Lower Back Pain after Sleeping

Lower back pain after sleeping can ruin anyone’s morning. If you suffer from this problem often, there are several remedies to try out, and if they don’t work, the problem is worth getting examined by a medical professional to determine any underlying issues that might cause your back pain.

The best ways to relieve lower back pain after sleeping are to get a full night’s sleep and avoid activities or habits that can disrupt your sleep patterns. The following guidelines can help you sleep more soundly at night:

  • Try not to drink right before bed so that you won’t need to go to the bathroom in the middle of the night
  • Don’t consume caffeine less than 3 hours before your bedtime
  • Naps should last no longer than 30 minutes so that you will still feel the need to sleep for your usual amount of time
  • When exercising, find time to do it more than 3 hours before your bedtime so that you don’t feel too energized right before bed

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The ideal sleeping position for those with lower back problems is on the side with the knees bent. If you sleep on your back, support the lumbar area with a small pillow to achieve natural curvature, and place another pillow under your knees. The spine naturally has a slight curve inward at the lower back just before the coccyx (tailbone). If a pillow is too bulky for your lower back, you can roll up a towel or small blanket to fill the curve.

Every morning, take your time getting out of bed, regardless of whether you wake up late. If you sleep in on accident, don’t snap up for fear that you will be late to work; the extra minute that you spend getting out of bed can help to stave off back pain for the rest of the day.

Physical activity is one of the best ways to alleviate back pain. Strengthening the core, especially, will help to distribute weight properly along your spine. Swimming and walking are the best exercises for those who suffer from back problems since they don’t involve excessive jarring or strain on the back. Another exercise can help specifically with stretching out the back. Lie down on a firm surface with your knees bent. Slowly bring one knee to your chest and hold for 5 seconds, alternating between both legs for 10 counts each.

Many people rely on pain medication for back pain relief; however, this can actually prove harmful for you. If you are going to use medicine, make sure to rest after taking it; the absence of pain can cause you to overexert yourself and worsen your back’s condition. Pain is the body’s way of telling you that something is wrong, so numbing the pain can do more harm than good. Also, using pain medication should be a temporary fix rather than a consistent one.

Overall, a few simple remedies can help to alleviate lower back pain. Medication on a regular basis is not advised since it can mask the severity of your problem, and it might just be a temporary fix for an ongoing issue. Exercise and proper sleep habits are the best ways to combat back pain after sleeping; however, if you do try these remedies to no avail, check with your doctor to see if you suffer from more serious disorders.

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Filed Under: Back Pain
Written By:  Updated:
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Jesse Cannone, CFT, CPRS, MFT

Jesse is the co-founder and visionary CEO of The Healthy Back Institute®, the world-leading source of natural back pain solutions. His mission as a former back pain sufferer is to help others live pain free without surgery and pharmaceuticals.

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