Sciatica Specialist Near You, in Clifton Answers 5 Questions About Morning Back Pain

Other conditions that can cause morning low back pain include sciatica, nerve damage, and herniated discs. Although not a health condition, pregnancy can also cause morning back pain, often starting in the 8th week.  

Could poor sleep hygiene affect back health?

If you wake up with back pain every morning, your sleeping posture could be to blame. Poor sleeping postures can put a strain on your spine, leading it to flatten its natural curve. This can result in back pain and joint pressure. If you frequently sleep on your stomach, you may have to deal with morning back pain more frequently.

Dr Laura Lombardi recommends adjusting your sleeping position to improve your spinal health, as well as your night rest. Sleeping on your side or back with a pillow beneath your knees is recommended by most doctors, but if sleeping on your stomach is the only way for you to be comfortable, lay a pillow beneath your pelvis or lower abdomen for support. This relieves some of the strain that is placed on your back.

What type of treatment should I seek?

If you happen to wake up with back pain one morning, don’t be too scared. One night of bad sleep is enough to cause acute back pain that can follow you for one or two days. Taking over-the-counter medicine may help expedite the recovery process, but if your symptoms don’t seem to improve in a few days, you should definitely see a pain specialist.

If you visit our clinic, one of our back doctors will perform a checkup to help determine what may be causing the pain and recommend the appropriate treatment. This may include physical therapy, steroid injections, or other minimally invasive options. Depending on the type of bone, muscle, or nerve pain you may experience, your doctor should be able to create a treatment plan to help you get back to your daily life.

Do stretches help with morning back pain?

Stretched can help you get rid of back pain in the morning, and the best part is, you don’t even need to get out of bed for it.

Every morning, before you stand up and greet the day, take the time to stretch while still in bed. Simply stretch your hands above your head and your feet in the opposite direction, as if you wanted to grow taller.

The next step is to bring your knees to your chest while still on your back and hold for a few seconds to help stretch your back.

Lastly, stand up, straighten your shoulders, bring your arms up above your head, then side to side, and you are done.

If you do these stretches every morning, your back will have the time to prepare for the job that is ahead and support you throughout the day without pain.

What other types of exercise are recommended for morning back pain?

There are many types of stretches and light exercises that may help alleviate morning back pain.

Planks

A plank, for example, works practically every muscle in your body, especially your core. As your abdominal muscles strengthen, you will place less tension on your back. A plank can also help with minor back pain, particularly pain in the lower back.

Begin a plank by lying facedown on the floor. Keep your forearms and elbows in line with your wrists while curling your toes. As you push yourself off the floor, press into your upper back and maintain your chin close to your neck.

Hold your plank position for about 30 seconds, crunching your abs, thigh, and glutes tightly. Once time is over, you can lower and go for another plank if you feel necessary.

Mini-Cobra

Cobra is a known yoga stretch, but mini-cobra is a more back-friendly option. The first step for a mini-cobra is to lie flat on your stomach, extending elbows and arms in line with your palms. With your palms and forearms pushing slowly against the floor, lift your chest and keep your head forward. Hold this pose for 10 seconds and do 5 repetitions every day.

Besides stretches, you should aim to move quite a bit during the day. Dr Laura Lombardi recommends setting a goal of 10,000 steps every day, but most people today rarely hit that mark. Any doctor you choose to book an appointment with will tell you, if you want to have a healthy back, living a sedentary life is not the way to do it. So, as long as you keep yourself moderately active, sciatica symptoms and other types of back pain will be much less likely to happen.

If you already dealing with persistent sciatica pain, book an appointment with one of the Harvard-trained doctors at Pain Treatment Specialists, in Clifton, on Route 46E, just past the Ford dealership.