Why Is My Low Back Pain & Nerve Pain Worse in the Mornings?

Low back pain and nerve pain can be frustrating, especially when it feels significantly worse as you start your day. Many people wake up stiff, sore, and wondering why their symptoms are heightened in the morning. Let’s explore the reasons behind this common experience and what you can do to manage it.

1. The Role of Overnight Inactivity

When you sleep, your body remains in a relatively static position for hours. While rest is essential for healing and recovery, prolonged inactivity can lead to stiffness in your muscles, joints, and connective tissues. This stiffness is especially noticeable in the morning as your body transitions from rest to activity.

For individuals with low back pain or nerve pain, the lack of movement can exacerbate underlying conditions. For example, intervertebral discs (the cushions between your spinal bones) absorb fluid overnight due to the lack of gravitational compression. While this is a normal process, it can increase pressure within the discs and contribute to discomfort or pain when you first get up.

2. Inflammation Peaks Overnight

Inflammation is a common factor in both low back pain and nerve pain. Conditions like sciatica, herniated discs, or arthritis often involve some level of inflammation around the affected area. Overnight, your body’s natural anti-inflammatory processes may slow down, allowing inflammation to build up. This can lead to increased stiffness and sensitivity when you wake.

3. Sleeping Positions and Support

Your sleeping posture and mattress quality play a significant role in morning pain. Poor spinal alignment during sleep can place undue pressure on your lower back and surrounding nerves. For example:

• Sleeping on your stomach can strain the natural curve of your spine.

• A mattress that is too soft or too firm can fail to provide proper support.

Over time, these factors can contribute to recurring discomfort upon waking.

4. Nerve Sensitization

Nerve pain, such as sciatica, can be worse in the morning due to nerve sensitization. When nerves are compressed or irritated—by a herniated disc, for instance—they can become more sensitive over time. The stillness of sleep and the buildup of pressure from hydrated discs in affected areas may amplify nerve pain when you start to move again.

5. Tension from Stress and Poor Sleep Quality

Chronic stress and poor sleep quality can exacerbate low back and nerve pain. Stress often leads to muscle tension, particularly in the neck, shoulders, and lower back. If your sleep is frequently disrupted, your body doesn’t get the restorative benefits it needs to reduce tension and inflammation.

What Can You Do About Morning Low Back Pain?

If you’re waking up with low back pain or nerve pain, there are steps you can take to address it:

1. Stretch Before Getting Out of Bed

Start your day with gentle stretches to loosen up stiff muscles and joints. Some effective stretches include:

• Knee-to-Chest Stretch: While lying on your back, bring one or both knees to your chest and hold for 20-30 seconds.

• Cat-Cow Stretch: On your hands and knees, alternate between arching and rounding your back to improve mobility.

• Supine Twist: Lie on your back, cross one leg over the other, and gently twist your torso.

2. Optimise Your Sleeping Environment

• Choose the Right Mattress: Look for a medium-firm mattress that supports your spine’s natural curves.

• Adjust Your Pillow: Ensure your pillow supports your neck without pushing your head too far forward.

• Try a Pillow Under Your Knees: If you sleep on your back, placing a pillow under your knees can help maintain a neutral spine.

3. Incorporate Gentle Movement

Once you’re up, take a short walk or perform light movements to increase blood flow and reduce stiffness. Avoid sitting for long periods in the morning to prevent further compression of your lower back.

4. Focus on Anti-Inflammatory Strategies

• Diet: Incorporate anti-inflammatory foods like leafy greens, fatty fish, and turmeric.

• Hydration: Drink plenty of water to keep your tissues hydrated and reduce inflammation.

• Red Light Therapy: apply red light therapy directly on the affected area before bed.

5. Seek Professional Guidance

Persistent or worsening pain should be evaluated by a healthcare professional. At Nineways Chiropractic, we take a personalized approach to help you understand and manage your pain. Our team can assess your movement patterns, posture, and overall function to develop a plan tailored to your needs.

Take Control of Your Mornings

Waking up with low back pain and nerve pain doesn’t have to be your norm. By addressing the root causes and making small, consistent changes to your daily habits, you can reduce your discomfort and start your day on a better note. If you’re ready to take the next step, contact us at Nineways Chiropractic to book an appointment and regain control of your mornings.