Why Does My Back Hurt in the Morning?

You might be able to reduce back pain upon waking by doing gentle stretches and specific yoga poses. Occasionally, morning pain stems from an underlying health issue that requires medical attention.

Have you ever stood up in the morning and felt unexpected lower back discomfort? You’re far from alone. Back pain is widespread and frequently noticed first thing in the morning, especially when transitioning from lying down to standing.

This soreness commonly reflects stiffness from prolonged rest or diminished circulation during sleep. Symptoms often ease after moving around for a while.

While morning back pain can be occasional, some people suffer from it more regularly. Persistent morning pain may be linked to several factors, including:

• stress
• poor posture
• underlying medical conditions

What causes morning back pain?

Sleeping positions

If you wake with back pain on a regular basis, your sleeping position could be responsible. Awkward sleeping postures can exert pressure on the spine and flatten its natural curve.

This pressure can also lead to muscle strain and uncomfortable joint stress. People who sleep on their stomachs may be more likely to experience frequent back pain.

Try altering your sleep posture to support better spinal health. Health professionals usually advise sleeping on your side or on your back with a pillow under the knees. If sleeping on your stomach is the only comfortable option, place a pillow beneath your pelvis or lower abdomen to support the lumbar area and ease pressure on your back.

Worn-out mattress

If your sleep posture doesn’t appear to be the issue, your mattress might be at fault. Replacing an old mattress can make a significant difference in sleep comfort.

A 2009 study found that replacing mattresses older than nine years with newer ones improved sleep quality, reduced back pain, and lowered stress symptoms.

When shopping for a replacement, consider seeking professional guidance to find the mattress best suited for your needs.

Shop all HealthEH-approved mattresses for back pain in our sleep shop.

Pregnancy

Back pain is a very common complaint during pregnancy. Some women notice it as early as eight weeks, though it’s most common between the fifth and seventh months.

Pregnancy places extra strain on the lower back muscles. After a lengthy period of sleep, the resulting stiffness can make morning back pain worse.

To lessen discomfort, try gentle stretching and use your legs to rise from a lying position rather than pulling up with your back. A warm compress may also help when pain persists.

Disc degeneration

Degenerative disc disease often develops without a single triggering event. It’s part of normal aging and wear and tear on the body, occurring when the spinal discs between vertebrae break down.

This deterioration can produce significant pain that may be more noticeable in the morning. In some people, disc degeneration causes no symptoms. The pressure inside discs tends to be higher in the morning.

Treatment options include steroid injections or pain medications. Your physician or physical therapist might suggest a corset or back brace to provide additional support.

Fibromyalgia

Fibromyalgia is a condition characterized by widespread musculoskeletal pain. It likely amplifies discomfort by altering how the brain processes pain signals. Although it can affect anyone, fibromyalgia is more common in women.

Other symptoms tied to this condition can include:

• fatigue
• restless sleep
• memory problems
• mood changes
• tension headaches
• irritable bowel symptoms
• anxiety
• depression

There is no cure for fibromyalgia, but various medications can help control pain and improve sleep. Your doctor may also recommend therapy or counseling to enhance quality of life and teach coping strategies for managing symptoms.

How to treat morning back pain

If you wake with back pain, don’t worry — the following tips and exercises can help you move more comfortably and reduce discomfort throughout the day.

Bed stretches

One effective habit is to stretch while still in bed before getting up. Lying on your back, extend your arms overhead as far as possible while reaching your feet in the opposite direction.

Next, draw your knees toward your chest and hold for a lower back stretch. Gentle rocking from side to side may also provide relief.

When you sit up, place your feet flat on the floor about shoulder-width apart. Reach your arms overhead again, then sweep side to side for a full-body stretch.

Planks

Planks engage much of your body, especially the core muscles. Strengthening your abdominals reduces strain on the back and can relieve mild back pain, particularly in the lower back.

To perform a plank, start face down on the floor. Tuck your toes and align your forearms and elbows with your wrists. As you lift off the ground, push through your upper back and keep your chin tucked toward your neck.

Hold the position for up to 30 seconds while tightening your abs as if bracing for an impact. Squeeze your glutes and thighs as well. Lower and repeat as desired.

Mini-cobra

The mini-cobra is a gentler version of the yoga cobra pose that avoids overstretching the lower back.

Lie on your stomach with your palms facing down and positioned near the sides of your head. Your forearms and elbows should extend in line with your palms. Press your palms and forearms into the floor and slowly lift your chest.

Keep your gaze forward and maintain a neutral neck. Hold for up to 10 seconds and repeat up to five times.

Knee bends

Stretching your knees and glutes can help relieve lower back tension. A useful exercise for this is knee bends.

To do knee bends, squat down as though sitting back into a chair. Keep the knees at roughly 90 degrees and ensure they don’t pass your toes. Exhale as you lower, inhale as you rise. Repeat up to 10 times.

Stay active during the day

Consistent movement throughout the day is essential for easing back pain. Walking is one of the best activities; aim for at least 10,000 steps daily. Any activity that keeps you mobile helps maintain back strength.

If you have a desk job, take frequent breaks. Stand up at least once every 30 minutes and do some stretches. Using a standing desk can also reduce pressure on your spine so you’re less likely to wake with pain.

For related topics, check out resources on lower back and hip pain, lower back pain when coughing, and lower back pain when squatting.

Over-the-counter options

Severe back pain might require quick relief. Ask your healthcare provider about nonsteroidal anti-inflammatory drugs (NSAIDs), like ibuprofen, which relieve pain and reduce inflammation. Acetaminophen (Tylenol) may be an alternative if NSAIDs aren’t suitable.

Another option is a transcutaneous electrical nerve stimulation (TENS) device. Clinical reviews indicate that TENS can be effective for chronic musculoskeletal pain, though tolerance to the electrical stimulation may need to be developed. Consult your doctor to see if a TENS unit is appropriate for you.

Topical treatments

Topical remedies can also provide relief. Ingredients like turmeric and peppermint essential oil may help when diluted in carrier oils such as jojoba or olive to avoid skin irritation.

Prognosis

Waking with lower back pain is common. Symptoms typically ease within minutes of movement and stretching. However, if you consistently wake with pain, it may point to a worn mattress or an underlying medical condition.

If your pain worsens or you experience unusual symptoms, see your doctor to exclude more serious health concerns.