What Can I Do To Prevent Back Pain When I Wake Up?

As the leading provider of physical therapy for back pain, Total Performance Physical Therapy understands that morning back pain can range from mild discomfort to excruciating agony. Whatever you experience, you can rest assured that you’re not alone. Mild back pain is usually the result of stiffness from extended periods of rest or decreased blood flow from sleeping. After moving around, the symptoms can typically subside. While this common morning condition is relatively common, some people experience it more than others.

Continue reading to learn more about each point:

Improve Sleeping Positions

Poor sleeping positions can strain your spine, cause back tension, and place uncomfortable pressure on your joints. Those that frequently sleep on their stomachs may experience back pain more regularly.

Consider changing up the positions you sleep in for better sleep and spine health. Sleep on your side or back with a pillow beneath your knees. If sleeping on your stomach is how you prefer to sleep each night, place a pillow under your pelvis or lower abdomen to take the pressure off of your back.

Invest in a New Mattress

When it comes to morning back pain, your bed may very well be the culprit. A mattress that’s too soft will make your spine fall out of alignment, and a mattress that’s too firm will cause joint pressure in your hips, leading to pain in your lower back. Also, as mattresses age, they tend to lose their shape. If your mattress is over eight years old, consider investing in a new one that’s proven to help individuals suffering from back pain.

Upgrade Your Pillow

Your pillow may not be adequately supporting your neck, resulting in your spine being pulled out of alignment as you sleep. Consider investing in an orthopedic pillow, memory foam pillow, or a full body pillow that will provide additional support by molding itself to the contours of your body.

Get Out of Bed Correctly

An overwhelming majority of people sit up, twist their back to get into a standing position, and use their back to stand when they’re first waking up. This method may only exacerbate your morning back pain symptoms and prolong your discomfort. The proper way to exit a bed is to roll onto your side and push up from the side-lying position. Scoot to the edge of the bed and stand up using your legs, not your back.

Contact us today if you need back pain physical therapy near Hatboro-Horsham, and to claim your spot at Dr. Heather Moore’s Back Pain and Sciatica Workshop on February 8th.


We’re Hiring!
We Have an Immediate Opening for a Physical Therapist in Harleysville. Resumes Can Be Sent to linda@totalperformancept.com

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