Crush lower back pain in the morning with this PROVEN method
There is nothing more frustrating and discouraging then lower back pain in the morning. You wake up and get out of bed ready to go, then your back starts hurting. And you just want to get back in bed to make it stop.
Lower back pain in the morning when getting up AND pain that starts after being up respond well to this method
The lumbar discs take on fluid during the night, during sleep. The body is in a recumbent position (lying down) so gravity and body weight don’t push the vertebrae together and compress the discs. Without bodyweight and gravity acting on the discs they absorb fluid, like a sponge.
When first waking up people are actually a little taller compared to later in the day, because of the increased fluid content of the discs. On average, people are somewhere between 1/2 inch and 1 inch taller in the morning compared to the evening.
More fluid in the lumbar discs means more pressure. Sitting and bending forward increases the pressure in the lumbar discs even more.
Sitting and bending forward with increased pressure in the lumbar discs can cause micro-trauma to the posterior part of the disc, which has nerve endings. This can result in pain.
IF YOU SIT DOWN SHORTLY AFTER WAKING UP DO THIS TOMORROW MORNING INSTEAD
Don’t sit or bend forward for the first hour after waking up.
Within the first hour after waking most of the fluid is pushed back out of the lumbar discs, reducing the pressure on the posterior annulus. With less pressure pushing against the back part of the discs sitting and bending forward are less likely to result in pain.
This is a PROVEN method for reducing back pain. It works, period. This one habit is a game changer. Doing this sets you up for less pain over the course of the entire day.
And it allows the lumbar discs to heal
Check out the randomized controlled research proving how effective this method can be
Lower Back Pain in the Morning…Still?
Mattresses can and do play a role in lower back pain as well. If the mattress you sleep on is part of the problem The Best Mattress for Back Pain covers the mattress research shows is best for lower back pain.
Another variable to consider is sleeping position. The linked video covers the best sleeping positions for back, side, and stomach sleepers who have lower back pain.
For specific step by step programming with follow along video check out the Crush Back Pain Programs.
FAQS
During the night, while you’re sleeping the discs between the vertebrae swell with fluid. When you first get up in the morning you are 1/2 inch to 1 inch taller because of the increased fluid in the discs. With increased fluid content comes increased pressure. Most people wake up and then go sit down.
Sitting increases pressure through the disc and increases stress/strain through the back part of the disc. With increased pressure due to greater fluid content and increased pressure due to sitting, lower back pain is often exacerbated in the morning.
Avoiding sitting and lumbar flexion for the first hour after waking up greatly reduces morning lower back pain.
Your mattress and/or sleeping position could also be contributing to lower back pain in the morning. Research shows that medium firm mattresses reduce lower back pain. Also, keeping the lumbar spine neutral during sleep decreases lower back pain. You don’t want the knees pulled up to your chest if you are a side sleeper, this increases forces through the disc. It does not matter if you sleep on your stomach, your back, or either side. You want the lumbar spine in neutral, meaning it’s not too flexed or extended. It’s somewhere in the middle.
Limit early morning lumbar flexion to reduce forces through the disc. Consider getting a medium firm mattress, research shows this type of mattress decreases lower back pain. Explore your sleeping positions. Your lower back is likely too flexed, too extended, or too rotated while you are sleeping. You want the lumbar spine in a neutral position during sleep, especially if you are waking up with lower back pain. Again, your mattress could be too soft and allowing your lumbar spine to move too much during sleep.
It’s possible that you need a new mattress, preferably a medium firm mattress as they have been shown to decrease morning lower back pain. Also consider your sleeping position. The lumbar spine could be a little too flexed, extended, or rotated while you sleep. This makes the lower back sore when waking up. The lumbar spine needs to be neutral during sleep. Meaning it needs to be somewhere in the middle, not too flexed, extended, or rotated. Also, limit lumbar flexion for the first hour after waking up. This will reduce pain for the rest of the day.
Increased fluid content in the discs. As you sleep the discs between the vertebrae swell with fluid. This increases the pressure inside the disc, and increases the forces through the back part of the disc. This can increase pain in the morning because of the increased pressure through the disc.
Facet joint arthritis can make the lower back sore and stiff in the morning.
Mattress type and sleeping position are often contributors to back pain in the morning.
A medium firm mattress will reduce back pain in the morning. Keeping the lumbar spine in a neutral position will also decrease back pain in the morning. Neutral positioning just means the lower back is not too flexed, extended, or rotated.
