You try to sit up out of bed and are met with a sharp pain in your lower back. You tell yourself that you may have slept wrong, which does have some merit. You can’t control how you position your body when you’re deep in REM sleep.
If you’re waking with back pain more than once during the week, however, it might be time for you to figure out what you can do to stop it and know how serious is the lower back pain. Sometimes the fix is as easy as taking a few pain killers. Other times, it can be as complex as an uncomfortable mattress.
Either way, check out this guide to learn what you can do to stop your back issues and start waking up ready to take on your day.
Ice and Heat
One of the best tips to deal with back pain is to use heat and ice. It works for all types of different aches and pains. Not only back problems.
Lay down on your stomach and place an ice pack on your back. You can also use a bag of frozen veggies from your freezer. Make sure that you don’t put it directly on your skin or you may experience some irritation.
If your back is feeling stiff, switching the ice out for heat after ten minutes will stimulate blood circulation in the area. It might be enough to give you a little relief.
Take Pain Medication
If you need a quick pick me up before going to work, taking over-the-counter medications for your back pain will do the trick. Both Aleve and Motrin work as anti-inflammatories.
Tylenol will help too. It won’t fight inflammation by any means but as far as pain is concerned, it can knock it out. You do have to be careful about relying too much on the painkillers.
Your body might get dependent on them. This means you’ll have to take more of them at a time to see the results that you’re looking for.
Consider a New Mattress
You love your mattress! It’s comfortable and never fails to quickly send you off to dreamland. If no amount of painkillers or ice helps your back, you might have to consider that it’s not the best mattress for you though.
If it’s too soft, your body will sink down into it. It will make you feel like you’re sleeping on a cloud but it doesn’t support your spine. On the flip side this, if your mattress is too firm that can also cause spine pain.
You want to have one that’s a little in the middle. This will allow your shoulders and hips to sink in but that’s it. The rest of your body will remain where it is.
Buy a New Pillow
If you’ve got to trade out your mattress, you might as well pick out new pillows too. Here are a few that will help support your spine no matter what position you sleep in.
It doesn’t matter if you’re a side or back sleeper, this pillow has you covered. It’s made out of high-quality memory foam and has an ergonomic design that will support your neck and head.
Even though it’s made with memory foam, it’s firm enough that your head won’t sink down into it. It comes complete with an easy to remove cover that you can toss in the wash.
Layla Kapok Pillow
If you tend to sleep on your back, the Layla Kapok pillow is going to be your best bet for spinal pain relief. It’s made out of kapok fibers and shredded bits of memory foam.
The purpose of the design is to take the pressure off your shoulders, upper back, and neck. It has a breathable cover that will keep you cool while you sleep too.
SpineAlign is great for side and back sleepers because it can be customized to meet your needs. It has three different chambers that are made with moveable foam.
It also has two different sides. One is better for shorter sleepers and the other works well for taller ones.
Don’t Rush Out of Bed
You always set your alarm to wake you up two hours before you have to go to work. Most of the time, you snooze it until you only have 30 minutes to get ready and make the drive. Believe it or not, rushing can hurt your back.
When your brain finally processes what time it is, you toss the covers off and jump out of bed. It’s easy to twist your spine the wrong way in your rush to get up.
You’ve got to give yourself time to ease into the morning. Get up when your first alarm goes off. Gently pull the covers back and do a few morning stretches.
Practice Good Posture
Even if your morning commute is only a few minutes away if you spend that entire time hunched over, your back will start to feel it. You may not start waking up with pain at first but it will happen.
Sit so your back is flush against your car seat. Rest your head as close to the middle of the headrest as you can get. You don’t have to move your seat up so close that you’re hugging the stirring wheel but you should be close enough where you’d don’t have to hunch.
To keep back pain away, practice good posture throughout your day. Not only during your commute. Make sure your work computer is at eye level.
Sit up straight and keep your body turned so it’s pointed at the computer. Don’t sit slightly to the side and try to keep your feet flat on the floor.
Stop Waking with Back Pain
Have you been waking with back pain more often than not? It might be time to make a few changes in your life.
Over-the-counter medications can help back pain but it’s no substitute for a quality mattress or pillow. Get a better night’s sleep and wake up pain-free so you can take on your day.
Are you looking for more ways to cure your spinal pain? Check out our blog daily to see even more remedies that may give you some relief.