Low back pain is the 2nd largest reason why people take sick days from work. 80% of the UK population will at one time in their lives experience back pain. One of the most common symptoms I come across in clinic is patients waking up with pain or stiffness in the back. Read on to find out why this might happen and how to relieve symptoms.
The spine throughout the day
Over the course of a day we lose height because the discs that sit between the vertebrae (spinal bones) lose fluid through the day. This fluid is replenished overnight as we sleep. as a consequence we are slightly taller in the morning and slightly shorter in the evening. It makes compelling argument for the importance of good sleep quantity and quality. For my top 10 tips on the best sleep ever (my most popular blog post) click here.
You may also wake with back pain from lying in an uncomfortable position for a long time and the muscles may just be feeling stiff and achy.
What happens when you sleep?
Sleep is when your body heals and recovers from the day’s events. This includes the restoration of fluid in the discs between your vertebrae. Sometimes discs The expansion of the discs with fluid can sometimes cause pressure on the nerves that run through the spine and this can cause discomfort on waking.
Nerves get on my discs
Nerves are sensitive creatures. They like space and freedom to do their job. When a disc expands over night from the intake of fluid it can reduce the space for the nerve and cause you to hurt when you wake up.
When the body experiences pain especially around the spinal cord where your central nerves run through, the muscles surrounding the area may contract to stabilize the area. The body knows that the nerves running through the spine are exceptionally important for function and survival and it will do anything to preserve their health. In this case it means contracting and tightening up the surrounding area.
What can I do?
If you find this is a persistent symptom that is compromising the start of your day because of discomfort or stiffness and it is affecting your function for example dressing or showering you may benefit from a physio review.
Morning Mobilizations
You can also try Precision Movement’s morning mobilizations - gentle movements in a safe unloaded position that help ease the stiffness of the muscles and bring increased blood flow to the area. You may find them useful as a stating point for management.