1. What is back pain after waking up?
Lower back pain is the pain felt in the lower back after a long period of sleep. It is the most common musculoskeletal pain in adults, with about 84% of adults experiencing it at some point in their lives and about 23% developing chronic pain.
If you feel mild back pain in the morning that usually improves after some time of waking up, this is not abnormal. But if the pain is severe and persists after moving around, there may be pathological causes for your back pain after waking up.
2. Why do you have back pain after waking up?
Several factors and underlying causes can lead to lower back pain after waking up, including:
- Incorrect sleeping posture and lack of support
Incorrect sleeping posture is a common cause of back pain after waking up. Sleeping on the stomach can cause neck twisting and misalignment with the rest of the spine. The back may also sag, causing back and neck pain.
Sleeping on the back helps keep the spine aligned but can still cause back pain if the natural curvature of the spine is not supported. One study shows that sleeping on the back increases the risk of lower back pain.
Sleeping on the side is considered the best position to avoid back pain. People who sleep on their side report less back pain but may still cause spine misalignment if not properly balanced. Using a pillow that fits the distance between the neck and shoulder and sleeping with a pillow between the knees aligned with the hips can reduce the risk.
- Your bed
Beds with mattresses that are too soft or too hard can cause the back to sag during sleep, increasing the risk of back pain. Old mattresses can also cause back pain and affect sleep quality. Choosing a mattress with moderate firmness tends to reduce lower back pain more effectively than very hard or very soft mattresses.
- Pregnancy
Back pain is common during pregnancy, usually starting between the second and third trimesters but can start as early as the first four weeks. For some pregnant women, back pain can be severe. However, this pain usually resolves after childbirth.
To reduce discomfort, a thin warm compress can be placed on the back. Sleeping on the left side with bent knees is recommended during pregnancy to reduce discomfort and support fetal health.
- Lumbar spondylosis
More than 90% of adults over 60 have lumbar spondylosis. This condition usually begins after age 30, causing vertebral damage, bone spurs, and pain. Osteoarthritis-related pain is often dull, chronic, and aching but can sometimes cause acute, severe pain especially in the morning. Being overweight or obese can worsen osteoarthritis and related back pain.
- Fibromyalgia
Fibromyalgia affects 5% of people, with women more at risk than men. It causes muscle pain, tension, and spasms throughout the body, including the back. Symptoms also include sleep problems, depression, and anxiety.
While fibromyalgia has no cure, doctors may prescribe muscle relaxants and painkillers to reduce symptoms. Therapies like massage, acupuncture, and physical therapy may also be used.
- Other causes of morning lower back pain
Other factors can contribute to morning back pain, including medical conditions and lifestyle factors such as arthritis, menstrual cramps, endometriosis, kidney stones, mental health disorders, aging, osteoporosis, poor fitness, smoking, injury, disc disease, weight gain, and tumors.
3. Ways to reduce back pain after waking up
- Changing some factors that contribute to lower back pain can improve symptoms.
Change your sleeping posture or mattress
Avoid postures that put pressure on the back and sleep with pillow support to reduce lower back pain. Choosing a mattress with moderate firmness helps support the lumbar spine best.
- Stretching exercises in the morning
Simple stretching exercises can reduce back pain and can be done before getting out of bed.
Examples include:
- Lying on your back and stretching your whole body when waking up. You can hug your knees to your chest and gently rock side to side.
- Stretch your arms and hands overhead as far as possible, while extending your legs and feet in the opposite direction. Hold for a few seconds before releasing.
- Get out of bed slowly
Lie on your side, then use your arm to slowly sit up before moving your legs off the bed. After placing your feet shoulder-width apart on the ground, slowly stand using your legs rather than your back to avoid pain. This is especially good for pregnant women.
After standing, you can further reduce tension by raising your arms overhead and slowly bending side to side.
- Exercises to strengthen back muscles
Certain back exercises can relieve lower back tension and strengthen muscles, reducing pain.
- Plank: Lie face down, then push up with toes and forearms. Keep elbows under shoulders, forearms and elbows aligned with wrists. Keep head down and spine straight. Tighten your abdominal, gluteal, and thigh muscles. Hold for 30 to 60 seconds, repeat daily, increasing duration gradually.
- Cobra pose: Lie face down, palms under shoulders, elbows close to body. Slowly push up with arms, looking forward with neck straight. Hold 10 to 15 seconds, then lower down.
- Daily exercise
Daily exercise helps maintain weight and improve overall musculoskeletal pain and sleep quality. Simple activities like walking can reduce pain and improve sleep.
- Change posture regularly
If you sit all day, change posture and walk every hour.
- Medical consultation
If back pain is severe and interferes with daily life or if you develop other symptoms, see a healthcare provider. Doctors may prescribe medications to improve your condition.
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