helping the people of New Jersey alleviate back pain through patient-specific methods. Contact us at one of our many locations to schedule your appointment today.