Why do you wake up with back pain? Doing this can relieve it

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Sleep is for the body to rest after a day of work or study and to regain energy to fight again the next day. But there are times when a night goes by and you wake up with a sore back, as if you’ve just gone through a laborious day. What’s going on here?

01Causes of back pain just after waking up

1. Sleeping in the wrong position. Generally speaking, the sleeping position of lying on the back is the most suitable for people of all ages, all parts of the body are naturally stressed, firm and relaxed. If you choose to sleep on your side, there is no effect on babies, young children or teenagers who are underweight. But for people who are overweight, lying on the side for a long time will cause the ribcage to bear too much weight and bring too much load to the waist muscles, thus triggering low back pain when waking up.

2. Catching cold while sleeping. In the hot summer, people spend the whole night under the air-conditioning, and do not cover up in order to dissipate the heat. The upper part of the body is where the organs of the body gather and is particularly vulnerable to catching a cold. When you catch a cold at night, the capillaries in the waist and hands and legs will contract and the blood supply will drop, leading to a decrease in the supply of oxygen to the muscles, so when you wake up, you will find that the muscles of the whole body are sore.

3. Excessive lumbar strain during the day. In the daytime work or study, entertainment on the waist of the wear and tear is too large, did not take the relevant relief movement directly to sleep, waist muscle strain is not in the sleep of the situation has not been fully recovered, so in the next day after waking up, the waist is still sore.

4. Poor sleep quality. People who stay up late, or people who have too much pressure on the brain thought during the day, even if they have entered the time of sleep, the body has entered the state of sleep, but the brain is still active, which is specifically manifested as a lot of dreams at night. Night dreams, will let the brain in a state of fatigue, wake up, the body is also fatigue.

5. Spinal diseases, such as lumbar muscle strain, lumbar disc herniation, ankylosing spondylitis, and lumbar dorsal myofasciitis.

02Solutions for waking up with back pain

If the cause is pathological and serious, it is recommended to go to the hospital for professional treatment. If the symptoms are mild, you can try the following at-home exercises, which are the healthiest and most beneficial way to improve low back pain.

1. Plate support. Lie prone on the mat, elbows bent, elbows and forearms touching the ground to support, arms and body at an angle of 90 degrees, the body straight, with the waist and abdomen to keep the head, back, waist, hips, legs in a straight line, tiptoe feet, toes on the ground to support. Insist on 2 minutes, after skillful, you can increase the time, 3 minutes, 4 minutes, until 5 minutes. 2 times a day.

2. Body Pose. Lie on your back on a mat with your legs together and close to the ground, and lift your waist with your waist and abdomen so that your waist and abdomen are arched. Support with both hands, lift up the shoulders, so that the shoulders, waist, buttocks in an arc hanging. Hold for 2 minutes, then gradually increase the time. 2 times a day. 

3. Swallow fly. Lie down on a mat, using your hips and abdomen as support points, lift your chest and head up, and straighten your arms as far back as possible behind you. Straighten your legs and use your hips as a pivot point to lift up. Hold for 2 minutes, then gradually increase the time. 2 times a day.

If the situation of waking up with back pain, you can try the above three movements, easy to learn, you can exercise at home, easy to solve the problem of waking up with back pain.