Tired of Lower Back Pain in the Morning? These Home Remedies Ease Discomfort
Experts reveal five common culprits of a sore, stiff back
Waking up with lower back pain in the morning can put a damper on your day before it even begins. Whether it’s a dull ache or a sharp discomfort, morning back pain is common and can stem from various causes. Some can be as simple as your sleeping position, while others may signal an underlying health condition.
The good news? If you’re tired of starting your day in pain, there are steps you can take to relieve and even prevent it. We spoke with healthcare experts to understand why lower back pain happens in the morning and what you can do to wake up feeling pain-free.
What causes lower back pain in the morning?
Here are some of the most common reasons you might be waking up with back pain:
Woman's World Answers
An unsupportive mattress
“Mattresses need to be supportive to help keep the spine in a neutral position,” says Kevin Lees, DC, Director of Chiropractic Operations at The Joint Chiropractic. “A mattress that is too soft or has lost its support due to excessive wear and tear leaves the person sleeping in a divot. This position, throughout the night, can create back pain.”
Poor sleeping position
“Poor sleep posture is one of the biggest culprits—if your spine is not aligned correctly while you sleep, it can lead to stiffness and discomfort in the morning,” says Edmond Hakimi, DO, Medical Director of Wellbridge. Sleeping in an awkward position, such as sleeping on your stomach or in the fetal position, can strain your lower back muscles and spine.
Inflammation
“Inflammation can cause joints to expand overnight,” says Lees. “Movement and pressure help push fluid in and out of a joint, but while sleeping, there is less [of both], which allows this extra fluid to build. Getting out of bed and standing up can [over]load those sore and now swollen joints.”
Underlying conditions
Inflammatory conditions such as arthritis or degenerative disc disease can also worsen in the morning. “[These] tend to cause more stiffness after long periods of inactivity, like sleeping,” says Dr. Hakimi. “If you have fibromyalgia, widespread muscle pain can make mornings particularly uncomfortable.” Other conditions like sciatica or herniated discs can also contribute to persistent pain.
Everyday activities and stress
“Even something as simple as muscle tightness or stress from the previous day’s activities can contribute to back pain when you wake up,” notes Dr. Hakimi. Stress often leads to muscle tension and poor posture, as hunching over can cause further strain. Managing stress through meditation, yoga or mindfulness practices can help relieve back pain.
How to soothe lower back pain in the morning
These simple, effective home remedies help ease back pain that’s worse in the morning.
Stretch before getting out of bed
“One of the easiest and most effective things is gentle morning stretching before getting out of bed,” says Dr. Hakimi. “Try bringing your knees to your chest one at a time, lying on your back and gently twisting your lower body from side to side.” These movements can loosen tight muscles.
Swap your sleeping position
“Even with a great mattress, the lower back needs to be supported by your sleeping position,” says Lees. “Back sleepers might benefit from having a small pillow under their knees to reduce lower back pressure. Side sleepers typically do better having a small pillow between their knees with the knees slightly bent to avoid hip strain and to stop their lower back and pelvis from twisting.”
You can also consider upgrading your mattress, especially if it is old and lacks proper support. Look for a medium-firm mattress that supports your spine’s natural curve, suggests Dr. Hakimi.
Apply heat therapy
“Using a heating pad for 10 to 15 minutes when you wake up relaxes tight muscles and improves blood flow to the area,” says Dr. Hakimi. “If inflammation is a factor, some people find alternating heat and cold therapy works best—using ice to reduce swelling and heat to ease tension.”
Move throughout the day
“Motion is essential to help keep joints healthy,” urges Lees. “Avoid excessive sitting, especially on a couch or in an unsupportive chair. Take short walks and stretch lightly, avoiding anything that increases or causes new pain.”
When to see a doctor about lower back pain in the morning
While occasional back pain in the morning is common, you should visit your doctor if the pain persists or is severe. “Pain that lasts more than a couple of days or is unexplained is a good indicator to see a doctor, especially if the pain is worsening or radiating,” says Lees. “Most injuries are easier to treat the sooner they are attended to; waiting too long can aggravate the problem or allow it to turn into something more chronic.”
“If your back pain radiates down your legs, especially if you feel numbness, tingling or weakness, this could be a sign of nerve involvement, such as sciatica,” adds Dr. Hakimi.
“Other warning signs include unexplained weight loss, fever or bowel/bladder control issues,” Dr. Hakimi says. “These symptoms and back pain could be linked to something more serious, like an infection or spinal condition, and should be evaluated by a doctor as soon as possible.” This is also true if your back pain symptoms start after a fall or injury.
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