Causes of Back Pain in the Morning

causes of back pain in the morning

This article is just for you if you feel back pain in the morning when you wake up. In this article we will share with you the most common causes of back pain in the morning.

Eliminate those causes and there is a great chance that when you wake up tomorrow, you don´t feel any back pain at all.

5 Most Common Causes of Back Pain in the Morning

1. Unsupportive Mattress

Unsupportive mattress is one of the main causes of back pain in the morning. If you have a mattress that is older than 10 years, it is time to think about getting a new one. When choosing a mattress, make sure it is not too soft or too firm. Think about your sleeping position and choose the one that provides full spinal support.

2. Unsuitable Pillow

Unsuitable pillow is another important cause of back pain in the morning. Again, you should choose a pillow that suits your sleeping position. Side sleepers should choose a pillow that supports spine in a neutral position. The pillow should not push your head up or let it drop down. If you sleep on your front or back, use a small pillow or sleep without a pillow.

3. Unhealthy Sleeping Environment

Unhealthy sleeping environment can be one of the causes of back pain in the morning. Here are some things to consider when preparing a good sleeping environment – temperature should not be too cold, the room should be quiet and dark. The air in the room should be clean, so a good thing to do is to air the room before going to bed.

4. Poor Sleeping Posture

Another common cause of back pain in the morning is poor sleeping position. Here are some tips you can use to avoid back pain in the morning:

  • When sleeping on your side, place a small pillow between your knees
  • When sleeping on your back, place the pillow under your knees and/or a rolled towel under your back
  • When sleeping on your front, place a pillow under your pelvis and abdomen.

Here are two articles about sleeping position: “Sleeping position that reduces back pain” and “Proper sleeping posture

5. Lack of Daily Activity

Weak muscles that do not give enough support to the spine are also very common cause of back pain in the morning. You should strengthen your muscles so they would give enough support to your spine to avoid back pain in the morning.

In conclusions we can say that most common causes of back pain in the morning are unsupportive mattress, unsuitable pillow and poor sleeping posture. To avoid morning back pain, you only need to make some small changes and there is a good chance that your mornings will be pain free.

How to you avoid back pain in the morning – share your thoughts in the comments below.

Here is a great exercise you can try to relieve lower back pain.


Check out Good Relaxation Video Courses for more back pain relief exercise.

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  1. says

    The discs in your back actually have more fluid in the morning, they are so-to-speak more hydrated. That causes more stiffness and can cause pain if you try to “stretch” it away or exercise first thing in the morning. Old school was just that, so actually avoiding strenuous exercise if you experience stiffness in the morning, and wait at least a few hours for this to dissipate and your physical activity will be much safer and more effective.

  2. Gavin says

    I have had lower back problem when waking up, roughly in the kidney region, for several years, trying new mattresses etc. to no avail. Recently, I went on holiday for 2 weeks in my caravan, I was using a tapered sleeping bag, and sleeping on a narrow bed which restricted leg movement, and found that the morning pain had disappeared. This then led me to examine my normal sleeping position, and to what the difference could be. It turns out that my normal sleeping position is sleeping on my left side, with my right knee pulled up towards the chest, like in the recovery position, but with the knee up as far as possible. Since returning home, I have avoided sleeping in the ‘recovery position’, and the morning pain has now completely gone, hopefully my experiences will help others with similar problems.

  3. says

    My personal experience is, that I get lower back pain when I sit down for a prolonged period of time. It feels like the muscles at the bottom of my spine get tired and sore.

    Conversely, I end up feeling really good when I get up and walk.

    This wasn’t always the case. It took me considerable time to correct my posture – so that I can stand and move in an easy and efficient way.

    While building strength, stretching, and trying to stand in a “correct” way do have their merits, they are not sufficient. I needed a way to tap into the intelligence of my body and release unconscious tensions, that were interfering with my posture.

    I feel that I’ve made considerable improvements. Living in my body has become really pleasant.

  4. says

    Great information!

    Do you know if it is common for the “facet joints” to have problems? They are moving all the time I just wondered.

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