One of the most frequent complaints is upper back pain. If you frequently wake up with a bad feeling because of the pain in your upper back, you know that this is a problem that needs to be resolved right away.
Why does your upper back hurt after sleeping? Your discomfort may be caused by anything from muscle pain to poor sleeping habits. Fortunately, most of these issues are easily resolved by making a few lifestyle changes, but some of them may be signs of more serious health issues, like fibromyalgia. Find the source of your upper back pain and break the cycle of pain you experience in the morning after a short night’s sleep.
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What Makes You Prone to Upper Back Pain
The neck, shoulders, middle, and lower backs are all connected in your upper back, as are your shoulders. Just consider the stress your upper back endures while supporting the weight of your head and the demands you place on your arms.
This is why upper back pain is a common thing, which can be as mild as a “crunchy” feeling in the upper or middle back to something that is sudden and excruciating. Poor sleeping posture, being overweight, frequently lifting heavy objects, and even smoking are some of the risk factors for spinal stenosis.
Common Causes of Upper Back Pain After Sleeping
Sleeping Positions
Your sleeping position might be to blame if you experience back pain every morning. Your spine may be compressed by uncomfortable sleeping positions, flattening its natural curve.
Along with uncomfortable pressure on your joints and back strain, this can also cause. The likelihood of back pain increasing if you frequently sleep on your stomach is increased.
For better sleep and the health of your spine, think about switching up your sleeping position. Doctors advise placing a pillow under your knees while sleeping on your side or back. Use a pillow to provide support if sleeping on your stomach is the only position that feels comfortable to you. This relieves some of the strain on your back.
Bad Mattress
Your mattress may be to blame for your back pain if poor sleeping posture isn’t the issue. Your sleep will be significantly improved by replacing your old mattresses with new ones.
Changing out mattresses older than nine years for newer ones can enhance sleep quality, lessen back pain, and lessen signs of stress, according to a 2009 study.
Do not be reluctant to seek advice from experts before making your next mattress purchase.
Pregnancy
Pregnancy back pain is very typical. Although some pregnant women may begin to feel this pain as early as week eight, it usually starts to cause problems between the fifth and seventh months.
Muscles in the lower back may become strained during pregnancy. It is possible for this lower back pain, which results in prolonged stiffness and muscle tightness, to be worse in the morning after a lengthy period of sleep.
Try stretching and using your legs to stand up rather than your back to relieve pain and discomfort. Warm compresses could help you feel better if your pain doesn’t go away.
Disc Degeneration
Normal occurrence of degenerative disc disease lacks a significant triggering event. It comes as a normal side effect of aging and general body wear and tear. When the spinal discs between your vertebrae start to degenerate, you get this age-related condition.
Intense pain and discomfort may result from this, which may be worse in the morning. Sometimes disc degeneration is painless. In the morning, there is more pressure inside the disc.
Injections of steroids or other painkillers are used as treatment. Additionally, a corset or back brace may be advised by your physician or physical therapist as back support.
Fibromyalgia
A condition called fibromyalgia causes widespread musculoskeletal pain. Fibromyalgia is thought to amplify pain by altering how your brain interprets pain signals. Fibromyalgia can affect anyone, but women are more likely to develop it than men.
Other symptoms associated with this condition include:
• fatigue
• restless sleep
• memory issues
• altered moods
• tension headaches
• irritable bowel syndrome
• anxiety
• depression
Although there is no known treatment for fibromyalgia, there are a number of painkillers that can help with the painful symptoms and sleep problems. Additionally, to help you improve your quality of life and learn coping mechanisms for this disorder, your doctor might advise therapy or counseling.
Inflammatory Back Pain
It might be spondyloarthritis, a class of inflammatory diseases that frequently affects the spine and occasionally the joints in the extremities. This umbrella term refers to a number of ailments, but in your case, it’s likely spondylitis, which causes pain and stiffness that first develops in the lower back and then moves upward. Fatigue may accompany the intermittent pain.
Muscle Overuse
This may be the result of repetitive motions and work that puts stress on the muscles in the upper and lower back. This can happen to regular people with jobs that require them to do the same thing every day as well as athletes. Muscle strain, irritability, and spasms can result from repetitive movements. Even worse, it might be the beginning of ongoing back pain.
Try to get a good night’s sleep and apply a heating pad to the troublesome areas if you believe you have overused your muscles. You might have to turn to physical therapy if the pain doesn’t go away.
Treatment for Morning Back Pain
Stretches in Bed
Making it a routine to stretch as soon as you get out of bed can help you combat back pain. Reach your arms as high as you can while lying on your back. Likewise, extend your feet in the opposite direction.
the lower back will stretch as you hold bringing your knees to your chest. Rocking gently from side to side might also be relaxing.
Put your feet shoulder-width apart on the ground once you’ve stood up. For a complete stretch, raise your arms once more above your head and then move them from side to side.
Planks
The majority of your muscles are worked during a plank, especially your core. You’ll lessen the strain on your back as your abdominals get stronger. Planking can also help with back pain, particularly in the lower back.
Start on the floor with your back to the wall to perform a plank. Your forearms and elbows should be in line with your wrists as you curl your toes. Put your weight on your upper back as you stand up off the ground, keeping your chin close to your neck.
Plank for up to 30 seconds, keeping your abs tight as if anticipating a punch to the stomach. Additionally, tense your thighs and glutes. If you like, lower and repeat.
Mini-cobra
You might recall the cobra stretch from yoga class. The same fundamental motions are used in the mini-cobra, but your lower back is not overextended.
Lay on your stomach with your palms facing down and aligned with the sides of your head to perform a mini-cobra. Additionally, your elbows and forearms ought to reach your palms in a straight line. Lift your chest up as you slowly press your palms and forearms into the ground.
Keep your neck straight, and keep your head forward. Up to five times total, hold the stretch for up to 10 seconds at a time.
Knee Bends
Stretching your glutes and knees may provide back relief, particularly for the lower back. Knee bends are a workout that can be used to achieve this.
Squat as if you’re attempting to recline in a chair to do a knee bend. Avoid letting your knees extend past your toes by keeping them bent at 90-degree angles. As you descend, exhale; then, as you ascend to standing, inhale. recur up to ten times.
Get Exercise Throughout the Day
The key to reducing back pain is regular exercise throughout the day. One of the best exercises is walking, and you should aim for at least 10,000 steps per day. However, anything that gets you up and moving can help keep your back strong.
Additionally, it’s crucial to take regular breaks if you work an office job that requires sitting. Stretch at least once every 30 minutes while standing up. Additionally, standing desks can relieve some of the strain on your back while you work so that you don’t experience any aftereffects the following morning.
OTC Medications
It’s sometimes necessary to find immediate relief from severe back pain. Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, are used to treat inflammation. These are painkillers that also lessen inflammation, which may be a factor in your discomfort. If you are unable to take NSAIDs, acetaminophen (Tylenol) might be another option for treating sporadic back pain.
A transcutaneous electrical nerve stimulation (TENS) device is an additional OTC choice. TENS can be effective for treating severe, persistent musculoskeletal pain, according to clinical reviews, but tolerance to the electrical currents may need to develop gradually. Consult your doctor about whether a TENS unit would be helpful for your back pain.
Topical Remedies
A topical remedy is another option. Oils of peppermint and turmeric can both be beneficial. Just be careful to dilute them in carrier oils like jojoba or olive oil, as otherwise, they may irritate your skin.
Hot and Cold Compress
Applying hot and cold packs to your upper back and neck pain while sleeping on the proper pillow and mattress will help you manage your pain a lot better. Ice packs are particularly suggested for treating conditions like shoulder joint inflammation, hip pain, neck strain, and muscle spasms because of the numbing effect. Hot packs are excellent for easing pain and stiffness in the muscles of the neck, knees, hips, and legs as well as in the shoulder and neck regions.
Summary
Upper back hurts are frequent in the morning. After stretching and moving, pain symptoms usually start to subside quickly. The pain, however, might be a sign of a problematic mattress or an underlying medical condition if you start to feel discomfort every morning.
Consult your doctor to rule out any serious medical conditions if you experience deteriorating pain or other unusual symptoms.