Why do I have middle to upper back pain every morning?
For the past few weeks every morning around 7am I wake up with extreme middle to upper back pain. It goes away once I get up and move around. I recently started going to the chiropractor and it seems to be getting worse. I’m a pretty active person; I work out 5 days a week; 3 days cardio, 2 days weight lifting. I invested in a new pillow which isn’t helping. My mattress is pretty old…
Looking for some advice! Thanks.
BigRed,
Extreme? that sucks. Chiro making it worse? that sucks WORSE! It sounds like its not a simple issue of core muscles, since you work out (if you don’t have core routines, add them into your workout).
I suspect a problem with bed posture. You mention the old mattress, it could be that its sagged so severely that perhaps your hips and middle back are bending which is causing your upper back and shoulders to compensate somehow. Try the following:
Sleep on the floor with some pillows, or on a mat or a couch, and see what changes.
- If you sleep on your side put a small towel roll (hand towel) just above your hip on your side.
- If you sleep on your back put a flat pillow vertically under your back so your shoulders and back are raised a bit. Don’t tilt your head back but move it back, keeping it looking straight at the ceiling.
– If you sleep on your stomach, then … well … don’t 
switch to sleeping on your side or your back. It might be uncomfortable at first but you’ll get used to it. You can even switch in the middle of the night, just do what you can.
I hope this helps and you can get up without feeling the back pain,
John
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