most recent 30 from http://paleohacks.com 2013-05-26T00:28:04Z http://paleohacks.com/feeds/question/93206 http://www.creativecommons.org/licenses/by-nc/2.5/rdf http://paleohacks.com/questions/93206/how-to-eliminate-lower-back-pain-in-the-mornings Wisper 2012-01-27T14:46:13Z 2013-05-18T13:18:41Z

<p>I recently developed slight lower back pain. It only happens in the mornings right after I wake up, regardless of my prior day's workout type or lack thereof.</p> <p>It's just a dull pain, and goes away within a few minutes after stretching and waking up. It feels like it is in the back joints. Although it's not strong pain or debilitating in any way, it's a new phenomenon for me and I'd like to eliminate it.</p> <p>Is there anything beyond fixing posture and trying out an anti-inflammatory diet I should try? I'll eliminate nightshades for a few weeks to see if that has an impact - something I was planning to test out anyway. I haven't done much milk products in years, none in the last month. I re-introduced sweet potatoes and white rice to my diet recently, which might coincide with the pain, but it looks like they should not be a cause.</p> <p>Update: I sleep on my stomach, and I tried sleeping on my back based on the recommendations here. It made a huge difference, practically no pain in the morning! I'll continue to investigate dietary and posture improvements, though.</p> <p>Update 2 one year later: Wow, 14k views. Here update, hope this helps others. My lower back pain is gone. I've made several changes; below a list in highly subjective ranked list of steps I've taken</p> <ul> <li>deadlifts <em>with proper form</em> - by far the most prominent and immediate benefit. I did them just once with bad form to make a PR, and it took me two months to recover. Get a personal coach who has done more than a weekend course in training, or book <em>Starting Strength</em> by Mark Rippetoe.</li> <li>stretching (some would call it yoga), especially hamstrings and glutes</li> <li>sleeping on my back or side as mentioned above, instead of stomach</li> <li>following advice from Esther Gokhale's book <em>8 Steps To A Pain-Free Back</em> on proper posture, sleeping and sitting positions</li> <li>adding bone stock to my diet. I only use it for cooking, so I don't consume much.</li> <li>hot shower and Tiger Balm when things get really bad</li> </ul>

http://paleohacks.com/questions/93206/how-to-eliminate-lower-back-pain-in-the-mornings/93208#93208 legup 2012-01-27T14:53:10Z 2012-01-27T14:53:10Z

<p>I know that one thing physical therapists recommend is to sleep with a small pillow between your legs. It helps keep your pelvis and hips in alignment and can really help morning pain. It can be a bother to keep setting it up again after you roll over, so they actually sell pillows with a velcro strap to wrap around your legs. I know lots of people that swear by this.</p>

http://paleohacks.com/questions/93206/how-to-eliminate-lower-back-pain-in-the-mornings/93213#93213 Caleb the Hobbit 2012-01-27T15:07:49Z 2012-01-27T15:07:49Z

<p>One thing I have found to help with my pain is to stand at my desk. A lot of days I go from sleeping straight to sitting at my desk. Standing allows the muscles in my back to relax, whether at my desk or at the stove. It helps my knees too.</p>

http://paleohacks.com/questions/93206/how-to-eliminate-lower-back-pain-in-the-mornings/93221#93221 Gary 2012-01-27T15:29:08Z 2012-01-27T15:29:08Z

<p>I have similar issues.</p> <p>I agree with the other answer re sleep position. I saw a chiropractor about my pain and he suggests such issues often arise from "front sleepers"...are you one? Side and back sleepers tend to have less issues. The pillow between the knees can help you to stay on your side and not roll onto your front during the night.</p> <p>Chiro can also help with any neck or back alignment issues. I sit a lot (office/car) and quite a bit of realignment was necessary for me over a number of weeks. Now much better and although I did think chiro's were "quacks" before I went, I am now convinced.</p> <p>As an aside I also have a degenerative problem with a disc in my lower back that sleep position and realignment can do less about. Advice there is to build strong core muscles...and I'm hoping that my Paleo diet will also help in general with connective tissue problems, as seems to be evidenced by many Paleos. I really hope you don't have something similar. Again, the chiro (together with video x-rays) helped my identify the issue here. Seems to be largely age related..of course I'm not going to ask your age (would be rude!)...but I am mid-40's and it's just the last year or so it's struck me...</p>

http://paleohacks.com/questions/93206/how-to-eliminate-lower-back-pain-in-the-mornings/93227#93227 Joshua 2012-01-27T15:50:57Z 2012-01-27T15:50:57Z

<p>Hamstrings, hamstrings, hamstrings</p> <p>I had similar experiences throughout my life, especially working a sedentary job and having to remain seated for a long period of time. </p> <p>I found my hamstrings were very tight from all this sitting, and by doing things such as stretching, toe touches, and making sure I can lock my knees and touch my toes. Once I greatly improved my hamstrings flexibility, my early morning low back pain went away. </p>

http://paleohacks.com/questions/93206/how-to-eliminate-lower-back-pain-in-the-mornings/93228#93228 j3wcy 2012-01-27T15:55:58Z 2012-01-27T15:55:58Z

<p>Acupuncture worked better for me than anything, even after trying all kinds of sleeping positions, stretches, physical therapists, and buying a Tempur-Pedic Cloud (which is all kinds of amazing now that I can fully appreciate it after getting this sorted haha).</p>

http://paleohacks.com/questions/93206/how-to-eliminate-lower-back-pain-in-the-mornings/93284#93284 justin 2012-01-27T18:25:11Z 2012-01-27T18:25:11Z

<p>i used to wake up with really bad back pain too. eliminating nightshades is a start but eliminating rice and all grains is a good idea. when i cut out those stuff i felt much better. sometimes the lectin in grains end up passing ur intestinal wall and into ur blood. if they end up at ur joints then is joint pain. </p> <p>the other thing that helped alot for me is not sleeping on a soft bed. in my opinion and personal experience, soft beds might not work for some people. our spine developed through evolution without anywhere too soft to sleep on (i'm guessing some hay and leaves and animal skin at best) and so it's safe to assume that when we lay down we r supposed to lay on a semi-hard surface. the tumperpedic (spelling) bed people say that their (soft) beds retain the spine's natural curve and angles while u sleep - the natural curve and angles that ur spine has when standing. but when we r standing, gravity pulls down toward our feet, so every single joint in the spine is stacked on top of each other for support. when we lay down, gravity pulls outward from our back away from the spine/joints. if the bed is too soft and the joints aren't supported by stacking on each other like while standing, then the joints can be pulled ever slightly apart during the night. after i switched to a hard bed, my back joints were completely pain/tightness free. a hard bed would still give ur lower spine a bit of natural curve while sleeping because it's like a bridge built on hard surface where each end of the bridge (lower spine) is supported and so the curve (lower back joints) is supported. </p>

http://paleohacks.com/questions/93206/how-to-eliminate-lower-back-pain-in-the-mornings/93292#93292 Stephen 2012-01-27T18:56:24Z 2012-01-27T18:56:24Z

<p>Before you try any of these other suggestions, do this one thing:</p> <p>Supplement with magnesium. Try at least 350 mg/d, for at least three days.</p> <p>Do that, and then tell us what happens.</p>

http://paleohacks.com/questions/93206/how-to-eliminate-lower-back-pain-in-the-mornings/93296#93296 redberry 2012-01-27T19:17:48Z 2012-01-27T19:17:48Z

<p>I told my chiropractor that my back was often stiff upon waking in the morning. After checking me out, he gave me an exercise to do that helps a lot. (Google PSOAS stretches if you're interested.) My problem might not be your problem, but getting a chiropractor to look you over and suggest an exercise or two might help.</p>

http://paleohacks.com/questions/93206/how-to-eliminate-lower-back-pain-in-the-mornings/93430#93430 Roberto 2012-01-28T10:18:55Z 2012-01-28T10:18:55Z

<p>I had the same issue in the past, and it came back just a few weeks ago.</p> <p>The ideal sleep position for this kind of pain is to sleep on your back, with a big pillow, or a towel and a pillow underneath your knees, in a way to keep your legs bent and reduce the load on your lower back.</p> <p>Most likely sleeping is making your pain worse, but it isn't the real cause. </p>

http://paleohacks.com/questions/93206/how-to-eliminate-lower-back-pain-in-the-mornings/93445#93445 bittykitty 2012-01-28T13:37:17Z 2012-01-28T13:37:17Z

<p>My back decided to lock almost completely(in the middle of a third shift at work,great timing).Spent three days in incredible pain until putting some of the other symptoms together(ringing ears and numbness in hands) made me realize I was suffering a B12 shortage.Two pills,I was out dancing that night.Amazing how simple it can be sometimes :) </p>

http://paleohacks.com/questions/93206/how-to-eliminate-lower-back-pain-in-the-mornings/93450#93450 Lindy 2012-01-28T14:22:05Z 2012-01-28T14:22:05Z

<p>After you try all of these comments and still have back pain, you definitely want to get X-rays or an MRI to determine if it is mechanical. If nothing shows up, it could very well be an inflammatory/rheumatic condition. I have ankylosing spondylitis, and it causes mild to severe pain anywhere along the spine. It can definitely be improved with a strict autoimmune paleo protocol (no nuts, nightshades, egg whites, starch, dairy, etc.) and supplements such as fish oil, turmeric, and a milder drug called LDN (do NOT take Humira or NSAIDs - destroyed my intestinal lining!). Other signs (varies in spondy patients) - gastric reflux? digestive issues? fatigue? eye pain or blurring around edges? feet/heel pain? pain better after stretching or rising? <a href="http://www.spondylitis.org/" rel="nofollow">http://www.spondylitis.org/</a></p> <p>I like to advocate for this condition because many people go 5-10 years without knowing what is causing their pain. I just told a friend about this condition, and she went straight to a rheumatologist after getting the run around for over a year, and she had a confirmed case. It's important to get diagnosed so you know how to treat it correctly. Otherwise, the inflammation can lead to permanent damage if you leave it unchecked!</p>

http://paleohacks.com/questions/93206/how-to-eliminate-lower-back-pain-in-the-mornings/145255#145255 Soup 2012-08-26T10:34:37Z 2012-08-26T10:46:22Z

<p>I started waking up with lower back pain recently as well, and I thought at first it was from eating too much before bed. I'm about 85% (was, anyways) vegetarian and soon I discovered that if I eat meat the day before, then I will wake up with back pain. If I don't eat meat, it doesn't happen. I don't know what the cause is, perhaps a lack of a certain gut flora or too much of an unhealthy flora that lives off meat? I don't know. But not that big a loss, really. I'd like to stop eating meat anyways, because I don't think humans are natural meat eaters ever since I read this website, and it often makes my metabolism feel sluggish and slow. Here's a website to support that claim if you are worried about trying to be vegetarian: <a href="http://michaelbluejay.com/veg/natural.html" rel="nofollow">http://michaelbluejay.com/veg/natural.html</a> Also, I haven't eaten red meat since I was about 10, because I just didn't like chewing on the fat in it. I also had a recent blood test for a physical exam where my thyroid, lipids, etc. were tested, and my doctor was very surprised because he had not seen someone who had completely normal results across the board in such a long time. So I am otherwise in perfect metabolic health, as he has told me. Anyways, hopefully this is helpful to someone else out there. And if you do have some idea what's going on with me, why meat (white meat, really) is giving me lower back pain, please let me know. I am in the process of researching it right now. I'd like to be able to eat meat if I needed to, so I am concerned and would like to correct the issue (although being vegetarian sounds appealing to me anyways). While I'm at it, I do want to share some more information about gut flora that I stumbled across, in regards to gut flora and the effect it has on psychology, causing many psychological issues, including autism. This is the reason vaccines may trigger autism but can't be statistically correlated to it, because the vaccine is just the straw that breaks the camel's back - it is really about the gut flora. There are really tons of things that are bad for gut flora, and gut flora can be replenished with the proper diet. One thing that's really bad for gut flora is Nutrasweet, or is it Splenda?... the Monsanto zero calorie sugar that took them 30 years of lobbying the FDA to approve (research it). Really, everything that maintains our health through nutrition in our food has to pass through our digestion system in order to be assimilated by our body, which is entirely dependent upon millions of probiotics that have separate DNA than our own. If they are not functioning properly, neither will our bodies, because there is no way anything we put in our bodies can reach our cells. This should be CRUX of the medical discipline... instead it is never mentioned. Listen to this Doctor's interview, it makes sense: <a href="http://articles.mercola.com/sites/articles/archive/2011/07/31/dr-natasha-campbell-mcbride-on-gaps-nutritional-program.aspx" rel="nofollow">http://articles.mercola.com/sites/articles/archive/2011/07/31/dr-natasha-campbell-mcbride-on-gaps-nutritional-program.aspx</a> What really convinced me of the psychology-gut flora connection was my experience in care taking for elderly horses. If you don't know about horses, they can colic (different than a baby's colic), which basically means they stop eating, drinking, defecating, and just die. It's can happen for many reasons, an organ failure, a twist in their intestines, a toxin or foreign object that they ate. The point is that this work with horses showed me that there is a response in the gut/immune system that is like an ON/OFF switch, and can just turn off certain brain functions and processes. I have also worked with autistic children, and before I heard of GAPS (listened to the interview above), this was the closest thing I could relate to what autistic children are experiencing. It makes too much sense for me to deny at this point, I truly believe this.</p>

http://paleohacks.com/questions/93206/how-to-eliminate-lower-back-pain-in-the-mornings/160470#160470 Paulline George 2012-11-10T02:40:40Z 2012-11-10T02:40:40Z

<p>I can hardly crawl out of bed in the morning. I squat down to pick up the newspaper rather than bend. After sitting on a hard chair, drinking coffee and reading the newspaper, I am able to get about. At night I sit on a wood seat and my back does not hurt.</p>

http://paleohacks.com/questions/93206/how-to-eliminate-lower-back-pain-in-the-mornings/164913#164913 miracan 2012-11-30T17:56:18Z 2012-11-30T17:56:18Z

<p>I've been having the morning lower back pain for years and thank god I've found a workaround - sleep on your back AND most importantly stuff something under your mattress where you have your knees and your head - to create a wave like shape that helps relieve your m. psoas, the muscle that most likely causes your pain. A more expensive solution is a special bed shaped like this (http://www.amazon.de/Lattenrost-Evolution-Motor-100x200-cm/dp/B006WL87OM) but the stuffing under your mattress works good too. In my case 10 inches under my knees and 10 inches under my head work fine.</p>

http://paleohacks.com/questions/93206/how-to-eliminate-lower-back-pain-in-the-mornings/164914#164914 EnglishRose 2012-11-30T18:03:29Z 2012-11-30T18:03:29Z

<p>I have a bit too and I am pretty sure it relates to weight. 30 excess pounds my poor body has to support. I do find that sitting at my desk in a half lotus position helps - I never sit on chairs like other people do which makes going on planes hard for me. Yoga might help you too - I like bikram yoga.</p>

http://paleohacks.com/questions/93206/how-to-eliminate-lower-back-pain-in-the-mornings/170457#170457 Lisa 2013-01-02T20:59:14Z 2013-01-02T20:59:14Z

<p>I think you will find it is not muscular or skeletal. Get checked for kidney disease, diabetes and liver damage. Remove sugar and alcohol from your diet completely until you have the results.</p>

http://paleohacks.com/questions/93206/how-to-eliminate-lower-back-pain-in-the-mornings/176039#176039 big poppa 2013-01-27T01:10:50Z 2013-01-27T01:10:50Z

<p>aspirin with vitamin K of course</p>

http://paleohacks.com/questions/93206/how-to-eliminate-lower-back-pain-in-the-mornings/179004#179004 The Quilt 2013-02-11T23:44:46Z 2013-02-11T23:44:46Z

<p>There is a lot of back pain info in this blog I wrote. I do a lot of this for my spine patients. Iodine, DHA, Cu, Zn, Mg, Fe are massively important for LBP</p> <p><a href="http://www.jackkruse.com/brain-gut-17-the-power-squat/" rel="nofollow">http://www.jackkruse.com/brain-gut-17-the-power-squat/</a></p>

http://paleohacks.com/questions/93206/how-to-eliminate-lower-back-pain-in-the-mornings/181560#181560 Experience 2013-02-24T15:54:20Z 2013-02-24T15:54:20Z

<p>Sleep on higher pillow and stretching in the morning </p>

http://paleohacks.com/questions/93206/how-to-eliminate-lower-back-pain-in-the-mornings/194465#194465 Carcharodon Carcharias 2013-05-05T07:24:16Z 2013-05-05T07:24:16Z

<p>Hi everyone. I am the 2005 over 50 years old US National Champion in natural body building (The Yorton Cup). I had lower back pain for years and was told by my surgeon that it would never go away unless I had surgery on the vertebrae. What I had since learned is that doing dead lifts will do two remarkable things: 1) it will strengthen the muscles that support your lower back, and 2) as the lower back muscles grow stronger, they will grow bigger. When they grow bigger they have to have room because things get crowded where they connect to your vertebrae. What happens is that these stronger and larger lower back muscles slowly and naturally exert forces on the vertebrae along the lower back so that the vertebrae begin to separate from each other and relieve the pressure exerted from the weight of the upper body. This is the best way to counteract the aging effects of gravity on ouir bodies. The deadlifts must be done with no weight at first, keeping your knees only slightly bent to relieve stress on your hamstrings and lower vertebrae. As your back muscles begin to strengthen, add small amounts of weight. Always take a day or two off to allow the back muscles to recover and then repeat the exercise. Work up to three sets, and to adding enough weight to equal half of your body weight. Always aim at 12 to 15 reps. The deadlifts will also serve to stretch your hamstrings, which will also relieve lower back pressure. </p>

http://paleohacks.com/questions/93206/how-to-eliminate-lower-back-pain-in-the-mornings/196257#196257 Russ 2013-05-18T13:18:41Z 2013-05-18T13:18:41Z

<p>I had exactly the same symptoms. Sore back every morning, regardless of what bed / mattress / sleeping position (slightly worse on my back). After a few hours and a hot shower, it eased off almost completely.</p> <p>Went to a new physio. The problem was my feet! Turns out that if you lose your arches (by turning slightly over on your foot), then it puts a strain on your back as you walk. Then at night, the overused muscles in your back stiffen up leading to pain. In the morning, you ease them off again, but as your walking is the problem, the sore back never goes away.</p> <p>The solution was to buy some "orthotics". Yup, I'd never heard of it either. Turns out these are hard insoles that create the ball in my feet that is missing. You just put them in your shoes and walk around. Feels a bit like walking with some newspaper under your sole, but it changes the foot angle, and therefore the angle of the knee, hip and avoids the inappropriate gait.</p> <p>I've only been wearing them for a few days, but I'm feeling slight improvement in the morning. So I'm hopeful that this could be the answer. Who'd have thought!</p>