who’s doing this to me
I just recently got a foam roller under guidance of a PT and I’m finding it super helpful for stretching all the way down from my hips up to my upper vertebrae just above my shoulder blades. It’s very helpful for the kind of hip/glute/low back pain I’ve been experiencing. You’d want to get a high density foam roller WITHOUT any nodules or massage points- just a big ole foam cylinder. Additionally, if you get one long enough, you can just lay on it long ways so that it runs down your spine and supports your entire body weight from head to hips, then use your legs to stabilize yourself. You can then put your arms out to your sides to help get a stretch in your chest while also giving your back a chance to release tension from our normal hunched/forward oriented posture. Depending upon where you place your arms you can stretch slightly different areas too, but it’s easier to feel that than explain it via text. I’m not strong enough for every foam roller exercise just yet, but maybe you’ll find YouTube tutorials easier to follow along with if you’ve got some better baseline strength.
As for exercises, I’ve been doing bridges where while laying on my back with my knees bent, I just lift my hips into the air and hold for a few seconds, then slowly release and let my hips back down. If this is too easy for you, raise one leg and keep it extended and do the lifts one leg at a time. That and planks have been helping my lower spine a good bit.
It’s because you’re not woke enough. Gotta be woke to get out of bed in the morning.
But i been awoke all night
can’t even get a good night’s sleep these days, 'cause of woke :sadness:
I’m assuming this is muscle pain.
When you lie down, some muscles elongate and others shorten. The pain is a (usually minor) dysfunction where they are tight in their original position and have difficulty releasing, but now have additional tension or compression. You may notice them get less painful after a few minutes of slowly letting them relax. When you sleep, they usually relax even more.
Pain in your back muscles can be caused by many things but the most common are low core strength, bad posture, and a tight psoas from sitting all day. All of these tend to respond really well to PT and exercise.
What usually happens is I lie down, feel a point in my back that hurts, adjust so it doesn’t, somewhere else hurts, repeats forever. But by like 8am or w/e it’s like oh no im comfortable i could sleep all day
the only time i’ve slept good in the last 10 years was when we got a new mattress but like within a year it’s obviously worn and yea we can’t be spending 2000 dollars every couple years (also my partner doesn’t notice a problem). mattress toppers don’t help
Try sleeping with a pillow between your legs
Oh dang if it bothers you all night you’ve got some more severe dysfunction. If it is a new bed that helps then you presumably feel relief from greater firmness. Are the mattress toppers firmer than the bed or softer foam?
Though really, a physiotherapist will be the best kind of person to talk to, still assuming it’s muscular. You’d want to identify which muscles are causing the pain and then do exercises and stretches that will help them be less tight. Tightness can come from compression or tension, so the exercises to do will vary by muscle.
Some examples. If your psoas is tight, it will be tight in compression and need to be elongated. If your lower back muscles are doing extra work because your lower abdominals are weak, you’ll want to do core strengthening exercises. If your upper back and neck hurt, it may be from slouching, which usually calls for strengthening your upper back (pull ups, presses, pull downs, etc). A PT will be able to guide you in propee form and better identify the issues.
In the meantime, have you tried heat on your back? Like a heating pad? This can often relax muscles. Also, do you massage your back? This can actually make things worse.
Also, do you massage your back? This can actually make things worse.
What?! Nooo! But massages are so nice when back hurtie :sob
It takes a long time for your back muscles to actually relax, once they’re relaxed bed feel comfy no wakies
It’s Joseph “Sleepy Joe” Bedin (not to be confused with Joseph “Genocide Joe” Biden)
Fucker took all my sleep
He cannot achieve eternal rest until he has stolen all of humanity’s sleep, that’s why he’s so sleepy and cranky but won’t die
who’s doing this to me
CHY-NAYour mind creates the back pain to distract you from difficult subconscious emotions. Try reading Healing Back Pain by John Sarno.
that might be it because Im also twisting and turning cognitively to find mental comfort
Do endurance training of your back muscles. I like to train with elastic resistance cables. Keep your shoulder blades together and elbows by your side and anchor the bands at the middle of the door. Face the anchor and walk straight backwards. External rotations with a lightweight elastic cable can strengthen the rotator cuff with pretty low risk, although for both exercises you should not do too much too fast. Improving posture while not being tense during the day can also help. Finally, avoid static positions during the day. Sitting on a chair with a back can make this worse compared to something like a soul seat or an exercise ball.
Idk if it’s weak back problems bc i row a lot but also ive been not doing that for a while (but also always have trouble sleeping)
There’s also the possibility of something else going on. I’m not a physical therapist or a doctor so you can take what I say with a grain of salt.
If your issues are with the very low back or the hips then you can strengthen your butt. Lunges are a good exercise for this although if you’re deconditioned, you must work up to them.
do planks. I know they suck ass but do planks to retain your core muscles
I focus really hard on relaxing every muscle of my body prior to sleep, helps with backpain imo
Who’s doing this to me
I think it is J.V.Stalin.
trying to turn me in to the man of steel based on all the “work your core” advice i get
