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Signs that a mattress needs replacing may include visible sagging or indentations that remain where a person has been sleeping. Manufacturers generally recommend that people replace their mattresses every 10 years or so. Mattresses that do not fully support a person’s weight or body shape may lead to morning back pain. If a person’s symptoms do not improve with the use of pillows, they should consider other potential causes of morning back pain. Stomach sleepers can position a pillow underneath their lower abdomen to reduce curvature in the lower back.Side sleepers may benefit from placing a pillow between their legs to better align their hips and spine.Back sleepers can try putting a pillow underneath their knees to align the spine better and reduce lower back pain.Instead, a person can place pillows around their body for extra support while they sleep in the position that they find most comfortable. It is not always necessary for a person to completely alter their usual sleeping position in order to alleviate back pain. Some sleeping postures can place extra strain on the lower back, hips, and neck. After taking a few seconds to adjust to this position, slowly place the feet on the floor and stand up.Using the arms for leverage, transfer to a sitting position with the legs dangling off the side of the bed.Begin by moving slowly to the edge of the bed.To reduce the risk of morning back pain and stiffness, a person should follow these steps: Even if a person is well-rested, rising too quickly or bending too far forward when getting out of bed can place a strain on the back. How a person gets out of bed can be vital to preventing early morning aches and pains. taking OTC anti-inflammatory drugs, such as ibuprofen and naproxen.applying hot or cold packs to the affected area.The following can help alleviate symptoms of exercise-related back pain: Properly warming up and cooling down can also help reduce back pain and muscle stiffness the following day. It is important for a person to pay attention to their posture during and after any intense physical activity. However, overdoing it at the gym or while playing sports can lead to morning back pain and stiffness. Regular exercise can help strengthen the back and reduce back pain. using pillows to position the body in a way that minimizes strain on the back.ensuring that the bedroom is at a comfortable temperature.

taking a warm shower immediately after getting out of bed to help promote circulation and release tight muscles.

doing stretching exercises before getting out of bed, such as pulling the knees in toward the chest or reaching each arm in front of and across the body.

Some steps that people with fibromyalgia can take to reduce morning back pain include:

complementary therapies, which may include:.

making appropriate changes to the work environment.

The treatment for fibromyalgia depends on a person’s symptoms, but it typically involves:

memory and concentration problems, which people sometimes refer to as “fibro fog”.

Other possible symptoms of fibromyalgia include: This is a chronic disorder that can cause aches, pains, and tenderness in many parts of the body. Morning back pain and stiffness are common symptoms of fibromyalgia. If a person’s symptoms are severe, their doctor may recommend surgical approaches, such as disc replacement or spinal fusion.

trying alternative therapies, such as acupuncture, or chiropractic therapy.

taking over-the-counter (OTC) pain relievers, such as ibuprofen, naproxen, or acetaminophen.

pain that improves with walking, moving, or changing position.

pain that may get worse with sitting, lifting, or bending.

numbness and tingling in the arms and legs.

Symptoms can be worse in the morning and may even interfere with sleep. The pain can range from mild to very severe, and it may radiate to other parts of the body.

Doctors refer to this narrowing as spinal arthritis or degenerative disc disease (DDD).ĭDD can compress the spinal nerves, resulting in pain, stiffness, and reduced mobility that typically affects the lower back or neck. Degenerative disc diseaseĪs a person ages, natural wear and tear of the vertebrae and disks in the back can cause narrowing of the lumbar spinal canal. There are a number of reasons a person may experience back pain when they wake up. If the pain persists, a person may need to contact a doctor to determine whether there is an underlying cause. Most back pain is acute and will improve after a few days with appropriate home care. Back pain may be short term ( acute) or can last for more than 12 weeks ( chronic).