Table of ContentsView AllTable of ContentsCausesTips for ReliefWhen to Seek Medical Care
Table of ContentsView All
View All
Table of Contents
Causes
Tips for Relief
When to Seek Medical Care
Lower back painis the most common type ofmusculoskeletalpain. It affects up to 84% of adults worldwide.Waking up to back pain is not unusual, and some people experience mild pain and stiffness after being in one position for many hours.
If you continue to feel pain after getting out of bed and moving around or if you frequently wake up to back pain, your back pain might be due to an underlying condition. Determining and treating the cause of morning back pain can help you get better sleep and a better start to your day.
This article will cover potential causes of lower back pain after sleeping, tips to relieve pain, and when to contact your healthcare provider.
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Causes of Lower Back Pain After Sleeping
Back pain tends to be most severe in the morning, lasts a few hours,and then subsides during the day with activity.
While most people have morning back pain occasionally, some people experience chronic pain.
Sleeping Positions
Sleep posturerefers to your position you sleep in.Maintaining the spine’s natural shape while you are inactive and lying in bed helps promote good sleep quality and allows you to wake up refreshed.
Poor sleep posture can lead to back pain or aggravate existing back pain because it puts stress on the spine.Some sleep positions might lead to lower or upper back pain, while others may reduce the potential for back pain.
According to the Sleep Foundation, the best sleep position promotes healthy alignment from the head to the hips.Sleeping on your back or side is better than stomach sleeping, and side sleeping can help prevent back pain.
Your sleep quality can also affect your back health.Delayed sleep onset, nighttime awakenings, increased wake time, and poor sleep continuity are all signs of poor sleep quality. If you experience any of these, you are more likely to awaken to back pain.
Finding the Best Sleeping Position for Your Lower Back Pain
Mattress Condition
An old or unsupportive mattress can cause you to awaken to back pain.This might include mattresses over 10 years old that do not support your body weight or shape or that sag or have indentations.
Research suggests that medium to firm mattresses offer advantages for nonspecific low back pain (back pain with no known cause).These mattresses have been found to improve sleep quality and reduce the risk of developing low back pain.
The 9 Best Mattresses for Back Pain, Tested and Reviewed
Getting Out of Bed Improperly
How you get out of bed in the morning can reduce back strain or add to it.Rising too fast or bending or twisting incorrectly or swiftly can strain your back and lead to pain and stiffness.
When you are ready to get out of bed, move slowly to the edge of the bed. Use your arms to give you leverage, and move to a sitting position in which your legs are dangling on the side of the bed. Take at least 10 seconds to rest in this position, and then slowly put your feet on the floor and stand.
Why Do I Have Lower Back Pain After Sleeping?
Overexercising
If you are regularly exercising and stretching, your back pain and stiffness can improve. However, if you do too much during the day, you might wake up with back pain.
It is essential to properly warm up before exercising and cool down to help prevent muscle pain and stiffness and to help you sleep better at night.
Burning Back Pain: Causes and Relief
Pregnancy
It is not unusual to experience back pain while pregnant. About 70% of pregnant people will have lower back pain during pregnancy, and for many, pain severity can affect the ability to manage daily activities.
Several factors contribute to back pain in pregnancy, including:
Back pain from pregnancyusually resolves once the pregnant person gives birth.Exercising and stretching may help to decrease back pain and stiffness during pregnancy.
Why Does My Lower Back Hurt When I Sit and How Can I Relieve the Pain?
Disc Degeneration
Disc degenerationrefers to changes in the spinal discs leading to back pain. It happens over time due to aging, injuries, and daily activities that strain the spinal discs.
Fibromyalgia
Back pain is a common symptom of fibromyalgia, a musculoskeletal condition that causes widespread pain.Fibromyalgia can also cause chronic fatigue, sleep troubles, mood disturbances, and cognitive difficulties.
Back pain from fibromyalgia can be felt deep and may include achiness, stiffness, and tenderness. It is not unusual to wake up to back pain and stiffness in the morning if you have fibromyalgia.
Fibromyalgia Symptoms and Complications
Arthritis
Various arthritic conditions can cause morning back pain, includingosteoarthritis(OA),rheumatoid arthritis(RA), andankylosing spondylitis(AS). If you have one of these conditions, you might experience back pain when not moving for extended periods, such as while sleeping.
OA is wear and tear arthritis that causescartilage(the cushioning at the end of joints) to gradually break down.This same process can lead to pain and stiffness in the lower back. People with OA often havemechanical back painthat worsens with bending and twisting. OA might also cause you to awaken to back pain if you move around frequently at night to find a comfortable sleep position.
Mechanical Back Pain
RA is anautoimmune diseasethat develops because the immune system malfunctions and attacks healthy tissues—mainly the synovial linings of joints. According to a 2015Oxford Academicreport, severe lower back prevalence is high in people with RA and is often associated with a more severe disease.
RA primarily affects peripheral joints, such as hands, feet, and knees, but it can also causeinflammation(swelling and redness) of the joints of thelumbar spine. It may cause you to wake up feeling sore and stiff in your lower back. Symptoms may resolve with movement, but if there is inflammation, the pain may not resolve without treatment.
Like RA, AS is an autoimmune disease. It causes joint inflammation, pain, and stiffness in the lower back andsacroiliac (SI) jointson each side of the spine in the pelvis.AS back and hip pain occurs after periods of activity—often upon waking in the morning.
Why Does My Back Hurt When Lying Down?
Tips to Relieve Lower Back Pain After Sleeping
It is possible to sleep better and not wake up to back pain. Your healthcare provider can recommend exercises and treatments to manage and reduce pain.
Stretches in Bed
Some simple exercises while you are still in bed can help relieve back pain.For example, you can do a side-to-side rocking stretch. With this stretch, you grab your knees and pull them into your chest. While wrapping your arms around your knees, gently rock from side to side.
Or you can do a basic stretch lying on your back and stretching your arms above your head. Stretch your arms and hands as far as possible, and hold for a few seconds. Repeat two to three times. Do the same with your legs and feet.
Planks
A plank is a core strength exercise in which you hold your body in a push-up-like position.Doing planks might ease minor lower back pain.
To do this exercise, get facedown on the floor. Push yourself up onto your forearms and toes. Keep your elbows under your shoulders and your forearms and elbows aligned with your wrists.
While looking down, keep your neck aligned with your spine. You’ll want to keep your spine straight without your stomach sinking down or up. Hold the pose for at least 30 seconds. Complete two to three sets.
Mini Cobra
Research shows thatyogais as effective asphysical therapyfor managing lower back pain.Various poses and exercises can help manage your lower back pain. The mini-cobra, for example, is a basic yoga pose that can help without overstretching the lower back.
To do the mini cobra, lie on your stomach with your palms down and aligned with the sides of the head. The elbows and forearms should also be in line with your palms. Slowly push your palms and forearms to lift your chest upward as if about to do a push-up. Keep your head forward and your head straight. Hold the pose for at least ten seconds and repeat up to five times.
Lower Back and Hip Pain: 11 Ways to Get Relief
Knee Bends
Stretching your knees and glutes might help relieve your back pain. You can do this with an exercise called knee bends.
To do a knee band, you squat as if trying to sit in a chair. Keep your knees bent at 90 degrees. Exhale as you squat down, and inhale as you come back up. Do up to 10 repetitions.
Exercise Throughout the Day
Being active throughout the day can help ease your back and even help you sleep comfortably at night.Any exercise, even something as simple as walking, can manage pain and help you sleep more soundly and comfortably.
If you work a sedentary job (such as computer work), ensure you get up every 30 minutes to stand, stretch, or walk around. Make sure your office chair is supportive. Adding apillowor towel rolled behind your back might offer further back support.
Hot and Cold Therapy
Options for heat therapy include dry heat such as a heating pad or moist heat like that of a warm shower or bath. Apply heat for 20 minutes up to three times a day. You can use an ice pack or a bag of frozen vegetables in a cloth and apply it to the painful area for 20 minutes at a time a few times a day.
When to Use Heat or Ice for Knee Pain
OTC Medications
You can take over-the-counter (OTC) oral pain relievers, includingnonsteroidal anti-inflammatory drugs(NSAIDs), such as aspirin or Advil (ibuprofen), or Tylenol (acetaminophen). NSAIDs can help relieve inflammation and pain, while Tylenol can help manage mechanical back pain.
Topical Remedies
Topical pain relief medicinesare an option for managing back pain. These products are available as creams, lotions, gels, and patches you apply to the skin.
Examples of topical pain relief options for lower back pain include:
Common Medications for Lower Back Pain Relief
When to Contact a Healthcare Provider
If you often wake up with back pain, if the pain is severe, or if it interferes with your daily life, you should contact a healthcare provider. They can determine if your back pain is mechanical or related to an underlying condition.
Your healthcare provider can recommend OTC pain-relief options and prescribe stronger pain relievers when needed. They may also prescribe a muscle relaxant to ease tight muscles and back pain.
Some medical conditions that cause lower back pain, including fibromyalgia, RA, and AS, need additional treatments. This is because to manage back pain, you will need to manage the underlying cause. There is no cure for these conditions, but they are treatable and manageable.
Causes of Back Pain and Treatment Options
A variety of medicines are available tomanage the symptoms of fibromyalgia. For example, OTC aspirin, ibuprofen, Aleve (naproxen sodium), or a prescription pain reliever can help manage musculoskeletal pain. Antidepressants and anticonvulsants can treat severe fibromyalgia pain and fatigue. Physical therapy and gentle exercise can help you to manage symptoms.
Because RA and AS are both autoimmune diseases, they are treated similarly. RA is treated with traditionaldisease-modifying antirheumatic drugs(DMARDs) andbiologic DMARDsto reduce pain and inflammation and slow down or stop the underlying processes that lead to systemic (whole-body) inflammation.
Upper, Lower, and Middle Back Pain Red Flags
Summary
A good night’s sleep is crucial for your overall health and well-being. But your sleep might be interrupted or unrefreshed if you wake up to back pain.
Causes of morning lower back pain include sleep position, overactivity, or an old, uncomfortable mattress. Back can also result from a health condition like disc disease, fibromyalgia, or arthritis.
Managing your lower back pain can help you to sleep better and reduce future episodes of back pain. Mechanical lower back pain can typically be managed with stretching, exercise, heat and cold therapy, getting a new mattress, and OTC oral and topical pain relievers.
Contact your healthcare provider if you frequently wake up with back pain, if the pain is severe, doesn’t improve with self-care, or if it affects the performance of daily activities. They can examine your back and request tests to determine the cause of symptoms.
19 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Hong JY, Song KS, Cho JH, Lee JH, Kim NH.An updated overview of low back pain management.Asian Spine J. 2022;16(6):968-982. doi:10.31616/asj.2021.0371Steffens D, Ferreira ML, Latimer J, et al.What triggers an episode of acute low back pain? A case-crossover study.Arthritis Care Res (Hoboken). 2015;67(3):403-410. doi:10.1002/acr.22533Cary D, Jacques A, Briffa K.Examining relationships between sleep posture, waking spinal symptoms and quality of sleep: A cross sectional study.PLoS One. 2021;16(11):e0260582. doi:10.1371/journal.pone.0260582Caggiari G, Talesa GR, Toro G, Jannelli E, Monteleone G, Puddu L.What type of mattress should be chosen to avoid back pain and improve sleep quality? Review of the literature.J Orthop Traumatol. 2021;22(1):51. doi:10.1186/s10195-021-00616-5Harvard Health Publishing.Try these stretches before you get out of bed.Loma Linda University Health.Lumbar strain (weight lifter’s back).Bailly F, Maigne JY, Genevay S, et al.Inflammatory pain pattern and pain with lumbar extension associated with Modic 1 changes on MRI: a prospective case-control study of 120 patients.Eur Spine J. 2014;23(3):493-497. doi:10.1007/s00586-013-3036-6Goubert D, Danneels L, Graven-Nielsen T, Descheemaeker F, Meeus M.Differences in pain processing between patients with chronic low back pain, recurrent low back pain, and fibromyalgia.Pain Physician. 2017;20(4):307-318.National Institute of Arthritis and Musclusketal and Skin Diseases.Ankylosing spondylitis basics: overview, symptoms, and causes.Sleep Foundation.Best sleeping positions.Salari N, Mohammadi A, Hemmati M, et al.The global prevalence of low back pain in pregnancy: a comprehensive systematic review and meta-analysis.BMC Pregnancy Childbirth. 2023;23(1):830. doi:10.1186/s12884-023-06151-xCenters for Disease Control and Prevention.Osteoarthritis.Will JS, Bury DC, Miller JA.Mechanical low back pain.Am Fam Physician. 2018;98(7):421-428.Yamada K, Suzuki A, Takahashi S, Yasuda H, Koike T, Nakamura H.Severe low back pain in patients with rheumatoid arthritis is associated with Disease Activity Score but not with radiological findings on plain X-rays.Mod Rheumatol. 2015;25(1):56-61. doi:10.3109/14397595.2014.924187Gordon R, Bloxham S.A systematic review of the effects of exercise and physical activity on non-specific chronic low back pain.Healthcare (Basel). 2016;4(2). doi:10.3390/healthcare4020022Harvard Health Publishing.Straight talk on planking.National Institutes of Health.Yoga eases moderate to severe chronic low back pain.Dolezal BA, Neufeld EV, Boland DM, Martin JL, Cooper CB.Interrelationship between sleep and exercise: a systematic review.Adv Prev Med. 2017;2017:1364387. doi:10.1155/2017/1364387Wang Y, Lu H, Li S, et al.Effect of cold and heat therapies on pain relief in patients with delayed onset muscle soreness: A network meta-analysis.J Rehabil Med. 2022;54:jrm00258. doi:10.2340/jrm.v53.331
19 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Hong JY, Song KS, Cho JH, Lee JH, Kim NH.An updated overview of low back pain management.Asian Spine J. 2022;16(6):968-982. doi:10.31616/asj.2021.0371Steffens D, Ferreira ML, Latimer J, et al.What triggers an episode of acute low back pain? A case-crossover study.Arthritis Care Res (Hoboken). 2015;67(3):403-410. doi:10.1002/acr.22533Cary D, Jacques A, Briffa K.Examining relationships between sleep posture, waking spinal symptoms and quality of sleep: A cross sectional study.PLoS One. 2021;16(11):e0260582. doi:10.1371/journal.pone.0260582Caggiari G, Talesa GR, Toro G, Jannelli E, Monteleone G, Puddu L.What type of mattress should be chosen to avoid back pain and improve sleep quality? Review of the literature.J Orthop Traumatol. 2021;22(1):51. doi:10.1186/s10195-021-00616-5Harvard Health Publishing.Try these stretches before you get out of bed.Loma Linda University Health.Lumbar strain (weight lifter’s back).Bailly F, Maigne JY, Genevay S, et al.Inflammatory pain pattern and pain with lumbar extension associated with Modic 1 changes on MRI: a prospective case-control study of 120 patients.Eur Spine J. 2014;23(3):493-497. doi:10.1007/s00586-013-3036-6Goubert D, Danneels L, Graven-Nielsen T, Descheemaeker F, Meeus M.Differences in pain processing between patients with chronic low back pain, recurrent low back pain, and fibromyalgia.Pain Physician. 2017;20(4):307-318.National Institute of Arthritis and Musclusketal and Skin Diseases.Ankylosing spondylitis basics: overview, symptoms, and causes.Sleep Foundation.Best sleeping positions.Salari N, Mohammadi A, Hemmati M, et al.The global prevalence of low back pain in pregnancy: a comprehensive systematic review and meta-analysis.BMC Pregnancy Childbirth. 2023;23(1):830. doi:10.1186/s12884-023-06151-xCenters for Disease Control and Prevention.Osteoarthritis.Will JS, Bury DC, Miller JA.Mechanical low back pain.Am Fam Physician. 2018;98(7):421-428.Yamada K, Suzuki A, Takahashi S, Yasuda H, Koike T, Nakamura H.Severe low back pain in patients with rheumatoid arthritis is associated with Disease Activity Score but not with radiological findings on plain X-rays.Mod Rheumatol. 2015;25(1):56-61. doi:10.3109/14397595.2014.924187Gordon R, Bloxham S.A systematic review of the effects of exercise and physical activity on non-specific chronic low back pain.Healthcare (Basel). 2016;4(2). doi:10.3390/healthcare4020022Harvard Health Publishing.Straight talk on planking.National Institutes of Health.Yoga eases moderate to severe chronic low back pain.Dolezal BA, Neufeld EV, Boland DM, Martin JL, Cooper CB.Interrelationship between sleep and exercise: a systematic review.Adv Prev Med. 2017;2017:1364387. doi:10.1155/2017/1364387Wang Y, Lu H, Li S, et al.Effect of cold and heat therapies on pain relief in patients with delayed onset muscle soreness: A network meta-analysis.J Rehabil Med. 2022;54:jrm00258. doi:10.2340/jrm.v53.331
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Hong JY, Song KS, Cho JH, Lee JH, Kim NH.An updated overview of low back pain management.Asian Spine J. 2022;16(6):968-982. doi:10.31616/asj.2021.0371Steffens D, Ferreira ML, Latimer J, et al.What triggers an episode of acute low back pain? A case-crossover study.Arthritis Care Res (Hoboken). 2015;67(3):403-410. doi:10.1002/acr.22533Cary D, Jacques A, Briffa K.Examining relationships between sleep posture, waking spinal symptoms and quality of sleep: A cross sectional study.PLoS One. 2021;16(11):e0260582. doi:10.1371/journal.pone.0260582Caggiari G, Talesa GR, Toro G, Jannelli E, Monteleone G, Puddu L.What type of mattress should be chosen to avoid back pain and improve sleep quality? Review of the literature.J Orthop Traumatol. 2021;22(1):51. doi:10.1186/s10195-021-00616-5Harvard Health Publishing.Try these stretches before you get out of bed.Loma Linda University Health.Lumbar strain (weight lifter’s back).Bailly F, Maigne JY, Genevay S, et al.Inflammatory pain pattern and pain with lumbar extension associated with Modic 1 changes on MRI: a prospective case-control study of 120 patients.Eur Spine J. 2014;23(3):493-497. doi:10.1007/s00586-013-3036-6Goubert D, Danneels L, Graven-Nielsen T, Descheemaeker F, Meeus M.Differences in pain processing between patients with chronic low back pain, recurrent low back pain, and fibromyalgia.Pain Physician. 2017;20(4):307-318.National Institute of Arthritis and Musclusketal and Skin Diseases.Ankylosing spondylitis basics: overview, symptoms, and causes.Sleep Foundation.Best sleeping positions.Salari N, Mohammadi A, Hemmati M, et al.The global prevalence of low back pain in pregnancy: a comprehensive systematic review and meta-analysis.BMC Pregnancy Childbirth. 2023;23(1):830. doi:10.1186/s12884-023-06151-xCenters for Disease Control and Prevention.Osteoarthritis.Will JS, Bury DC, Miller JA.Mechanical low back pain.Am Fam Physician. 2018;98(7):421-428.Yamada K, Suzuki A, Takahashi S, Yasuda H, Koike T, Nakamura H.Severe low back pain in patients with rheumatoid arthritis is associated with Disease Activity Score but not with radiological findings on plain X-rays.Mod Rheumatol. 2015;25(1):56-61. doi:10.3109/14397595.2014.924187Gordon R, Bloxham S.A systematic review of the effects of exercise and physical activity on non-specific chronic low back pain.Healthcare (Basel). 2016;4(2). doi:10.3390/healthcare4020022Harvard Health Publishing.Straight talk on planking.National Institutes of Health.Yoga eases moderate to severe chronic low back pain.Dolezal BA, Neufeld EV, Boland DM, Martin JL, Cooper CB.Interrelationship between sleep and exercise: a systematic review.Adv Prev Med. 2017;2017:1364387. doi:10.1155/2017/1364387Wang Y, Lu H, Li S, et al.Effect of cold and heat therapies on pain relief in patients with delayed onset muscle soreness: A network meta-analysis.J Rehabil Med. 2022;54:jrm00258. doi:10.2340/jrm.v53.331
Hong JY, Song KS, Cho JH, Lee JH, Kim NH.An updated overview of low back pain management.Asian Spine J. 2022;16(6):968-982. doi:10.31616/asj.2021.0371
Steffens D, Ferreira ML, Latimer J, et al.What triggers an episode of acute low back pain? A case-crossover study.Arthritis Care Res (Hoboken). 2015;67(3):403-410. doi:10.1002/acr.22533
Cary D, Jacques A, Briffa K.Examining relationships between sleep posture, waking spinal symptoms and quality of sleep: A cross sectional study.PLoS One. 2021;16(11):e0260582. doi:10.1371/journal.pone.0260582
Caggiari G, Talesa GR, Toro G, Jannelli E, Monteleone G, Puddu L.What type of mattress should be chosen to avoid back pain and improve sleep quality? Review of the literature.J Orthop Traumatol. 2021;22(1):51. doi:10.1186/s10195-021-00616-5
Harvard Health Publishing.Try these stretches before you get out of bed.
Loma Linda University Health.Lumbar strain (weight lifter’s back).
Bailly F, Maigne JY, Genevay S, et al.Inflammatory pain pattern and pain with lumbar extension associated with Modic 1 changes on MRI: a prospective case-control study of 120 patients.Eur Spine J. 2014;23(3):493-497. doi:10.1007/s00586-013-3036-6
Goubert D, Danneels L, Graven-Nielsen T, Descheemaeker F, Meeus M.Differences in pain processing between patients with chronic low back pain, recurrent low back pain, and fibromyalgia.Pain Physician. 2017;20(4):307-318.
National Institute of Arthritis and Musclusketal and Skin Diseases.Ankylosing spondylitis basics: overview, symptoms, and causes.
Sleep Foundation.Best sleeping positions.
Salari N, Mohammadi A, Hemmati M, et al.The global prevalence of low back pain in pregnancy: a comprehensive systematic review and meta-analysis.BMC Pregnancy Childbirth. 2023;23(1):830. doi:10.1186/s12884-023-06151-x
Centers for Disease Control and Prevention.Osteoarthritis.
Will JS, Bury DC, Miller JA.Mechanical low back pain.Am Fam Physician. 2018;98(7):421-428.
Yamada K, Suzuki A, Takahashi S, Yasuda H, Koike T, Nakamura H.Severe low back pain in patients with rheumatoid arthritis is associated with Disease Activity Score but not with radiological findings on plain X-rays.Mod Rheumatol. 2015;25(1):56-61. doi:10.3109/14397595.2014.924187
Gordon R, Bloxham S.A systematic review of the effects of exercise and physical activity on non-specific chronic low back pain.Healthcare (Basel). 2016;4(2). doi:10.3390/healthcare4020022
Harvard Health Publishing.Straight talk on planking.
National Institutes of Health.Yoga eases moderate to severe chronic low back pain.
Dolezal BA, Neufeld EV, Boland DM, Martin JL, Cooper CB.Interrelationship between sleep and exercise: a systematic review.Adv Prev Med. 2017;2017:1364387. doi:10.1155/2017/1364387
Wang Y, Lu H, Li S, et al.Effect of cold and heat therapies on pain relief in patients with delayed onset muscle soreness: A network meta-analysis.J Rehabil Med. 2022;54:jrm00258. doi:10.2340/jrm.v53.331
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