Back pain in bed: what to do if your back feels stiff after sleeping

Do you often wake up with a stiff back? Do you feel muscle soreness? Or does your back actually hurt? Back pain in bed is annoying, but fortunately, in many cases, you can do something about it yourself.

With our tips for a good sleeping position and 3 easy stretching exercises, you’ll soon be able to sleep and wake up without back pain.

Causes of back pain in bed

Back pain while in bed is often caused by stress, poor posture, and/or medical conditions affecting the spine, muscles, and nerves:

Stress

Stress increases tension in your muscles, especially in the neck, shoulders, and back. When you go to sleep with tense muscles, they don’t relax as well during the night. In the morning, you may feel stiffness or pressure between your shoulder blades in your upper back, a tight sensation in your shoulders or neck, and sometimes even a headache.

Poor posture

A poor sleeping posture can also be the cause of back pain after sleeping. You often experience a stiff back or feel as if you’ve had an intense workout. Sometimes turning over in bed, sitting up, or putting on your socks can also be a bit painful. Once you’ve gotten up and moved around a bit, the symptoms often subside.

Medical Condition

Common medical causes of back pain after sleeping include:

● Herniated disc (sharp, stabbing nerve pain that radiates to the buttock or leg)

● Osteoarthritis of the back (stiffness or nagging pain in the back that often subsides when you move)

● Lumbago (sudden sharp pain in the back that makes it difficult to get out of bed or stand up straight)

Is a firm or soft mattress better for preventing back pain after sleeping?

A mattress that is too firm or too soft puts unnecessary pressure on certain parts of your back and can therefore cause or worsen back pain while you sleep.

The type of mattress you need for your back pain depends on your sleeping position: slightly softer mattresses are better for side sleepers, and firm mattresses are generally better for back sleepers because they provide good support.

So, one isn’t necessarily better than the other for back pain after sleeping. Often, a medium-firm mattress is ideal because it provides enough support without applying extra pressure. Additionally, memory foam usually works better than pocket springs because it adapts to the shape of your body and distributes pressure evenly.

What is the best sleeping position for lower and upper back pain?

Sleeping on your stomach is never a good idea if you suffer from back pain while in bed. It causes your neck to twist and increases pressure on your spine. So if you have lower or upper back pain, it’s better to lie on your back or on your side:

Best sleeping positions for lower back pain

● Lying on your back with a pillow under your knees: maintains the natural curve of your spine and helps relax the muscles in your lower back

● Lying on your side with a pillow between your knees: prevents pelvic rotation and reduces tension in the lower back

Best sleeping positions for upper back pain

● Lying on your back with a small pillow under your knees and an ergonomic pillow: supports the entire spine and prevents tension between your shoulder blades and neck

● Lying on your side with a pillow between your knees: keeps your upper back straight and reduces pressure on your shoulders and mid-back.

Extra tip for side sleepers: choose a pillow that keeps your head in line with your spine (so it’s not tilted down or up) to keep your neck in a straight line with your spine!

What can I do on my own in the morning to relieve back pain?

After getting out of bed, you can, for example, take a short walk to stimulate blood flow, take a warm shower to loosen up your muscles, or do a few back exercises:

3 Simple Stretches for a Stiff Back After Sleeping

You can do these 3 easy exercises right in bed, and they help relieve a stiff back after sleeping:

1. Knee-to-chest

Lie on your back, place your hands behind your knees, and pull one knee toward your chest. Hold for 10–20 seconds, switch sides, and repeat about 5 times. This relaxes your lower back and hips.

2. Cat-Cow Stretch

Get on your hands and knees and slowly alternate between arching your back and rounding it. Repeat 10 times. This is especially effective for general morning stiffness in the back.

3. Child’s pose

For the child’s pose, kneel down and bring your buttocks toward your heels. Stretch your arms forward and rest your forehead on the floor. Hold this position for 30 seconds and breathe deeply. This opens your hips and stretches your entire back.

Tip: Do you experience upper or lower back pain after sleeping? Then check out these 10 back stretches.

When should I see a doctor, physical therapist, or chiropractor?

Improving your sleeping posture and doing exercises can often go a long way toward relieving a sore or stiff back after sleeping. But if it hasn’t gotten better after two weeks and your back still hurts after sleeping, or if you have localized pain, or if the pain is getting worse and radiating to other areas, you should consult a specialist.

Want to learn more?

We’d be happy to advise you on which sleeping positions, mattresses, and pillows are best suited to your body type and symptoms, or provide targeted adjustments to help reduce back pain while you sleep and increase your range of motion in the morning.

 

 Feel free to contact us and find out how we can help you.