Lower Back Pain After Sleeping: 7 Causes & Remedies

Lower back pain after sleeping is a common complaint that most adults face at one point or another.

In fact, a study found that nearly 10% of the world's population suffered from lower back pain in 2020, and this figure is only set to grow. The pain can significantly impact daily activities, making simple tasks like turning the head or working difficult.

In some cases, chronic lower back pain can lead to decreased productivity, increased stress, and a general lower quality of life. But luckily, there are some steps you can take to lessen the pain.

Keep reading to learn the causes of lower back pain, how to relieve it after sleep, and when to contact a medical professional.

7 Causes of Lower Back Pain After Sleeping

If you’ve noticed pain in your lower back after sleeping, you might assume it’s from sleeping in an awkward position. While this is usually the case, it’s not the only cause of lower back pain.

Here are the most prominent reasons your back is sore when you wake up:

1. Incorrect Sleeping Position

An unhealthy sleep posture can lead to excess pressure on your back and strained muscles in the morning (Cary, Jacques and Briffa, 2021). It’s important to sleep in a healthy position as these aren’t only better for your back, but more comfortable in general, too!

See the best sleeping positions for lower back pain here.

2. Poor Choice of Pillow

Your pillow influences your back health more than you’d expect. Normal pillows don’t offer specialised support. However, you can change the game with a memory foam pillow or a cervical pillow. These are designed to support your back and spine while promoting a healthy sleeping posture.

3. Pre-Existing Medical Conditions

Your sleep position might cause lower back pain, but it could also stem from a pre-existing condition. For example, sciatica, herniated discs, and spinal stenosis are all associated with pain in this area.

4. Movement During Sleep

Do you toss and turn? Movement during sleep can cause lower back pain or stiffness. Constant sharp, sudden movements or a twisted back can lead to a sore feeling in the morning, especially if you move a lot every evening.

5. Poor Choice of Mattress

Like a poor pillow, a poor mattress choice can also cause back pain. This is often because the mattress is old and no longer supportive, leaving your body in an awkward position with more pressure on the lower back.

6. Bad Quality of Sleep

You’d expect lower back pain to cause a poorer quality of sleep. However, sleep disturbances and general bad sleep quality can exacerbate lower back pain. A Japanese study even found that low back pain can be strongly associated with sleep disturbances, especially in chronic sleep disorders (Yabe et al., 2022).

7. Poor Posture During the Day

Alongside sleep posture, you must address your daily posture to relieve lower back pain. Sitting hunched up during the office might not hurt at the time, but after a night of sleep in an equally poor position, it will result in lower back pain.

How To Prevent Lower Back Pain

Knowing how to relieve lower back pain while sleeping will help you start the day with a spring in your step. Fortunately, you can do this with some at-home changes.

See the top strategies below:

Choosing a better pillow — Selecting a memory foam pillow that provides pressure reduction and extra support will revolutionise your sleep. Memory foam pillows have plenty of benefits, and you can even find options that are made for lower back pain relief or full body pillows.
Adapting a healthy sleeping position — Whether you sleep on your back or front, a proper sleeping position can go a long way.
Regular exercise — From a 20-minute walk to hitting the gym, working out can reduce aches and pains in the body.
Daily stretches — Stretching before bed and when you wake up can also reduce pain and improve your posture.
Over-the-counter pain relief — You can also take pain relief tablets (e.g., Ibuprofen, and Paracetamol) on a short-term basis to reduce pain. However, you shouldn’t take these consistently.
Alternative treatments — Studies have shown that massages can relieve back pain (Allen, BA, LMBT, 2016). Similarly, acupuncture and yoga can also reduce pain in the mornings.

When to Seek Medical Help

Sometimes, lower back pain needs to be addressed by a medical professional.

If you’ve tried the techniques above and haven’t experienced results or have experienced the pain for over two weeks, it’s time to book a GP appointment.

You may need immediate medical attention if the pain is so severe that it disrupts your daily movements, is accompanied by weakness or tingling in the extremities, or if you have a fever. In these cases, contact emergency medical services.

Final Words

Hopefully, this article has answered why you’re experiencing lower back pain after sleeping. Start implementing at home pain management strategies today to improve your morning routine. Coffee tastes better without lower back pain!

The Groove X Lower Back Pain Relief Pillow is scientifically proven to relieve lower back pain while aligning your spine and offering pressure relief. Learn more about the pillow here.

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About The Author

JaRoy Buffong is the founder and lead coach of Naiquan, a dynamic wellness company that empowers individuals to realize their full potential through a comprehensive 360° approach to well-being. With a deep understanding of the interconnectedness of physical, mental, and emotional health, JaRoy is committed to helping clients achieve sustainable, long-term transformations.

REFERENCES

Allen, BA, LMBT, L. (2016). Case Study: The Use of Massage Therapy to Relieve Chronic Low-Back Pain. International Journal of Therapeutic Massage & Bodywork: Research, Education, & Practice, 9(3). doi:https://doi.org/10.3822/ijtmb.v9i3.267.
Cary, D., Jacques, A. and Briffa, K. (2021). Examining relationships between sleep posture, waking spinal symptoms and quality of sleep: A cross sectional study. PLOS ONE, 16(11), p.e0260582. doi:https://doi.org/10.1371/journal.pone.0260582.
Yabe, Y., Hagiwara, Y., Sugawara, Y. and Tsuji, I. (2022). Low back pain is associated with sleep disturbance: a 3-year longitudinal study after the Great East Japan Earthquake. BMC Musculoskeletal Disorders, 23(1). doi:https://doi.org/10.1186/s12891-022-06106-x.