Back pain is very common, often appearing first in the morning, particularly when transitioning from lying down to standing. After a few minutes of movement, symptoms typically lessen. This pain often results from joint stiffness due to prolonged lying or reduced blood flow during sleep.

Sleeping posture

If you experience back pain each morning, your sleeping posture may be unsuitable, putting pressure on the spine and disrupting its natural curve. Incorrect posture can also strain back muscles and compress joints. Individuals who frequently sleep on their stomach may experience back pain more often.

Consider changing your sleeping posture for better sleep and spinal health. Doctors recommend sleeping on your side or back, with a pillow placed under your knees. If you prefer sleeping on your stomach, place a pillow under your pelvis or lower abdomen to help reduce pressure on your back.

Poor quality mattress

A mattress lacking adequate body support can also lead to back pain upon waking. Replacing an old mattress with a new one can significantly improve sleep, reduce back pain, and alleviate stress symptoms.

Incorrect sleeping posture or a poor quality mattress are common causes of back pain after waking. Illustration: AI

Pregnancy

Back pain during pregnancy is very common. Some women may experience pain as early as week 8 of pregnancy, worsening between months 5 and 7. Pregnancy often strains the lower back muscles. After a long sleep, lower back pain can intensify in the morning, causing prolonged joint stiffness and muscle tension.

To reduce pain and discomfort, pregnant individuals should try stretching and using leg strength to stand up, rather than putting pressure on their back. If the pain persists, applying a warm compress can help ease discomfort.

Disc degeneration

Disc degeneration is a natural outcome of the body's aging process. Over time and with increasing age, the discs between vertebrae begin to wear down and weaken, causing pain. This pain may be more severe in the morning.

Treatment options include steroid injections or pain medication. A doctor or physical therapist may also recommend wearing a brace or splint to support the back.

Ways to reduce morning back pain

Stretch before getting out of bed. While lying on your back, extend both arms overhead as far as possible. Simultaneously, straighten both legs in the opposite direction. Then, pull your knees to your chest and hold for a few seconds to stretch your lower back. You can also gently rock from side to side. When sitting up, place both feet on the ground, shoulder-width apart. Reach both arms overhead once more, then gently sway from side to side to stretch your entire body.

Plank exercises are also effective for individuals with back pain as they engage most of the body, especially the abdominal muscles. Stronger core muscles reduce pressure on the back. Performing planks can also alleviate mild back pain, particularly in the lower back.

Begin by lying face down on the floor. Lift your toes, keeping your forearms and elbows aligned with your wrists. As you lift your body off the floor, push through your upper back and keep your chin tucked close to your neck. Hold the plank position for up to 30 seconds, tightening your abdominal muscles and engaging your glutes and thighs. Lower your body and repeat.

Cobra pose: Lie face down with palms flat, straight on both sides of your head. Your elbows and forearms should also be extended. Slowly press your palms and forearms into the floor, lifting your chest.

Keep your head looking straight ahead, with your neck straight. Hold the stretch for up to 10 seconds each time, repeating up to 5 times.

Squats: Squat down as if you are trying to sit in a chair. Keep your knees bent at a 90-degree angle and ensure they do not extend past your toes. Exhale as you lower yourself, then inhale as you stand up. Repeat up to 10 times.

Exercising throughout the day is a way to reduce back pain. Walking is one of the best exercises; aim for at least 10,000 steps daily. However, any activity that keeps you moving and standing can contribute to a healthy back.

Office workers who sit for extended periods should take frequent breaks, standing up at least every 30 minutes to stretch. If back pain worsens or other unusual symptoms appear, consult a doctor to rule out serious health issues.

Anh Ngoc (According to Healthline)