Lower & Upper Back Pain After Sleeping (Morning Back Pain) – How can you prevent it?

Dr. Garima Anandani, 4 years ago

What is Lower & Upper Back Pain After Sleeping?

Do you wake up with Lower and Upper Back Pain after sleeping? Most of us complain about discomfort in our back in the morning, be it back pain, neck pain or a headache. Those who don’t have any pain during the day might still suffer from back pain for some time after waking up. Lower & Upper back pain happens mainly due to awkward sleeping positions or using a wrong pillow, which leads to back pain. These symptoms are quite annoying as it tends to disrupt your daily schedule but you don’t have to fret about it.

Causes of Lower & Upper Back Pain After Sleeping

In general, back pain is the outcome of poor posture and working at your computer continuously at a stretch without taking any breaks. This results in muscle fatigue and muscle strain and triggers an episode of lower and upper back pain. Common causes of back pain are as follows: –

• Awkward sleeping positions and bad mattress – Poor sleeping positions can strain your back and puts uncomfortable pressure on the natural curve of your spine. Bad mattress might be the culprit if your sleeping position is proper.
• Improper lifting technique – Lifting a heavy item can result in back pain. When you lift a heavy object without keeping the spine in proper alignment, it can put unnecessary stress on your
• Inflammation – Inflammation in your spine can cause irritation of discs and nerves leading to back pain.
• Overweight – There is a direct link between obesity and spine issues. In general, those who are overweight are at a greater risk to suffer from back pain. An obese person puts extra strain and pressure on the spine.
• Smoking – Several studies have shown that people who smoke are more likely to develop chronic back pain and spinal disc degeneration. This could happen as nicotine restricts blood flow to the discs that cushion the vertebrae and that in turn, can reduce the flow of nutrients to the discs.
• Poor posture and muscle overuse – Improper posture like slouching can cause weakening and deconditioning of muscle groups around your spine and lead to pain. Overuse of your back muscles due to repetitive, same motions over time can cause pain due to muscle strain, tightness and irritation.
• Accident – A fall from a height, traumatic injury from a vehicular accident, or any sports collision can injure spinal bones, discs, muscles, ligaments, nerves and/or other soft tissues.

Other Conditions That May Cause Lower & Upper Back Pain

Other causes are infection, thoracic herniate a disc, compression fractures, arthritis, fibromyalgia, severe spinal deformity, and vitamin D deficiency linked to chronic pain. Sometimes, as a person ages, the risk of back pain increases. Some risk factors that can develop into back pain are weakened core and back muscles, female gender, and other musculoskeletal pain.

Self-Care Measures for Your Lower & Upper Back Pain After Sleeping

You can treat lower and upper back pain through some self-care measures: –

1. Change your sleep position to improve your comfort level when you wake up. Maintain the natural curve of your spine.
2. Try placing supportive pillows around your body such as under the knees, between the legs and under the lower abdomen of a stomach.
3. Stretching can relieve any compression that occurred in the night, reach your arms over your head and reach your feet in the opposite direction.
4. If you think your mattress causes back pain then you should change the mattress.
5. Try ice/heat therapy or massage to get some relief from back pain.

Sleeping Positions Can Prevent Lower & Upper Back Pain!

Do you what can go wrong while you sleep that results in lower and upper back pain? It is usually the outcome of low-grade inflammation and the major culprit is strain due to an awkward sleeping position or due to the use of the wrong pillow. If your pillow is too stiff or high, then your neck will remain flexed overnight that can cause upper back pain. If you have lower and upper back pain, try to sleep on your side or your back. Sleeping on your back is the ideal sleep position. The next best is side sleeping position with your legs straight. Here are the best techniques to help you curtail upper back pain and discomfort while sleeping.

• Use a rounded pillow under your neck to support the natural ‘S’ curve of your spine while sleeping on your back.
• Use a flatter pillow to cushion your head.
• Use pillows to support your lower back and knees.
• Stretch your legs straight out.
• Try to avoid pillows that are too high or low. Maintain your spine in a straight position by using a pillow which is high under the neck than under your head.
• Avoid sleeping on your stomach as this position is tough on your spine because it arches your back and turns your neck to the side.

Lifestyle Changes that Can Help Reduce Lower & Upper Back Pain

Lifestyle too plays a major role in your back pain and one of the major reasons for back pain. Following these steps to change your lifestyle and avoid lower/upper back pain.

1. First, rework your workstation, either at the office or home if you are working from home.
2. Chalk out your regular exercise routine and it will help in maintaining proper strength and flexibility of the upper back.
3. While sleeping, maintain a neutral spine alignment to avoid sleeping in a position that will stress your back.
4. You should reduce your stress levels to lower your pain level.
5. Strengthen and stretch your shoulder blades, trapezius, thoracic area, and chest to enhance your posture and loosen muscles.
6. Quit smoking.

Best Exercises to Ease Your Lower & Upper Back Pain

Lower and Upper back pain is a common complaint that should not be ignored. You can easily resolve it by doing some exercise regularly. Exercises that stretch your neck, shoulders and upper back helps in relieving pain and loosen tight muscles. Regular stretching can relieve current back pain and prevent it from recurring.  Plan a regular workout schedule and make it a point to follow these exercises: –

• Cat cow pose
• Opposite arm/leg raise
• Child pose
• Wall stretch
• Shoulder roll
• Neck flexion
• Overhead arm reach

 

How to prevent Lower & Upper back pain? Night Routine!

Before going to sleep, you should follow a few of the things as a part of your night routine that will help you in preventing back pain: –

• Perform warm-up exercises
• Do stretching before activities
• Do not lift something heavy
• Take frequent breaks to stretch your neck and back
• Get a back massage

Still, Feeling Pain? Time to Consult a Physiotherapist

Most of the times, your lower and upper back pain will get resolved in 1 to 2 weeks without any medical intervention. If you frequently wake up with extreme upper back pain or morning back pain and your pain hasn’t responded to self-care measures, then it is time to consider more instant relief. If your pain is severe and develops all of a sudden and gradually worsens, then you should seek medical attention. Make sure you get a check-up with a spine specialist for a better life.

Suffering from lower or upper back pain after sleeping? Read about it to know why it happens and what you can do to prevent it.