Thank you for joining us for today’s livestream where we talked about how you can reduce back pain that’s particularly bad in the morning or when you first wake up. Stiffness and discomfort in the lower back is very common first thing in the morning, so we’re going to explain why this happens and 4 steps to relieve the problem.

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Why Is Back Pain Worse In The Morning?

Stiffness and discomfort in the morning can be lingering throughout your recovery process and can be one of the last things to go. We have a natural circulation and drainage system throughout the body. Blood gets pumped by the heart through the body, there’s an exchange in nutrients followed by waste products from injury being taken away. Movement during the day can help this circulatory process, which is often why older people tend to get swollen ankles or varicose veins as there’s not enough circulation going through. In an area of inflammation, there’s going to be more going on in the area so not getting enough movement can be even more detrimental. When you’re not moving throughout the night, inflammation builds up and we find it more difficult to move.

Before Bed: If you’re inactive for an hour or two before bed, inflammation build up starts then. Move around a little more around the house in the hour before bed. Nothing that involves bending but just moving, maybe getting things ready for the next day.

Sleeping Position: Making yourself comfortable in a neutral position is important. You might find benefit in sleeping with a pillow between the legs. Don’t sleep hunched over in a foetal position.

Immediately When Waking: Doing a little shimmy of the hips before getting up in the morning, while you're still in bed. It’s not twisting at all, just left and right movement of the hip, to help get movement going in the lower back. Be careful as to how you’re getting out of bed, you’re not bending over to get in. When you get up out of bed, don’t lean forwards but use your legs to lift you out of the bed. 

First 30 Minutes After Move around a little more in the first 30 minutes just as we would do before bed. No bending forwards during this time, just getting some movement through the body. You might find doing the Phase 1 exercises to be helpful first thing in the morning to get you going.

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