Lower Back Pain in the Morning – Causes and Remedies

Many people wake up with pain in lower back in the morning or morning back ache. This can happen due to bad sleeping positions or an old mattress. Sometimes, it’s because of health issues. Let’s look at why morning lower back pain happens and how to fix it.

Key Takeaways

  • Lower back pain in the morning is a widespread issue, with a prevalence rate of 30-78% during pregnancy in the United States and other parts of the world.
  • Chronic back pain lasting more than 12 weeks affects a significant portion of the population.
  • Replacing mattresses older than 9 years can improve sleep quality, reduce back discomfort, and reduce stress symptoms.
  • Exercising during pregnancy may reduce the severity of back pain but does not decrease the likelihood of experiencing it.
  • Muscle relaxants have shown to be generally ineffective for chronic lower back pain and may have side effects with long-term use.

Understanding Lower Back Pain in the Morning

Many people face lower back pain in the morning. It makes starting the day hard and affects their life. Studies show up to 84% of adults have faced it, with 23% dealing with it often.

Prevalence and Impact

Waking up with back pain is a struggle for millions. It makes getting out of bed hard and affects the day. Learning its causes and how to deal with it is key.

Common Causes

Many things can cause morning back pain. It can be from how you sleep and the bed you have. Poor sleep, muscle strain, and even health conditions like fibromyalgia play a role. Finding what’s causing your pain is the first step to feel better.

Unsupportive MattressSwitching mattresses older than nine years can boost sleep quality. It also cuts back pain and stress.A bad mattress can cause backache in the morning. It doesn’t support your spine well at night.
PregnancyLower back pain during pregnancy affects 30–78% in some places, like the U.S. It peaks between the fifth and seventh months with muscle strain from sleep.It makes morning back pain common in pregnant women. They find it hard to get up and move.
FibromyalgiaFibromyalgia brings wide muscle pain and affects mainly women. There’s no cure but medication can help sleep and pain.It leads to night and morning back pain for those with it. The chronic pain worsens at those times.

Sleeping Positions and Back Pain

The way you sleep affects morning lower back pain. Some positions strain your spine more. They can make you feel uncomfortable when you wake up. By knowing which positions are better, you can improve your sleep. This might also help reduce back pain.

Stomach Sleeping

Sleeping on your stomach is not good for your back. It twists your spine and turns your neck to the side. This can strain muscles and cause lower back pressure. The spine may also not be in line. That can cause back pain and stiffness when you wake up.

Back Sleeping

Back sleeping helps align your spine, lowering back pain risk. You need a good mattress and pillow that support you well. But, without the right support, back sleeping can also lead to discomfort.

Side Sleeping

Side sleeping is a great choice to ease back pain. It keeps your spine in a natural position. Also, putting a pillow between your knees or using a body pillow helps align your hips and spine better.

Try different sleeping positions to see what feels best for your back. The goal is to keep your spine straight and have good body support all night.

The Role of Your Mattress

Your mattress’s quality and condition affect your morning back pain. If it’s old and not supportive, it can hurt your back. Replacing your mattress every 10 years is important for your health.

Signs of an Unsupportive Mattress

Do you wake up with back pain? If your mattress isn’t giving you enough support, it might be time for a new one. An unsupportive mattress can lead to bad spinal alignment and pain.

Choosing a Supportive Mattress

When you shop, find a mattress that’s comfy but also supports your body well. Research shows that a medium-firm mattress can cut back pain by almost half. So, it’s wise to spend money on a quality mattress to sleep better and have less back pain in the morning.

See also  Lower Back Pain Specialist - Find Relief Nearby

Pregnancy and Morning Back Pain

Lower back pain is common during pregnancy. It can get worse in the morning. Many pregnant women feel this way. In fact, between 30-78% of women have lower back pain during pregnancy in the United States.

During pregnancy, your body changes a lot. You gain weight and your balance changes. This can stress your lower back and cause pain. Also, the ligaments in your body get softer. They stretch to make room for the baby. This can cause morning back pain.

To avoid and ease lower back pain during pregnancy, follow these steps. Lift things the right way. Wear flat, comfy shoes. Try to keep your weight balance. Use support pillows. And always get enough rest. If you need, you can take paracetamol. But, check with your doctor first.

If the back pain during pregnancy is very bad, see your doctor. Watch for other signs like fever or unusual bleeding. Pain when you pee or under your ribs is not normal. These things need medical care.

Feeling numb in your legs, bottom, or private parts is also serious. Call your doctor right away. To prevent and ease back pain during pregnancy, try these. Do exercises to make your stomach muscles stronger. Consider yoga for pregnant women. Or aquanatal classes are a good idea. You can also think about acupuncture or chiropractic care. Just make sure a healthcare pro says it’s okay.

Standing and lifting right can stop morning back pain. Sleep on your side. Put a hot or cold pack on your back. Or get a massage. Doing regular exercise like walking or swimming is great. It makes your back stronger. And it might help with back pain during pregnancy.

If your back pain during pregnancy lasts over two weeks, see your doctor. They can give you something safe to feel better. Don’t take any medicine without talking to a medical pro first.

Degenerative Disc Disease

One big reason for morning lower back pain is degenerative disc disease (DDD). It comes with age and happens when the discs between your vertebrae start to wear out. These discs help cushion our backs. When they lose this ability, we feel pain, stiff, and have trouble moving right in the lower back or neck.

Symptoms and Diagnosis

Pain in the lower back that gets worse in the morning is a major symptom. Some might feel weak legs or get foot drop. Others could have numbness and pins and needles in their arms and legs. Doing things like sitting, lifting, or bending might make the pain worse. But it could get better by walking or changing how you sit or stand.

Doctors check your body and ask about your past to find out what’s wrong. They might also use X-rays, MRIs, or CT scans to look at your back. This shows how bad the disc wear is.

Treatment Options

There are many ways to treat degenerative disc disease. Some people use over-the-counter drugs like ibuprofen or acetaminophen to fight pain and swelling. Changing how you sleep, like adding pillows to support your spine’s natural curve, might help too. Stretching and doing exercises to make your core strong can also make your back feel better. If things are very bad or the simple ways don’t help, doctors might suggest other things like physical therapy, shots in your back, or even surgery.

Fibromyalgia and pain in lower back in the Morning

Fibromyalgia is a long-lasting disorder. It makes you feel muscle pain all over, including in the lower back. This type of back pain might hurt more when you wake up. It makes your brain react to pain signals in a different way.

Understanding Fibromyalgia

Fibromyalgia brings pain to many parts of the body, not just the back. You might feel it in the neck, shoulders, and hips too. Back pain is very common in this condition. It can be mild, severe, or somewhere in between. This pain can make life hard to enjoy.

People with fibromyalgia might also feel tired all the time. They could have trouble sleeping, thinking, or even feel sad often. This condition can really change how you live your daily life. It affects your balance, your movement, and even how you experience the sense of touch.

See also  Shoulder Pain When Sleeping: Causes and Relief Tips

Managing Fibromyalgia-Related Back Pain

To help with fibromyalgia-related back pain, there are different treatments. Doctors might suggest pills or non-medicine ways. Some pills might include regular painkillers, antidepressants, or drugs for seizures.

Other ways to feel better include physical therapy, exercise, and CBT. Relaxation and massages could help too. Doing exercises that get your heart going can lessen fibromyalgia back pain. You might find it easier to move around.

If waking up with big morning back pain is your case, see a doctor. They can help you make a plan. This plan will help with both how your body and mind handle fibromyalgia.

Exercise-Related Back Pain

Working out often makes your back stronger and lessens back pain. Yet, doing too much or the wrong form of exercise can cause rough mornings. It may make your lower back sore and stiff when you wake up.

Overexertion and Posture

Proper form is vital when you’re exercising to avoid hurting your back. Pushing too hard can hurt your muscles and make your back sore the next day. Not paying attention to how you sit or stand can hurt your spine too.

Recovery Tips

To stop back pain from exercise, try these tips:

  • Listen to your body and don’t overdo it when working out.
  • Keep your posture and form in check as you exercise.
  • Do special exercises for back pain recovery, like knee-to-chest and other stretches, and bridge moves.
  • Let your body rest enough between hard exercise times.
  • Think about using a TENS machine for tough chronic musculoskeletal pain.

Know your body’s limits and get recovery moves right to avoid exercise-related back pain. This way, you might heal quicker and feel better.

Getting Out of Bed Properly

The way you get out of bed can cause back pain. If you rush or use the wrong way, it hurts your back muscles. This makes you feel uncomfortable all day. To avoid morning back pain, be careful when you get up.

Step-by-Step Guide

Here is a step-by-step guide to getting out of bed the right way:

  1. Gently roll onto your side with your knees bent and back straight.
  2. Push yourself up with your arms to sit on the edge properly.
  3. Swing your legs off, making sure to keep your back straight.
  4. Stand up by using your tummy muscles, not with a sudden move.
  5. Before you do anything else, take a moment to stretch your back and shoulders out.

Using the right technique to get up is important. It helps your lower back not hurt in the morning. And, it lowers the chance of getting morning back pain.

Other Potential Causes

Not just your sleeping pose or mattress, lots of things can make your back hurt in the morning. There are many reasons, from health issues to how you live your life. Knowing all the causes can help you figure out the best way to stop the hurt.

Medical Conditions

Some health problems can make morning back pain worse. Older people might get degenerative disc disease. It makes your back stiff and sore. For some, autoimmune diseases like ankylosing spondylitis cause swelling and stiff mornings. And spinal stenosis can pinch nerves and make your back hurt in the morning, especially as you get older.

Lifestyle Factors

What you do every day can also be a reason for your morning back pain. If you exercise too hard or have bad posture, you might hurt your back. Jobs that make you sit a lot can also strain your back. And if you’re carrying too much weight, that puts more pressure on your back, especially in the morning.

It’s important to know that many things can cause back pain. There’s a lot to consider, from your health to how you live. By understanding all these different causes, you can figure out the best way to feel better.

Tips for Morning Back Pain Relief

Morning back pain is tough, but there are ways to fight it. You need to look at what’s causing it. Then, you can try some things to feel better in the morning.

Stretches and Exercises

Start your day with easy stretches and exercises. This will make your muscles feel better and more flexible. You can do yoga, Pilates, or easy stretches for your back, stomach, and hips. Also, try to walk a lot each day, aiming for 10,000 steps. This can help with morning back pain.

See also  Why You Experience Pain in Back When Waking Up

Sleep Position Adjustments

How you sleep can make your back pain better or worse. Try different sleeping positions to see what feels best for your back. Using a body pillow or changing your mattress can also make a big difference. They can help keep your spine aligned and your back feeling good in the morning.

Mattress Considerations

Your mattress plays a big role in how your back feels in the morning. If yours is over 9 years old, it might be time for a new one. Look for a mattress that is not too soft or too hard, but just right. This kind of mattress helps your back stay in a good position all night. It can make a big change in how you feel when you wake up.


Morning back pain is a common problem. It can greatly affect how you live your life every day. By knowing what might be causing it, like how you sleep or your mattress, you can start to deal with it.

You can change your sleep, get a better mattress, or see a doctor for help. This can be for things like a bad back or sore muscles. Making sleep and a healthy spine a top priority can help you feel better in the morning.

Dealing with morning back pain takes time. But, if you keep trying new things, you’ll get there. Doing stretches, being active, and listening to what your body tells you are big helps. They can make your mornings better and without pain, helping you be more active during the day.


What are the common causes of lower back pain in the morning?

Morning back pain comes from bad sleeping positions. It might also be your mattress. Health issues like degenerative disc disease or fibromyalgia could be the cause too. Even getting out of bed wrong or not exercising right can hurt your back.

How can sleeping positions contribute to morning lower back pain?

If you sleep on your stomach, your back may hurt in the morning. It’s better to sleep on your back or side. These positions can keep your spine straight and reduce pain.

How does the quality of a mattress affect morning lower back pain?

A bad mattress can cause back pain in the morning. It doesn’t support your spine well. A good mattress supports your spine’s natural shape. This can stop morning back pain.

Can pregnancy contribute to morning lower back pain?

Yes, pregnancy often causes lower back pain. This pain can get worse in the morning. Around 30-78% of pregnant women deal with this pain around the world.

How does degenerative disc disease affect morning lower back pain?

This disease is when the discs in your spine wear down. It can make your back stiff and sore in the morning. You might also feel pain in your neck.

Can fibromyalgia contribute to morning lower back pain?

Fibromyalgia can make your whole body hurt, including your lower back. The pain might be worse in the morning. This disease can make your body react more strongly to pain signals.

How can exercise impact morning lower back pain?

Good exercise can make your back stronger and lower pain. But, working out too hard or the wrong way can make your back hurt in the morning. Be careful not to strain your back by lifting weights wrong or doing exercises with bad posture.

What is the proper way to get out of bed to avoid morning lower back pain?

Getting out of bed too fast or the wrong way can hurt your back. It’s better to roll on your side and push up with your arms to stand. This avoids straining your back.

What are some other potential causes of morning lower back pain?

Morning back pain can come from things like arthritis or kidney stones. Bad habits like sitting with bad posture, lifting heavy things, and being stressed can also cause it.

What are some effective remedies for morning lower back pain?

To stop morning back pain, try stretching and doing exercises. Change how you sleep or get a better mattress. Heat or cold packs can also help. If the pain is from a health issue, see a doctor.