Picture this; you’ve just got out of bed, ready to face the day but there’s a problem – your back really hurts. Indeed, you’re uncomfortable not to mention that you’ve already lost the enthusiasm to carry on with your daily activities.
Sure, back pain is distressful, more so when it happens in the morning. Even then, you can ease the ache and discomfort if you know what to do. I explore the various options available and how you can use them to reduce the intensity of pain.
While Still in Your Bed
These simple exercises will help relieve back pain. And, the best part is the fact you can do them while still laying your bed.
- Raise your knee in a way that it is at the same level with your chest. Use your arms to hold your leg into position. Make sure that you keep the other leg straight.
- Repeat the same procedure with your other leg and maintain that position for about ten seconds each time. Be gentle. Also don’t bring your knee too close to your chest.
- Lie on your back and raise both your knees so that they’re at a ninety-degree angle. Intertwine your legs so that one is over the other.
- Sway your legs on the side without moving your back and stay in that position for about ten minutes.
- Repeat this procedure on the opposite side and keep alternating.
- Lie on your stomach and bend your knees in such a way that your thighs are right under your belly and chest.
- Maintain this position for about sixty seconds
- Use your hands to massage your hips and lower back muscles gently. Be sure to do it a way that won’t aggravate the back pain.
After Rising Up
These exercises will come in handy moments after getting out of your bed.
- Place your feet on the floor while sitting on the edge of your bed.
- Raise one of your legs up to your bed in a way that your knee is close to your chest and the heel next to your backside.
- Hold this position for about half a minute and then alternate with the other foot.
- Sit with your knee bent in such a way that your thigh gets into contact with your belly.
- Maintain this position for about ten minutes and get up slowly. You may use your bed for support.
- Reach for the ceiling with your hands while standing straight on your feet. Hold for about twenty seconds. The aim here is to stretch your back to release the tension.
As you go About with Your Day
These tips will stop back pain in its tracks during the day. These are in addition to taking a walk and standing at intervals of twenty-five and five minutes respectively. Other tips include;
- Use something adequately padded such as a soft cushion to support your back while sitting. Aim at attaining the same sitting position as someone playing the piano.
- Don’t bend your back when sitting.
- Be sure to squat when lifting a heavy object off the ground. In other words, make sure that you’re close to the object(s) as possible.
- Don’t sit on the couch (or a seat) for extended hours.
- Avoid wearing tight clothes that exert pressure on your hips. Make sure that your denim jeans are stretchable too.
- Drink at least eight glasses of water every day ensure that your discs are well hydrated and to muscle spasms.
A Few Minutes before Getting to Bed
Again, the tips below will help make sure that you’re not a victim of back pain when you wake up in the morning. Use them a couple of minutes before retiring to bed.
- Revisit the exercises I recommended while still in bed. Perform as many as you can.
- Remember to take your muscle relaxants or anti-inflammatory pills before you sleep. Nonetheless, this is only applicable if you’ve visited the doctor for lower back pain treatment. Otherwise, the exercises are enough.
- Make sure that the temps in your sleeping room are warm. Note – you’re more susceptible to back pain if your bedroom is cold.
- Acquaint yourself with the basics of a deep squat rest. That way, you’ll know how rigid your body is and by extension set your body to a pain-free morning.
- Use pillows to help raise your legs when lying on your back. Even then, aim to be a side sleeper.
Back pain in the morning isn’t that hard to deal with. You only need to know what to do when to prevent it. However, if the pain persists, seek medical advice from a doctor or go for a checkup.