Lower Back Pain When Waking Up

Lower back pain can be an unpleasant way to start the day, affecting both one's mood and the ability to spring out of bed and hit the ground running. For many, this common health complaint has risen to the status of a "Frustrating Routine," with persons who suffer from it reporting increased times of feeling down, as well as an inability to accomplish daily activities and an overall sense of poor health. 

Knowing the potential causes and excellent remedies for lower back pain is vital for improving the quality of life of anyone who experiences this health issue. Fortunately, this article covers these points and when to seek physical therapy in Ashburn.

What Is Lower Back Pain? 

Discomfort in the section of your back, just under your ribs and above your legs is known as lower back pain. This pain can be dull, excruciating, or intense, depending on its severity. 

While many different factors can cause this discomfort, having it first thing in the morning can seriously impact your day. If you wake up feeling stiff and sore, routine tasks, exercise, and even social interactions can feel challenging. Conversely, waking up with a strong, flexible body sets a positive tone for the day ahead.

Can Your Sleep Position Cause Lower Back Pain? 

How you sleep is essential to both your spine and the overall nighttime comfort of your body. While various sleeping postures exist, not all are conducive to the sort of sleeping that allows for an aligned spine and an absence of lower-back discomfort. 

Here’s a look at some popular sleeping positions and how they could be affecting your lumbar region.

Supine (Back) Sleeping: This position is generally considered the most spine-friendly. But if you sleep without a pillow under your knees, you might be flattening your spine and not maintaining its natural curve, which could lead to problems.

Side Sleeping: This prevalent sleeping position can be comfortable but often isn't. If you're a side sleeper, you may have a strain on your lower back, pulling your body into an unnatural twist. The most common mistake in this position is poor hip alignment. A knee pillow can remedy that. Put a pillow between your knees, and your hips will align beautifully. Your spine will now be in a straight line from your neck down to your tailbone.

Stomach Sleeping: This pose can be especially dangerous, as it bends the spine into a position that no human should hold for any length of time. If you aren't already doing it, try to make use of the no pillow or a thin pillow to sleep in comfort with the least amount of stress on your spine.

Common Causes of Lower Back Pain When Waking Up

Lower back pain is a very common condition. Regardless of your age, you are at risk of developing this painful condition. Some of the potential reasons for your back pain, especially upon waking, include;

Poor Sleep Posture

Sleeping awkwardly consistently can cause the muscles and ligaments of your lower back to become fatigued. With this consistent fatigue over time will come some abdominal tightness, and possibly even some tear-like sensations in the muscles of the lower back. 

Insufficient Support

Mattress and pillow selection can make or break your lower back. If your mattress is too soft, too hard, or too old, it can cause the spine to go out of alignment and cause some serious strains in the lower back. Even your pillow can be an accomplice to this crime. If you are using something that is not supportive enough for the neck region, either too high or too low, then this will cause some serious lower back pain.

Muscle Weakness

Core and back muscle weakness can lead to poor spinal support during sleep. When muscles that stabilize the spine just don't cut it, discomfort will follow, as the body fights to maintain some semblance of alignment.

Sleep Disorders

Disruptive sleep disorders such as sleep apnea can cause you to wake often during the night, preventing your muscles from having the chance to completely relax and recover. When you do not have a full night of sleep, you may wake up with your muscles tense and sore.

Injury or Medical Conditions

Chronic pain can arise from many medical conditions, including but not limited to herniated discs, sciatica, or degenerative disk disease. These conditions, if present, might cause pain that is most noticeable during the morning hours. To uncover the presence of such underlying issues, it's best to seek direct counsel from a knowledgeable expert in healthcare.

How to Manage Lower Back Pain When You Wake Up

If you want to prevent the onset of lower back pain when waking up, you must try these strategies first;

• Improve your sleeping posture
• Invest in a well-fitting, supportive mattress
• Exercise your core and back
• Establish a bedtime routine. Participating in stretches, meditation, and yoga before bed can improve your sleep quality.
• Set and maintain a sleep schedule.

When Should You See A Physical Therapist?

If your pain in the lower back is incredibly intense, lasts for a long time, or is combined with symptoms like numbness, tingling, or weakness in the legs, you need to be evaluated by a doctor. These signs could mean you're dealing with a serious underlying condition.

Your physical therapist can evaluate your condition and create a tailored treatmnet plan to address the underlying cause of your lower back pain when waking up. Back pain physical therapy in Ashburn, VA, uses exercises, manual therapy, and modalities like dry needling in its treatment plan.

In conclusion, 

When a person suffers from lower back pain that interrupts their sleep, it is imperative to understand why this is happening to alleviate night after night of pain during the sleeping hours. Focus on using the right mattress, the right pillow (that allows for side or stomach sleeping without putting excess strain on the neck), and the right stretching and pre-bedtime routine that serve to let your body achieve restful, uninterrupted sleep.