Morning lower back stiffness is a common symptom people describe when they come to see us. \u00a0Usually, folks describe an ache and stiffness that prevents them from getting up from laying or sitting as fast as they might like. \u00a0Typically this discomfort lessens within a few minutes and eventually passes in a couple of hours. If this pain has occurred in response to a recent acute injury to the lower back or acute flare up of chronic pain, it is usually the last symptom to leave.<\/p>\n
I have shared the story of how I came to be a chiropractor with some of you, but for those who are unfamiliar, here it is: (and yes, it has something to do with morning stiffness). \u00a0As a teenager, I injured my lower back lifting weights. \u00a0When the injury occurred, I didn’t really have any pain, but the next morning my back was so stiff, I couldn’t get out of bed. \u00a0I went to see the chiropractor my father had been seeing. \u00a0I had X-rays which showed some alignment issues, but nothing more. Within a few weeks of treatment, I was feeling great, and this made such a profound impact on my life that I decided I wanted to do this for a living. A couple years later, I had another set of X-rays done because I was starting to experience morning stiffness more regularly than any 19 year old should. \u00a0I was shocked to hear that I had a degenerative disc and some early osteoarthritis in my lower back.<\/p>\n
As you might suspect, morning stiffness has been an issue for me from time-to-time. \u00a0Mostly, this has been in the wake of a low back injury, but not always. \u00a0Over the past 29 years, I’ve noted some things that can help you alleviate that pain substantially within a short period of time.<\/p>\n
1. \u00a0Your Mattress<\/b>
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\n<\/b>Does your mattress have a crater in the middle the size of Death Valley? \u00a0Was your mattress made in the previous millennium? \u00a0If so, it might be time to investigate a new one. \u00a0A mattress should be replaced every 8-10 years, sooner if it shows signs of excessive wear. \u00a0I don’t have a specific<\/i>\u00a0recommendation for mattress types, I generally recommend a medium firmness with a pillow top, which you should rotate every month. I strongly recommend buying quality<\/i>. \u00a0I have no personal experience with the memory foam. The patients I know who have them are about 50\/50: 50% love them, 50% do not.\u00a0 Adjustable air mattress beds are great, but they are pricey, and again, not everybody loves them. If possible, choose from a store that has a trial period. Everything feels great in the showroom, but it may be different after a couple weeks on it.<\/p>\n
2. \u00a0Stretch<\/b>
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\n<\/b>Upon retiring to bed every evening<\/u> AND<\/b>\u00a0before getting out of bed in the morning<\/u>, take 5-7 minutes to do basic flexibility<\/i> exercises for your lower back. \u00a0These include the “single knee to chest(Williams I)” stretch and the “figure 4(Williams II and assisted)” stretch. \u00a0If you don’t know these, please stop by the office for a copy of these simple stretches. \u00a0Not only will this greatly reduce, or possibly eliminate your pain, it will get you moving much faster. Here are some videos of how these should be performed:<\/p>\n