When your back hurts, sleeping can be harder and mess with how well you rest. Not getting good sleep can make the pain feel even worse. If you wake up with upper back pain in the morning, it’s not easy because it usually comes from long-term issues. But there are ways to help.
If your upper back pain after sleeping isn’t too bad, it often gets better on its own in about 1 to 2 weeks. But if it’s really bad and won’t ease up, it’s a good idea to get some extra help. Reach out to a pain specialist if the pain is strong, comes on suddenly, or keeps getting worse despite trying to take care of it yourself.
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Causes
Upper back pain usually happens because of bad habits, like sitting at a computer for a long time without breaks or having poor posture. This makes your muscles tired and can lead to pain in your upper or lower back. Here are some common reasons for back pain:
Sleeping in a weird way or having a bad mattress can strain your back. Make sure your mattress is good even if you sleep well.
Lifting heavy things the wrong way can hurt your back. Keep your spine in the right position when lifting heavy stuff.
Swelling in your spine can irritate your discs and nerves, causing back pain.
If you’re overweight, it puts extra pressure on your spine, making you more likely to have back pain.
Smoking can lead to chronic back pain. Nicotine, found in cigarettes, can reduce blood flow to the discs in your spine, making them less healthy.
Sitting or standing in a bad way, like slouching, weakens the muscles around your spine and causes pain. Doing the same motions over and over can also lead to muscle strain and discomfort.
How to Deal With Upper Back Pain After Sleeping
Sleep is really important, and we spend a lot of time resting every day—about one-third of our time, in fact. Ideally, sleep should be a peaceful time to relax and get ready for the next day. Unfortunately, for some people, sleeping can be painful, causing muscle strain, nerve compression, and muscle spasms. The good news is that there are many ways to treat and prevent chronic neck and back pain.
It’s important to figure out the cause of severe pain before making big decisions or trying invasive medical procedures. These might not be helpful and could even make the pain worse. Your best bet is to talk to your doctor. Together, you can find ways to manage and reduce the pain without surgery, especially if the cause of the pain is unknown or can’t be cured.
1. Apply Heat or Cold Therapy
Using hot and cold packs can help a lot with upper back and neck pain, especially when you also sleep on a good pillow and mattress. Ice packs are good for numbing pain, so they work well for issues like shoulder joint inflammation, hip pain, neck strain, and muscle spasms.
On the other hand, hot packs are great for relaxing pain and stiffness in the shoulders, neck, knees, hips, and legs. So, combining these packs with the right pillow and mattress can really help manage your pain.
2. Gentle Exercises
Staying active with gentle exercises is good if you have shoulder stress, muscle spasms, or other issues. Try easy activities like walking, swimming, or yoga. These can help move your body without causing more pain. Plus, they make your joints and muscles feel better. Doing these exercises may also trigger your body to release natural painkillers like endorphins, making you feel good.
3. Pain Relief Cream
If you’ve got muscle spasms, upper back, shoulder, or stiff neck pain from sleeping, there are lots of creams you can buy without a prescription. Check for creams with capsaicin – it’s good at easing night pain from things like degenerative disc disease, osteoarthritis, and rotator cuff tendinitis.
Some creams also have menthol, which can help numb the pain and stiffness for a little while. Just be careful not to use too much menthol because it might make you feel more sensitive to pain at night.
4. Try Over-The-Counter Medication
If you have back pain, you can use non-prescription medicines to help. Some medicines, like ibuprofen, are called non-steroidal anti-inflammatory drugs (NSAIDs). They help with both pain and inflammation, which is when your body is sore and swollen. If NSAIDs aren’t right for you, you can try acetaminophen (Tylenol) for occasional upper back pain.
There are also special pain creams that can be helpful. Some have capsaicin, which is good for nighttime back pain caused by conditions like osteoarthritis, degenerative disc issues, or rotator cuff tendinitis. Other creams with menthol can give you temporary relief from pain and stiffness, especially if you have discomfort from sleeping in an awkward position.
Just be careful not to use too much menthol cream, as it might make you more sensitive to pain at night. It’s better to use it in small amounts.
5. Physical Therapy
Physical therapy is a common recommendation for upper back pain before considering more serious options like surgery. It usually involves a 4-week program to improve function, reduce pain, and teach patients how to prevent future issues.
For long-term back pain, exercise is a key starting point. Your doctor and a spine physical therapist will guide you through tailored exercises. Since everyone responds differently, the exercises are adjusted based on your symptoms and condition. Success depends on sticking to the exercises, which might include:
- Strengthening your core.
- Improving your posture.
- Checking your pain threshold.
- Doing flexibility and stretching exercises.
- Incorporating aerobic activities.
Remember, consistency with these exercises at home is crucial for effective treatment.
6. Cortisone Injections
The aim of pain injections, a type of treatment for ongoing pain, is to help people with long-lasting pain feel better right away and improve their daily life. When certain parts of the spine, like nerves, joints, or discs, are injured, it can cause pain in the back or neck. Pain specialists use injections to treat these conditions, especially when it comes to inflammatory back pain.
There are different types of pain injections available, but two common ones are facet joint and epidural steroid injections. Epidural steroid injections are used to ease pain in the back, arms, legs, neck, and other areas caused by inflamed spinal nerves. Instead of taking medicine by mouth or through veins, a doctor injects a corticosteroid directly to the painful area.
Corticosteroids are also used in facet joint injections, sometimes called medial branch blocks, to reduce inflammatory back pain and tight neck muscles. Unlike epidural injections, facet injections go straight into the specific joint that’s causing pain, not into the epidural space. This type of injection is particularly helpful for conditions that involve wear and tear over time.
1. Gentle Stretches
Doing gentle stretches and exercises before bed can relax tight muscles in your neck and upper back. Activities like yoga, with easy stretches and exercises, can help your body wind down, getting you ready for a good night’s sleep.
Stretching before bed also helps your muscles better support your spine, letting you sleep with your spine in a natural position. If you have pain or swelling in your neck and upper back, you might want to use heat or ice before going to bed to help ease the discomfort
2. Maintain a Neutral Spine
Sleeping in a way that keeps your spine in a straight and comfy position is super important for waking up without any aches or pains. Imagine your spine as a stack of building blocks from your head to your lower back – that’s what we mean by a “neutral spine.”
Some sleeping positions, like lying on your stomach, can mess with this neat stack and put extra pressure on your neck and upper back. It’s worth trying different ways of sleeping to figure out what feels best for you. And hey, not just during the night – keeping good posture when you’re up and about during the day can also make a big difference. It’s like giving your neck and upper back a break, so you can enjoy a more restful sleep at night.
3. Get a Good Mattress
If your back hurts when you wake up, your mattress might be the culprit. A comfy mattress can help ease back pain symptoms, even though back pain usually isn’t caused by your bed. Having the right mattress that suits your preferences can align your spine better.
When your spine is aligned properly during sleep, it can reduce aches and pain. If you often deal with back pain, it’s crucial to find a mattress that doesn’t stress sensitive areas, like your shoulders and lower back. The best mattress is usually soft for comfort but firm enough to keep your shoulders from sinking. Aim for a mattress firmness level between 5 to 7 for the ideal balance.
4. Support Your Body with the Right Pillows
No matter how you like to sleep, put your pillow under your head and neck, not your shoulders. If you sleep on your back, make sure the pillow fills the space between your neck and the mattress. If you prefer sleeping on your side, use a thicker pillow.
Sleeping on your back is good for keeping your spine in a straight line. So, pick a pillow that supports your neck and keeps your head in line with your spine. Avoid pillows that are too high or too flat because they can strain your neck muscles. You can even try putting a pillow under your knees to keep your spine in a comfy position.
Read more: Best Pillows for Neck Pain
5. Get Enough Sleep
Make sure to get a good night’s sleep if you’re dealing with chronic back pain. Lack of sleep can make you more sensitive to pain. It can cause inflammation, making you feel more uncomfortable.
On top of that, if you’re not getting enough sleep, painkillers like codeine might not work as well. So, getting sufficient sleep can help reduce inflammation and make pain relief medications more effective.
6. Set Up Ergonomic Workspace
Many people who work in offices can face problems with their posture. This happens because they spend a lot of time sitting and slouching at their desks.
This can cause pain in the neck and tension in muscles because the spine, shoulders, hips, and legs are not in a good position. To solve this, it’s important to set up a workspace that is ergonomic. This means arranging things so that people can work comfortably while also taking care of their posture.
Recently, using standing desks has become more popular. They are believed to help reduce joint and muscle pain and keep the spine in a good position, all without interrupting the work.
When to See a Doctor
If your upper back pain keeps bothering you or gets worse even after trying the tips we talked about, it’s time to see a doctor. They can check what’s going on, figure out the problem, and suggest more ways to help you feel better.
Remember, everyone is different, so what works for one person might not work for another. Pay attention to how your body feels, make adjustments if you need to, and don’t be afraid to get help from a doctor if you have to.
Sophia Anderson, PT, DPT is a physical therapist who offers online pain management consultations. She helps people with various types of pain, especially neck, back, and knee pain.
She graduated from the University of St. Augustine with a Doctor of Physical Therapy (DPT) degree. She has experience in orthopedic physical therapy, sports medicine, neurological rehabilitation, advanced assessment and treatment of running injuries, and advanced treatment of the pelvic complex, spine, and extremities.
If you’re experiencing any pain, let Sophia Anderson, PT, DPT help you out.