Morning back pain can stem from a problem with sleeping posture, mattress, or pillows. However, a hurting back in the morning can also indicate a problem, such as degenerative disk disease or fibromyalgia. Waking up with back pain can slow down a person's start on the day.
But if you're lying flat on your back on a soft mattress, your lumbar spine might bend forward like you're looking down, which is called “flexion,” says Dr. Smith. This compresses the discs, and that can make disc pain worse. If you're lying on your stomach in a soft bed, that could extend your back.
Although there are a number of reasons that back problems may develop, three of the most common causes of lower back pain that makes it difficult to stand up straight are back sprains or strains, sciatica, and a herniated disc.
The ideal sleep position: On your back
For optimal spine alignment, place one pillow underneath your head or neck and another underneath your knees. If you're pregnant, however, you should avoid this position because it decreases blood circulation to the heart and baby.
For most sleepers, omitting the pillow is likely to have detrimental effects on sleep posture. When a back sleeper lies on a flat surface, the head and neck may fall into a downward tilt, leading to pressure in the neck.
Sleeping without a pillow may help some people who sleep on their front. It can help keep the spine and the neck in alignment during sleep, easing neck and back pain. It is not a good idea for everyone, though. People who sleep on their back or side might find that sleeping without a pillow causes neck or back pain.
Morning stiffness is a symptom of several types of arthritis, including osteoarthritis (OA), the common type many people get as they age. It's also a warning sign of inflammatory types of arthritis such as: Rheumatoid arthritis (RA) Psoriatic arthritis (PsA)
This is because your body has grown accustomed to hunching, so working to change that is changing what your body has grown used to, which it will naturally resist. In order to prevent injury and to correct your posture, it will take time and effort, but it can be done.
Are you woken up every day by morning pain and stiffness? While these symptoms may be annoying or uncomfortable, don't fret. It's likely nothing serious. Typically, morning back pain is a result of low-grade inflammation, which gets worse with age and is noticeably worse at the start of the day.
If you feel you're sinking into your mattress and your spine is not able to maintain a neutral position, it might be the reason behind your back issues. A mattress that is too soft for you can start hurting your spine sooner than you realize. A mattress that is too hard causes joint pressure.
Aches and pains after a night's rest can be due to a variety of reasons, including an old mattress, a heavy workout the previous day, or even a recent injury. If that's the case, there may not be much you can do to change the morning aches. However, there could be other underlying health reasons you're unaware of, too!
You should see a doctor if your pain does not improve after a few weeks or if any of the following symptoms happen with your back pain: Numbness and tingling. Severe back pain that does not improve with medication (see Treatment section). Back pain after a fall or injury.
Mattresses labeled medium-firm are a good place to start because they're likely to support your spine's natural curves whether you sleep on your back, stomach, or side.
What should you try to find relief? “When you're dealing with lower back pain, doing regular stretching exercises can help maintain your posture, strengthen your back and abdominal muscles and improve flexibility,” says Dr. Kumaraswamy.
It can lead to neck, shoulder, and back pain, discomfort, headaches, muscle weakness, muscle tightness and even a predisposition to joint arthritis.
It seems that sitting up straight, something many of us are taught from a very early age, is not good for your back, say researchers from Scotland and Canada. They found that sitting up straight strains your back unnecessarily. Ideally, you should lean slightly back, at an angle of about 135 degrees, they say.
It can be due to reduced blood flow, tight muscles and ligaments, fluid pooled in the body's lower extremities, or pins and needles sensations in the feet.
Glucosamine, chondroitin, omega-3, and green tea are just a few of them. Glucosamine has been touted as an anti-inflammatory that helps keep the cartilage in joints healthy. Studies have shown some benefit for joint pain, but they are not conclusive. Natural glucosamine levels drop as people age.
While sleeping with socks has its benefits, that doesn't mean that it's bad to sleep barefoot. Sleeping sockless won't negatively impact your health, but as discussed above, if you have insomnia, Raynaud's syndrome or menopausal night sweats, wearing socks could help alleviate some of your symptoms.
The Case for an Updo Before Bed
It's more about protecting your hair to reduce friction so you don't risk breakage or waking up with a tangled mess. If you have long hair, you can pull your hair back or put it up. If you choose to sleep with hair up, avoid metal or rubber hair ties, which can lead to breakage.
The best temperature to sleep is cooler rather than warmer. Temperatures above 75 degrees and below 54 degrees can disrupt a person's sleep. A cooler temperature is the ideal environment to fall asleep and remain asleep throughout the night. Over a 24-hour period, our body temperatures naturally peak and decline.