For the past 3-4 days, I am feeling stiffness in my back in the early morning while lying on bed. But it becomes ok as the day progresses. What can I do to get relief?

Ans: For a healthy back, sleep on the floor for an hour before you head to the bed. Also try 'Balasana' (child pose) for 3-4 minutes before getting out of the bed to give proper stretch to the back.

Ans: Hello Anonymous,
Have you recently done your blood tests especially for Vitamin D3, Vitamin B12?
Low Vitamin D3 levels can give disturbed sleep as well as joint pains.
If you have done the blood tests you can share with me if anything amiss and I can guide you accordingly.
All the best!

Ans: Hello Ashim,

Thank you for reaching out. I recommend consulting a physiotherapist for a personalized assessment and treatment plan. Based on your description of left-side back pain that worsens during sleep, it’s essential to examine your sleeping position and mattress quality. If you sleep on your back, try placing a pillow under your knees to maintain the natural curve of your spine. For side sleepers, a pillow between the knees can help keep the hips aligned. It’s also important to evaluate your mattress; a medium-firm option is typically best for support. Incorporating gentle stretches, such as Child’s Pose and knee-to-chest stretches, can help relieve tension, while strengthening exercises for your core and glutes will further support your back. Wishing you a swift recovery!

Ans: Dear Mr. Mahaboob,

I'm sorry to hear about your ongoing discomfort. Disc bulges in the neck and lower back can be tough to manage, but consistent care can make a difference. Alongside physiotherapy, incorporating daily gentle stretching and strengthening exercises is essential to relieve pressure on the discs. Small adjustments to your medicated bed or neck pillow, recommended by your therapist, might also improve sleep comfort. Be mindful of posture throughout the day and consider ergonomic support, especially while sitting. Before bed, try a hot or cold pack to help relax muscles and ease pain. For long-term relief, managing stress, maintaining a healthy weight, and avoiding high-impact activities will help protect your spine. While disc conditions are chronic, steady, small steps like these can greatly improve quality of life. Wishing you quick recovery.