Having a good night’s sleep is extremely essential. It gives time for our brain to rest and for our muscles to relax. But it is also supreme that we wake up fresh, without any pain in our head, neck, or back. Follow this article to explore more about the causes of lower back pain in the morning after sleeping and what are the best sleeping positions for lower back pain.
Everyone wants to sleep in a comfortable environment so they can wake up fresh and start a new day in their life. Waking up fresh in the morning somehow indicates whether you are going to have a good day or not. If you wake up fresh and nothing in your body is hurting and you are healthy then, naturally you will have a good start to your day. But when you wake up feeling pain in your muscles and in your back then, it is obvious that it will not be a good morning.
Contracting muscles and pain in the lower back can be because of various reasons like low quality mattress, bad sleeping position, or because of a medical condition. In case of a medical condition, the first thing you must do is to consult your healthcare professional. And if your lower back is in pain because of an external force then, you must look carefully at your environment and make things right so you do not feel pain in your lower back the next time you sleep.
Follow this article to explore more about the causes of lower back pain in the morning after sleeping and what are the best sleeping positions for lower back pain.
Table of Contents
What are the causes of lower back pain in the morning after sleeping?
There are various causes of lower back pain like osteoporosis, old age, arthritis, physical injury, weight gain, depression, and anxiety. Some of the main causes of lower back pain in the morning after sleeping are explained below.
- Bad sleeping position
- Low quality mattress
- Pregnancy
- Disc generation
- Fibromyalgia
- Spinal cord problems
Bad sleeping position:
The position in which you sleep can contribute a lot to your lower back pain. There is a possibility that while you were sleeping in a bad position, your muscles got compressed for a long time which is why you are feeling pain in your lower back. Especially when you sleep on your stomach then, most of the pressure is on your pelvis and lower back. This can cause pain when you wake up in the morning.
Low quality mattress:
It is essential to have a mattress that is comfortable and has a good quality. A low quality mattress will feel like you are lying on a rock and this can put pressure on your muscles. It is supreme that you have a comfortable mattress and the pillows are comfortable too. This will ensure you have a good night’s sleep.
Pregnancy:
It is normal to experience back pain during pregnancy because of the extra weight a woman is carrying all the time. During pregnancy, if you sleep on your back then, it can compress your muscles because of all the pressure and you will experience lower back pain when you wake up in the morning.
Disc generation:
Disc generation often happens in old age when your muscles and your bones are not that strong. This means that your spinal disc is beginning to move. This process will be painful for you and it can also cause immense pain in your lower back in the morning after you wake up. When something like this happens, it is always best to consult your doctor.
Fibromyalgia:
Fibromyalgia is a musculoskeletal pain that spreads in the entire body. Most people believe that the pain signals the brain to process it. It feels like the muscles in your entire body are contracting and you will feel pain and muscle tension. This will let you sleep properly, the pain will make it hard for you to have a good night’s sleep. Your lower back will be in immense pain when you wake up in the morning.
Spinal cord problems:
We all know that the spinal cord is one of the most supreme organs of our body. It is like a network system that helps our body move. But when a person is suffering from spinal cord problems like sciatica and herniated disc then, it will be hard for you to lay down peacefully and even if you get some sleep, you will wake up to intense lower back pain.
What are the best sleeping positions for lower back pain?
Sleeping in a bad position can be one of the main causes why you have lower back pain in the morning after sleeping. It is supreme that you sleep in a comfortable position without compressing your muscles. Following are the best sleeping positions for lower back pain.
- Sleep on your side
- Fetal position
- Sleep on your stomach
- Sleep on your back
- In a reclined position
Sleep on your side:
If you feel uncomfortable lying straight then, you can try sleeping on your side. Whatever side you pick, you have to make sure that right from your shoulders to your legs, that side is touching the mattress. Also, it is supreme that you put a pillow between your legs. This way the pillow will create a support for your spine and pelvis, making it more comfortable for you.
Fetal position:
Sleeping in a fetal position is beneficial for people who are suffering from herniated discs. When a person has a herniated disc then, their disc will move from the vertebrae making it painful for the person. So, when you sleep in a fetal position then, there is a chance that the space between your vertebrae will open up. But always remember to switch sides from time to time so both the sides are balanced.
Sleep on your stomach:
According to most people, sleeping on your stomach is the most comfortable position but it can put a lot of pressure on your back. To avoid that, all you have to do is place a pillow between your lower abdomen and pelvis. This way your back will not feel too much pressure and you will not have to change your favorite position.
Sleep on your back:
Many people think that lying straight on your back will relieve their back pain, this is true. But you also have to place a pillow under your knees when you are sleeping on your back because when you are lying on your back, all of your weight is spread to your widest areas. Placing a pillow under your knees will keep your spine even handed.
In a reclined position:
There are many people who think that sleeping in a reclined position will only make the lower back pain worse for you. But it can actually help, sleeping in a reclined position can release pressure from your spine and divide the pressure among your thighs and your trunk.
What can you do to relieve lower back pain in the morning?
If by any chance you wake up feeling pain in your lower back then, following are some things you can try to relieve lower back pain in the morning.
- Do stretching
- Planks
- Do yoga
- Exercise
- Medications
- Massage
Do stretching:
When you wake up, it is always best that you stretch a little bit. Even while you are lying down, you can stretch your hands up as far as possible, this will relieve any pain from your neck and shoulders. You can also bring your legs up towards your chest and hold that position for some seconds, this will help in relieving pain from your lower back. You can repeat these positions for as long as you feel that all the tension is gone and now you are ready for your day.
Planks:
Doing a plank can help you a lot with your lower back pain. It stretches your back and your legs, by dividing the pressure equally to different parts of your body. In this position, your abs, spine, pelvis, and legs are in a tight position which can lighten the pain in your lower back.
Do yoga:
We all know that yoga is one of the most beneficial techniques that helps us to relieve pain from different parts of our body. Doing yoga poses like mini cobra and knee bends can help you stretch your lower back and relieve any tension there might be in the morning. These yoga poses will help you make an angle that will divide the pressure from your back to different parts of your body.
Exercise:
Doing physical exercise in the morning can help you relieve tension from your muscles. It will also make you more active for the entire day. The best exercise is running, you can aim for as many steps as you like. This will help you move and make you more efficient.
Medications:
If you wish to get relief from the pain faster then, you can consume pain relief medicines. These medicines will help you get away from the pain. But it is supreme that you consume these medicines after consulting your doctor. You must understand that not every medicine will work for you and some can have serious side effects which can make the situation worse for you.
Massage:
Massaging your lower back with essential oils can help you a lot. It can relieve pain from your back and it will loosen up all the knots in your back. As you continue to massage, you will feel peace with each stroke. Slowly your pain will start to lighten up and you will be able to start your day on a good note.
What are some natural remedies to cure lower back pain?
If you do not want to indulge in any physical exercise or yoga and you do not even want to consume any medications. Then, following are some natural remedies to cure lower back pain.
- Turmeric milk
- Ginger tea
- Tart cherry juice
- Get enough sleep
- Do not sit for too long
- Try meditation
- Heating pad
Turmeric milk:
Drinking a warm turmeric milk everyday right before you go to sleep will help you relieve the pain in your lower back. Turmeric has anti-inflammatory properties and it is also an antioxidant. This can help fight the cancer cells in your body and it can also reduce the inflammatory reaction inside your body.
Ginger tea:
Ginger tea can be extremely beneficial for you, it can relieve your lower back pain almost immediately. Ginger alone is a herb that can treat pain in our muscles. Putting it in a tea will help you enjoy your tea and it will relieve any tension from your back muscles and it can also help in preventing any future pain if you keep drinking it daily.
Tart cherry juice:
Tart cherry juice, also known as tart cherry extract can help in relieving the pain from your lower back. The cherries are rich in antioxidants and have inflammatory properties. These properties can also help prevent any future pain. You can easily buy tart cherry juice in any supermarket or grocery store.
Get enough sleep:
It is supreme that you get enough sleep so you can work properly the next day. Set a routine for yourself, this way you will be able to get enough sleep. When you get enough rest at night then, your back will not feel sore and tense in the morning. You will feel fresh and there will be no stress for you. You will be able to focus on new things and enjoy your day.
Do not sit for too long:
Do not keep sitting in the same position for too long, this will make your back stiff and your spine muscles will be tense. You have to keep on changing your position to make sure that you are not putting pressure on one specific part of your body and your muscles are balanced. When you have been sitting for too long then, you will experience pain in your lower back, legs, and thighs.
Try meditation:
Mediation can help take your mind off the pain. It will help you concentrate on good things which will help in releasing a hormone called endorphin. You can try meditating in the morning or even before going to bed at night. You can also meditate at your workplace during your break. You just need ten minutes in the quiet to meditate mindfully.
Heating pad:
Keeping a heating pad on your lower back will give you relief from the pain. The heat will instantly make you feel better when it comes in touch with your skin. You can place the heating pad on your lower back, your shoulders, or any other place where you are feeling pain. The heat from the pad will help you a lot with the pain.
Conclusion:
Feeling pain in your lower back when you wake up in the morning might come from a bad sleeping position or from a low quality mattress. These are external forces that can affect your sleep, there are also internal forces like spinal problems, disc problems, or pregnancy. These internal problems can also contribute a lot to the lower back pain you feel in the morning.
The first thing that you must do is to correct your sleeping position and get a comfortable mattress. It is important that you do not put pressure on your muscles. Keep on changing your position and place a pillow between your knees. This way your spine will not have to hold all the weight of your body while you are sleeping.
When you wake up in the morning feeling pain in your lower back, the first thing that you should do is to stretch your muscles and try to release tension from your body. You can also try massaging your back with essential oils, this will help loosen up the knots in your muscles and relieve pain from your muscles. But remember that if your pain is unbearable and you think it might be more than sleeping in a bad position then, consult your doctor immediately.
