Morning Back Pain

What does your body feel like when you try to get out of bed in the morning? Does your back feel as though you were tortured during the night? It may help to know that you are not alone - millions of people suffer from morning back pain.

Although there really is no cure for back pain in the morning, I have found several useful pain relief techniques that certainly make my morning pain more tolerable, and may do the same for you.

Since we all react differently to pain, in particular to back pain, what works well with my morning back pain may not necessarily work for you. Or, for that matter, the techniques I use may not be advisable for you...

However, if you experience morning back pain, and have your doctor's approval, you may want to try some of these pain relief tips.

Please note... This website is written by a patient NOT a professional. Exercise and techniques discussed here should only be done with the advice of a medical professional. Extra care should certainly be taken...

...if you suffer from chronic back pain, or have had a back injury or back surgery.

Overcoming Back Pain in the Morning

More often than not, finding success with back pain treatment is a matter of trial and error. Finding relief for morning back pain is no different.

Whether it's extreme lower back pain, mid, or upper back pain that your dealing with, I would not suggest trying a number of new techniques simultaneously. Why?

As many back pain specialists have told me...

If back pain begins to worsen after doing multiple exercises, they would have a difficult time knowing which method was causing discomfort.

So, they have told me to start off with just one or two new techniques, doing only a few repetitions of each (holding positions for only a few seconds). And if those work, stick with them. Otherwise, stop until soreness is better and then try a different exercise.

Morning stretching exercise - If you set your alarm a few minutes early it can give you time to do some gentle exercises for the back, while still in bed. These back exercises are designed to target lower back pain, mid back and upper back pain, as well as neck and hip pain.

Ready to begin some morning stretching exercise?

Before doing these morning exercises be sure to check with your doctor, and certainly follow their advise.

Spine Stretch

1. Roll onto your side and slowly move into a fetal position, or a ball, and hold for a few seconds.
2. Relax and then repeat several times. As you curl, notice the feeling of a stretch in your spine.

1. Lift arms over your head and clasp your hands.
2. Turn your hands so that the palms are facing away from your body and very gently pull your arms and hands away.
3. Relax and then repeat the stretch several times.

I DO NOT pull my arms and hands as far as they will go, but instead stop short. Otherwise, I risk a back muscle spasm.

Relaxation for Neck and Shoulders

1. Place a pillow under your upper chest. Let your hands rest on the mattress, near your face.
2. Allow your head and neck to relax by resting forward, or turn sideways, without straining.

If lying on your stomach causes low back strain, use a small pillow under your lower abdomen.

Lower Back Stretch Exercise

1. Lie on your back and bend both knees, keeping feet flat on the mattress.
2. Gently move both legs to the left, around 2-4 inches, and then back to the center. Relax for a few seconds and move your legs to the right side. Only move to each side as far as is comfortable.
3. Repeat several times.

While doing this exercise it is important to make sure you are not rolling your pelvis. Avoid doing so by placing your hands on your hips. If you start to roll you will feel the motion in your fingers.

You may also be interested in:
Back Strengthening Exercises
Back Stretching Exercise
Stretch Exercise

Don't be afraid to also do a few stretches DURING the night. This can help keep your body more limber in hopes of having less morning back pain.

Roll out of bed in the morning - Avoid pulling yourself into an upright position, thus putting unnecessary force on your neck and back. Instead, try rolling to one side. Gently swing your feet off the bed, toward the floor, and then lift up from that angle.

Also, avoid sitting in a slumped position on the side of the bed. If you have a soft mattress you're likely to sink in, thus placing your pelvis in an unnatural alignment.

Stand tall - Standing posture is particularly important in the morning as the muscles, joints and ligaments begin to rebound after being sedentary all night. Before getting up, gently arch your lower back and then bend forward at the hips keeping your back straight.

Move slowly - Until your muscles have had a chance to "warm-up", avoid sudden or jerky movements, and any position which overextends the muscles or joints. After being motionless for a long period of time, our bodies are quite vulnerable to injury.

The long HOT shower - One of the very best things I have found for my own morning back pain is a long, VERY long, hot shower. It is incredible how much better my neck, shoulders, back and hips begins to feel after the hot water has been raining down on them.

Even in the shower it is important to maintain good posture as your body adjusts to being in an upright position. If morning back pain makes you unsteady on your feet, try a shower seat. Sit facing the back of the shower and you can still benefit from the warmth of the water.

Skip early morning house chores - Hold off on making your bed and doing any chores that require lifting or bending. Only do them AFTER your back muscles have started to become limber and you can do them without strain.

You may also be interested in:
Leg Pain
Stiff Neck

Other Morning Back Pain Remedies

Mind over back pain - Are you looking for natural back pain relief? It is possible, I've done so myself, to get your mind into such a state of concentration that pain can be relieved. On many days, when aches and pains have awakened me, I've used the powers of meditation and imagery as alternative methods for pain relief.

Of course there are times when pain is so consuming that the powers of the mind are not able to overcome it. But, when done so successfully, mind over back pain can be a remarkable natural pain remedy.

Stress reduction - Many studies have shown that stress can easily lead to back pain, as well as many other ailments. As you awaken, try not to let the stresses of the upcoming day sneak into your mind. Instead, try to concentrate on the positive things you can do for better back health.

You may also be interested in:
Back Pain Treatment
Dealing with Back Pain
Mind Over Back Pain

Find the best mattress for back pain - Easier said than done. The best mattress for back pain may not be the one that's advertised as such, but instead is usually the mattress that feels best for YOUR condition.

Test drive as many mattresses as you can. If you're back is particularly sensitive, visit the mattress store several times before making a final decision. After all, your bed is where you spend nearly one-third of your life!

Overcoming back pain for the entire day may be difficult, but learning how to avoid morning back pain can sure get your day off to a much better start!