How to loosen up from morning stiffness, pains and aches
Waking up with back pain is rarely a serious problem. Even many people who are more or less pain free during the day still experience pain in the nights and while getting up in the morning.
Recent research reveals that nearly one in three people experience back pain after a night’s sleep, No one really understands the reason for morning stiffness. Presumably, while the body is inactive, fluid leaks out from the small blood vessels and capillaries and the tissues become “waterlogged.” Then, if you try to move, the swollen tissues feel stiff until the motion pumps the fluid out through the lymph channels and the veins, making you feel stiff or ache.
The average episode of morning stiffness lasts only about 10 to 15 minutes. It goes away as you move and warm up the joints and muscles. However, stiffness from rheumatoid arthritis may last more than an hour.
When your lower back is stiff in the morning, muscles such as the psoas, gluteus and hamstrings become tight overnight. This generates pressure on the joints, resulting in pain.
As your joints get older, the spongy cushion of cartilage begins to dry out and stiffen. The joint lining also produces less synovial fluid, which lubricates the joint. Weak muscles and stiff tendons also tend to tighten during sleep.
Both osteoarthritis and rheumatoid arthritis (which involves swelling and inflammation), can trigger morning stiffness.
In some cases, spinal morning stiffness is associated with lumbar disc disorder. It increases when spinal morning stiffness is combined with low back pain. There are various causes and contributing factors for morning stiffness, such as overweight and poor diet, too much exposure to cold and poor posture while sleeping. The sleep surface can also put force on the soft tissues.
Remedies for morning stiffness
> Regular exercise > Avoid sleeping on stomach > Sleep position: If you sleep on your back, place a plush, supportive pillow underneath your knees. This action flattens your back, removing a large arch from your lower back region. It can relieve pain in just a few minutes. If you are a back and side sleeper, use a supportive pillow and pull it under your knees or between your legs as you switch positions. You can also place a small, rolled-up towel under the small of your back for extra support. You need a firm mattress (not too soft/not too hard).
> Stretching and sitting up while in bed: Think of stretching in the morning as you warm up for the entire day. These stretches are meant to lightly ease the body into movement, and leave you feeling more awake upon completion. Stretching in the morning will ease stiffness, soreness, and can help diminish chronic aches and pains in the body. > Drink enough water: Make sure you’re well hydrated. This might seem obvious as soft tissues need water to remain as pliable as possible. > Healthy diet > Take hot showers > Learn techniques for stress management > Supplements: You cannot reverse the effects of joint ageing and while certain medications can help manage arthritis pain and inflammation, stiffness can still occur. Maintaining a healthy weight also can help. > Avoid painkillers, they don’t help morning stiffness. Dr Trikam Dangaria, Specialist Orthopedic Surgeon, International Modern Hospital (This article has been provided by the advertiser)