Waking up with a stiff back? Here is a guide to happier morning.

Backache

September 17, 2019 , Last updated: July 19, 2024

Is pain and stiffness your alarm clock?

Is backache giving you company every single day along with your morning cup of tea? If this is the case, you may need to give little more attention towards your backache issue rather than just complaining about it.

Backache is a very common condition faced these days, surprisingly even by younger generation. Ranging from dull to throbbing aches, there could be several reasons for back pain such as Rheumatoid arthritis, Osteoarthritis (arthritis experienced with age,) Ankylosing spondylitis, Osteoporosis, sprained muscle or improper postures.

Also read: Backache? No problem. You can still ‘Bend it like Beckham’.

If left untreated it could get worse over a period of time. Therefore, it is best to start early with the prevention, here is the guide to happier mornings:

Evaluate the bed
- Soft and squishy mattress may feel all cozy and snugly but it can further aggravate back pain. However, it is mainly important to make sure your spine is well supported. While there are plenty of claims for providing the best sleep mattresses and pillows, it is quite difficult to conclude which one would give you the right support. To be on the safer side, use medium-firm mattresses.
Awkward postures
- Improper postures can put stress on your back. Sleeping on your stomach can cause tension in muscles and put uncomfortable pressure on your joints, further aggravating back ache. Therefore, sleep on the sides or on your back. You can also place a pillow under your knees when lying on your back, or between your legs when lying on your side to provide additional support to your spine.

Also read: Backache during pregnancy: 7 tips for relief

Ease your mornings
- Morning stretches can help you ease the back pain. Simply, lay on your back and stretch your arms upwards above your head while stretching your feet in the downward direction. Also, taking a hot shower in the morning can help the pain relax too.
Reduce Stress
- A lot of medical problems get worse with stress; similarly it also plays an important role in backache. Take up stress relieving activities like meditation andcore strengthening exercises. Walking and swimming are the best exercises to calm your mind as well as give strength to your back.
Avoid Prolonged Sitting
- One of the most common causes of low back pain is poor sitting posture. Rounded back position causes pressure on the joints, muscles, and discs too. Avoid prolonged sitting or twisting your back. Frequently change postural positions for every 30 minutes of sitting throughout the work day.
Seek medical help -
Please note that everyday backache should get better and go away with rest. If it doesn't, or if it gets worse, you should talk with a doctor. There are many ways to treat persistent pain, depending on your specific condition and preferences. Homeopathic back pain treatment helps to speed up recovery, enhances bone repair and reduces the need for painkillers. It can relieve the spasms of the back muscles and provide effective pain relief without any side-effects.