About 80% of our citizens experience severe back pain (lumbago) at least once in their lifetime. Be cautious as bending your back suddenly after just waking up can cause the muscles around the spine to stiffen rapidly and lead to injury. The spine right after getting out of bed is swollen and sensitive due to moisture being reabsorbed overnight. Therefore, bending your back without any warm-up can be dangerous.
According to CNN, approximately 619 million people worldwide suffer from back pain, and the stiffness and discomfort felt in the back in the morning is reported to be a serious health issue beyond mere annoyance as of the 31st of last month (local time).
The broadcast cited a strength and conditioning expert who pointed out, "Most people try to move without properly loosening the stiffness in their backs." In fact, many people bend over suddenly at the bathroom sink or kitchen sink to get dressed before recovering their joint range of motion right after getting up.
Experts emphasize that the first movement of the day has a decisive impact on the condition of the back for that day. They state that a short morning stretch to 'reset the spine' can reduce the risk of back injuries and pain.
In Korea, many people suffer from back pain. According to the Health Insurance Review and Assessment Service, more than 5 million people visit hospitals annually for spinal diseases, including back pain. In the past, spinal diseases were considered degenerative diseases due to aging, but recently, there has been a sharp increase in cases of young people in their 20s and 30s complaining of spinal issues. This is due to a combination of factors such as prolonged smartphone use, poor posture, excessive stress, and decreased muscle mass due to lack of exercise, which has weakened the support for the spine.
Health experts identify three main causes of chronic back pain that do not improve with rest: disc issues, abdominal obesity, and bad posture. First, degenerative changes and herniation of the intervertebral disc (disc). When the disc, which acts as a cushion between the vertebrae, is displaced from its position, it compresses surrounding nerves, causing severe pain. In older individuals, spinal stenosis, which narrows the nerve passage, may also accompany this condition.
Second, abdominal obesity and the resulting weakening of core strength. When the muscles around the spine, pelvis, abdomen, and lower back (transverse abdominis, multifidus, diaphragm, pelvic floor muscles, etc.) lose strength, chronic back pain can occur. Especially when the belly protrudes, the body's center of gravity naturally shifts forward. At this time, the back must exert much more force than usual to support the bending weight. In this process, the back muscles become overloaded, and if the core muscles fail to perform their role, the healthy S-curve of the spine can collapse, deepening the pain.
Third, long-standing poor posture. Sitting with crossed legs or slouched for extended periods can shorten the ligaments that support the spine or misalign them. This deformed tissue continuously irritates the surrounding area and ultimately becomes a major cause of chronic inflammation and pain.
"Surgery is a last resort... We need to change our sleeping habits first"
The actual percentage of back pain patients who need surgery is only 5-10%. If there are no significant paralysis symptoms, simply changing daily habits can alleviate back pain. Especially, sleeping posture is important. Lying flat on your back with a low pillow under your knees helps distribute pressure on the back. On the other hand, sleeping on your stomach should be avoided as it twists the spine.
◇Starting the stiff back with 8 minutes in the morning=In the morning, the spine is stiff due to being filled with moisture. Let’s move the body in the following order for just 8 minutes.
▶Balloon Breathing (90 seconds): Lying down, inhale through your nose for 5 seconds, then exhale slowly through your mouth for 7 seconds while making a long 'whoo~' sound, and hold your breath for 3 seconds. Repeating this helps relax the tense muscles throughout the body and makes the spine comfortable.
▶Tailbone Wiggling (90 seconds): Lying down with knees bent, gently move the pelvis back and forth. As you exhale, press your belly button down to the floor, feeling like you are sticking your back to the ground. This process signals the deep muscles in the back, saying, "It's time to wake up now."
▶Leg Lifting and Ankle Rotating (1 minute): Extend one leg straight up towards the ceiling. Stop at the point where the hamstring feels pleasantly stretched, then slowly rotate the ankle side to side. Loosening the back of the leg makes the back feel much lighter.
▶Slightly Lifting the Hips (2 minutes): With knees bent, lift the hips just enough to fit a fist underneath. The key is to engage the glute muscles (gluteus) rather than the back. This movement establishes a solid support for the back.
▶Opening the Chest Wide (2 minutes): Lying on your side, pull your knees towards your chest. In that position, swing the upper arm over to the opposite floor in a large circle to open the chest wide. When the center of the back opens up, the burden on the back is significantly reduced.
[Frequently Asked Questions]
Q1. If my back hurts in the morning, should I force myself to stretch it out?
A1. Forcing your body to stretch when you feel pain can actually be harmful. Especially, you should avoid bending your back deeply forward when it is stiff right after waking up. It is safer to first relax the nervous system with gentle movements while lying down, like the 8-minute routine after waking up.
Q2. Is it better to sleep on a hard floor for chronic back pain?
A2. Sleeping on a floor that is too hard does not support the curve of the spine, concentrating pressure on specific areas. It is advisable to use a mattress with moderate elasticity that supports the S-curve of the spine, or if sleeping on the floor, to lay a thick mat to distribute weight.
Q3. What are the criteria for considering surgery when experiencing back pain?
A3. Surgery is necessary when symptoms such as weakness in the legs make walking difficult or when there are difficulties with bowel and bladder control. However, unless it is a special case, it is advisable to carefully decide after sufficiently undergoing non-surgical treatment for more than three months.
