After a night of lying still, your first morning movements can feel a bit stiff, uncomfortable, and painful.
If this feeling lingers throughout the day, it can severely interfere with your productivity, mood, and quality of life.
You might blame it on “getting older,” but morning back pain is not a normal part of aging. You shouldn’t have to suffer through it day after day.
You can do some things to ease your morning back pain and get your day started right.
Begin Your Morning With Stretches
Before getting out of bed, do some gentle stretching exercises to loosen up your muscles and joints.
Flex your muscles for a few seconds, then release and repeat. Start with your toes and progressively flex and relax each muscle group, all the way up to your body.
Softly bend and rotate your joints through their full range of motion.
Don’t try to do too much too quickly. Avoid sudden, jerky movements. The goal is simply to get your blood flowing and loosen up your whole body before you get upright and stress your spine.
As you get out of bed, do it slowly and carefully. Use your arms to help support your body weight as you slide your legs over the edge of the bed.
It can even be helpful to lower yourself down to do more stretching on solid ground. Hold a plank for a few deep breaths. Do some slow, controlled sit-ups, leg lifts, or any other stretches that feel good for your body.
Listen to your body, and don’t push yourself too hard.
And continue to engage in physical activity throughout the day—even a slow walk around the neighborhood can be beneficial. This will help strengthen your muscles and improve your flexibility, reducing morning back pain likelihood.
Change Your Sleeping Conditions
The quality of your sleep can also contribute to morning back pain.
Make sure your mattress is comfortable and supportive. If not, it might be time for a new one.
You might also want to consider changing your sleeping position. If you typically sleep on your stomach, this can strain your neck and back. Try sleeping on your back or side instead.
And be sure to use a good pillow that gives your neck the support it needs.
Also, be mindful of the temperature and darkness of your bedroom, as these can prevent you from getting a whole night of high-quality rest.
Talk To Your Doctor
If your back pain prevents you from going about your normal activities or persists for an extended period, talk to your doctor as soon as possible.
You may be experiencing a degenerative disc disease or another serious condition requiring medical attention.
Your doctor may also be able to prescribe medications or recommend other treatments that can help ease your back pain.
In the meantime, these tips may help you get some relief from your morning back pain. Try them out and see what works best for you.