Lifestyle

How to Relieve Back Pain After Waking Up?

Back pain is an unpleasant experience. Unfortunately, most of us will experience it throughout our lives. It could be from a sudden injury or a repetitive motion. Regardless of the cause, the excruciating pain will affect you significantly. Some people start their day with back pain, and it is tough to go about regular activities. 

Dealing with back pain is tough, especially first thing in the morning. Fortunately, there are different methods to reduce or eliminate your back pain. With regular care, you can combat the back pain and get back to your old self again.

Here is how to relieve back pain after waking up:

Stretches to relieve back pain after waking up

Stretches are a good daily practice to gently move your muscles and tendons. They are best performed before jumping out of bed and taking on the day.

When you first wake up, start with some deep breathing to get lots of oxygen into the body. Then bring your knees towards your chest, so your lower back stretches out. Hold and release several times, then put your feet flat on the bed, close to your butt, and rotate your knees and hips side to side. Try to get your knees to touch the bed on either side. Stretch your arms above your head and elongate your body.

Continue stretching once you get out of being and include your head, neck, hips, arms and legs. If you need to, visit a physical therapist to get you on a good stretching routine.

Exercises to relieve back pain after waking up

Now that you are all stretched out, start your day with some exercise. You may have to adjust your walking schedule to allow enough time to get a light workout, but it is worth it.

Go for a brisk morning walk around the neighbourhood to get your heart rate up. Opt for the stairs instead of the elevator during work, and if you work behind a desk, get up and walk around every hour. After work, get a strength exercise routine three days a week. You can do it at home or go to the gym if you have time.

Keeping your body strong and limber is the key to getting a good night’s sleep and reducing back pain.

See a chiropractor to relieve back pain

A chiropractor is a health care professional who specializes in treating your spine, muscle and nervous system when you have pain in your neck, back and limbs. They are available to assess, diagnose and treat your back pain issues and will put together a care plan you can follow to reduce your morning pain issues.

Chiropractors care for your neuromusculoskeletal system, which includes:

  • Bones
  • Soft tissue
  • Muscles
  • Nerves

Any misalignments in our system can cause pain, so they use various techniques to adjust your spine and bones to take pressure off nerves. They also focus on the body’s self-healing ability and work in harmony with it so you can repair the damage that is causing your back pain.

Some people may be scared to visit a chiropractor for the first time, but once you go, you will look forward to your next adjustment and those liberating pops and cracks your body makes during treatment.

Visit a doctor to relieve back pain

Your family doctor is there to help you with your pain, so seek their advice. They may give you a prescription for pain medication and offer solutions like diet and exercise. If your goal is to repair your body naturally but can’t make the immediate pain, start with your medicine and work yourself off of it using positive lifestyle changes and naturopathic treatments.

Address the causes of back pain

There are different causes of back pain. Brilliant minds throughout the ages have pondered the relationship between cause and effect. It is a sequential connection where one event is the reason for another because every action produces a reaction. With regards to back pain, there is a cause that you must understand to correct it. There can be several reasons for back pain after waking up, including:

  • Mattress Quality: Try a mattress topper or a different mattress firmness.
  • Sleeping Position: Sometimes, switching from a back sleeper to a side sleeper can reduce the pain.
  • Herniated Disc: A herniated disc is a problem that takes time to go away. Consider visiting a chiropractor or physical therapist.
  • Degenerative Disc Disease: There are steroids and other medications to treat this disease.
  • Arthritis: This is another disease that can cause pain, and prescription drugs help. It is also beneficial to get relief by correcting spinal misalignments.
  • Weight Gain: If you can develop better eating habits to reduce your weight, it will help reduce back pain.
  • Stress: Mental and emotional stress produces a pain cycle where you limit your activities, which leads to muscle weakening and more pain. Chronic stress keeps your muscles tense, so you need to work on relieving your stress to give the body the rest it needs.

The list can go on, so identify what is causing your back pain and look to correct it.

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