Are you feeling frustrated with upper back pain when you wake up in the morning? Do you want to seek information on how to treat it? Well, you are at the right spot, we will address your concerns.
Several reasons may cause upper back pain after sleeping . Bad sleeping posture is its most common reason. Educating yourself about it can correct upper back pain. Here we will explain all the potential causes and solutions to this type of pain.
Reading this detailed article will enable you to get rid of this pain and help you finally get a peaceful sleep. Moreover, we have also shared the necessary precautions to prevent it. By following these precautions, it will never happen again. Stay with us as we start uncovering its causes.
Common Causes of Upper Back Pain After Sleeping
There are both general and medical causes of upper back pain after sleeping. Let’s check out the details of the causes of this pain.
Sleeping Position
The position you sleep in can impact your upper back health. Your spinal cord may feel pressure due to an uncomfortable position and cause pain. It is more common among people who sleep on their stomachs.
Sleeping on your back or side are two safe positions to sleep. Let’s check out their details:
- Sleep on your back and use a supportive pillow under your head and knees. This maintains a neutral spine position.
- While sleeping on your side, go for a thicker pillow and place one between your knees. It will ensure proper alignment of the spine.
Physical Injury
Unnoticed injuries sustained during the day can manifest as upper back pain. They can disrupt your sleep. Sudden muscle damage like weight lifting, accidents can also be the cause of this pain. The pain may appear immediately or even after a very long time after these injuries.
Myofascial Pain
Myofascial pain syndrome can cause muscle pain and discomfort in the upper back. It is usually called due to the excessive movement of the spine, knees, or hips. It is a chronic condition that affects our musculoskeletal system.
Bad Mattress or Bed
The quality of your mattress and bed plays a crucial role in preventing or causing upper back pain. Get a comfortable mattress. An extra-soft mattress can also disturb your spine position and cause pain.
Pregnancy
Expectant mothers may experience upper back pain due to the changing in their bodies. Your lower and upper back muscles start straining during your pregnancy. This condition keeps getting worse with time. It can also be the reason for your upper back pain.
Fibromyalgia
Fibromyalgia is a condition that causes pain and tenderness in your whole body. It also affects your sleep. It can also be the reason for your upper back pain.
Herniated Disc
A herniated disc in the upper back can lead to pain and discomfort. It happens when microscopic fragments break between your vertebrae. It causes strain on the spine, which often leads to back pain.
Treatments for Upper Back Pain After Sleeping
Now let’s take a look at the treatment options for this upper back pain after sleeping. It includes both medicated and non-medicated solutions. First, go for non-medicated options; if these don’t work well, then go for medicated solutions. Don’t apply medicated solutions on your own. Visit a doctor and follow his prescribed treatment.
Exercise
Engaging in specific exercises can strengthen the muscles supporting the upper back. Here are some of the most effective exercises for upper back pain:
- Thoracic extension stretch
- Cat-Cow Stretch
- Scapular Squeezes
- Chin Tucks
- Wall Angels
Over-The-Counter Medication
The next medicated solution is using OTC medications. You can use different medicines to reduce inflammation and painkillers. Following are some common medications that are beneficial for this purpose.
- NSAIDs (ibuprofen)
- Acetaminophen (Tylenol)
- Naproxen (Aleve)
- Aspirin
- Muscle relaxants (limited availability over-the-counter)
Topical Remedies
Topical remedies are also an effective, non-medical treatment for upper back pain. Essential oils can provide you with a lot of relief by soothing sore muscles. They are also helpful in reducing inflammation.
Medical Intervention
For more severe cases, you may need urgent medical care. We’ll discuss various medical approaches to address persistent upper back pain.
- Physical Therapy: Physical therapy can be a valuable tool in treating upper back pain. It focuses on targeted exercises and stretches to improve flexibility and reduce discomfort.
- Cortisone Injections: Doctors suggest use of cortisone injections. This is because physical therapy is not helpful. These help reduce inflammation and relieve upper back pain.
- Implanted Nerve Stimulators: In some cases, doctors recommend implanted nerve stimulators. These stimulators modulate pain signals. It is one of the most advanced solutions to upper back pain.
- Spine Surgery: If nothing works, the last solution is spine surgery. It is a very common pain, but in very rare cases, surgery may be an option to treat it.
Preventions
Here are some beneficial tips to prevent this pain:
- Choose a pillow that supports neck and head alignment.
- Invest in a medium-firm mattress for spine support.
- Sleep on your back with a pillow under your knees.
- Maintain good posture throughout the day.
- Include neck, shoulder, and upper back stretches in your routine.
- Regularly engage in exercises to strengthen upper back muscles.
- Use a lumbar roll or pillow for lower back support.
- Avoid sleeping on your stomach to prevent strain in your neck.
- Keep electronic devices at eye level to prevent hunching.
- Taking breaks during long periods of sitting reduces discomfort.
- Adjust your work chair and desk ergonomics for proper alignment.
- Apply heat or cold packs to ease muscle tension as needed.
Final Words
Upper back pain after sleeping is a common issue that is usually due to the wrong sleeping position. It could also be due to several other reasons. It lasts for a few days and non-medicated remedies like exercise or essential oils may treat it.
If the cause of this pain is serious, like an injury, you should visit a doctor. He will examine you thoroughly and then suggest the best treatment. But treatment will align according to your condition. Prefer non-medicated treatments if the pain is not severe.