🕷️ Crawler Inspector

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Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 95 (from laksa161)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa095.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.sleepfoundation.org/physical-health/waking-up-with-lower-back-pain\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.sleepfoundation.org/physical-health/waking-up-with-lower-back-pain\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.sleepfoundation.org\/physical-health\/waking-up-with-lower-back-pain","crawl_time":1776754477,"first_indexed_time":1627677670,"http_code":200,"src_unparsed":"org,sleepfoundation!www,\/physical-health\/waking-up-with-lower-back-pain s443","src_root_hash":"1916647574837971495","history_drop_reason":null,"meta_title":"Lower Back Pain After Sleeping: Causes and Tips for Relief","meta_descriptions":["Lower back pain in the morning after sleeping is a common experience. Learn more about potential causes and how to get relief."],"attrs_boilerpipe_text":"Key Takeaways\nCauses:\nMorning lower back pain is often caused by poor sleeping posture, an unsupportive mattress, or underlying health issues like arthritis, disc problems, or muscle stiffness.\nPrevention:\nMaintaining good sleep posture, using a supportive mattress, and staying physically active during the day can help prevent morning lower back pain.\nPain Relief:\nGentle morning stretches, applying heat, or using over-the-counter pain relievers can ease stiffness and reduce discomfort upon waking.\nNext Steps:\nIf your lower back pain continues, talk to your doctor or invest in a new mattress better suited to your needs.\nLower back pain is the\nmost common type\nof musculoskeletal pain experienced by adults, with\nexperiencing it at least some point in their lives, and 23% experiencing it on a chronic basis.\nSome mild back pain in the morning is not unusual. In many cases, you can chalk it up to the normal stiffness you feel after staying in one position for several hours. But, if you’re still feeling pain after you’ve gotten out of bed and started to move around, there may be something specific causing your back pain. It could be an underlying medical condition, an inadequate mattress, or even your\nsleeping position\n.\nThere are a number of potential causes for lower back pain in the morning. Here are some of the most common.\nPoor Sleep Posture\nIf you feel lower back pain every morning after sleeping, your\ncould be at fault. Sleeping in an unsupportive position can increase pressure on your spine and lead to back pain.\nWhen you\nsleep on your stomach\n, you’re more likely to twist your neck out of alignment with the rest of your spine. Depending on the firmness of your mattress, your lower abdomen may also sink more deeply than the rest of your spine, uncomfortably stretching your back out of alignment. To prevent this, try sleeping on your stomach without a head pillow and by placing a thin pillow beneath your lower abdomen.\nBack sleeping makes it easier to keep your spine straight but can still lead to back pain if you don’t support your spine’s natural curves. To help prevent discomfort, place a pillow beneath your knees.\nSide sleeping\nis considered the best position for avoiding back pain.\nPeople who sleep on their side report fewer back pain symptoms, but it’s still possible to press your spine out of alignment. You can prevent this by\nchoosing a head pillow\nwith a loft that matches the distance between your neck and your shoulder, and sleeping with a pillow between your knees to even out your hips.\nUnsupportive Mattress\nYour sleeping position can only do so much to relieve lower back pain in the morning if you’re sleeping on an\nold, unsupportive mattress\n. If you have had your mattress for more than five years, it may be time to consider\nreplacing it\n.\nIn one study, participants\n, which averaged 9.5 years old, with new ones. Over the following month, their\nsleep quality\nmeasurably improved each week, as did their back pain.\nOverall,\nmedium firm mattresses\nreduced back pain symptoms by nearly half.\nEven if your mattress is relatively new, it may just not be a good fit for you or your sleeping position. It could be too firm or too soft to provide adequate support. In general,\nmedium firm mattresses\ntend to reduce lower back pain more effectively than firm mattresses do.\nLack of Movement During Sleep\nWhen you sleep, your body naturally goes through long periods of stillness, especially during deeper stages of sleep. While rest is essential for recovery, staying in one position too long — particularly if that position places strain on your spine — can lead to stiffness, muscle tightness, and discomfort in the lower back.\nOver time, a lack of subtle movements that typically help redistribute pressure and keep the spine aligned can result in inflammation or a sense of “locking up,” particularly in the lower back. Incorporating morning stretches or changing sleep positions can help counteract these effects.\nPregnancy\nBack pain is common during pregnancy. While it typically begins between the\n, it can start as early as during the first four weeks. For some that are pregnant, their\nback pain worsens during sleep\nand can cause them to wake up.\nPlacing a warm compress on the back can provide relief for lower back pain, as can regular stretching. When getting into and out of bed, using your leg strength instead of your back muscles to help you stand up can help prevent straining your lower back.\nwith the knees bent is also recommended during pregnancy, to relieve discomfort and support fetal health. You can support your spine during sleep by placing pillows under your abdomen, between your legs, and against the small of your back.\nPost-Workout Muscle Soreness\nExercising — especially activities that target or involve the lower back, such as weightlifting, running, or core workouts — can lead to delayed-onset muscle soreness (DOMS). This type of soreness typically sets in 12 to 24 hours after intense or unfamiliar exercise and peaks around 24 to 72 hours later. If you work out in the evening, you may not feel sore right away, but by the time you wake up the next morning, stiffness and discomfort in your lower back can be noticeable.\nWhile post-workout soreness is a normal part of the muscle recovery process, it can feel especially pronounced in the morning after your body has been still for several hours. Gentle morning stretches and staying well-hydrated can help relieve soreness, and building recovery time into your exercise routine may reduce next-day pain.\nMuscle Strain or Overuse\nMuscle strain is one of the most common causes of lower back pain, and it can often be triggered by overuse or sudden movements. Activities such as lifting heavy objects, twisting awkwardly, or engaging in repetitive motions can overstretch or tear the muscles and ligaments that support the spine. Even if the strain happens during the day, the discomfort can become more noticeable overnight as your body rests and inflammation sets in.\nRecovery typically involves rest, gentle stretching, and over-the-counter pain relief. If the pain persists for more than a few days or worsens, it may be worth consulting a doctor or physical therapist.\nGet Insights Into Your Sleep\nSign up to receive emails about how to improve your sleep,\u2028as well as our comprehensive Better Sleep Guidebook.\nDegenerative Disc Disease\nDegenerative disc disease can develop naturally with age, as the spinal discs between the vertebrae decrease in height. More than 90% of adults over 65 show some level of disc degeneration\n.\nFor some people, this process can happen with minimal or no pain. For others, the pain can be intense and feel\n. Having overweight or obesity can\nand any associated lower back pain.\nTreatment for degenerative disc disease may include pain medications, steroid injections, ice or heat therapy, physical therapy, acupuncture, and wearing a back brace.\nFibromyalgia\naffects up to 5% of people, with women being more at risk than men. The condition causes muscle pain, tension, and spasms throughout the body, including the back. Symptoms also include sleep problems, depression, and anxiety.\nAlthough there’s no cure for fibromyalgia, doctors may prescribe muscle relaxers and pain relievers to relieve symptoms. Therapies like massage, acupuncture, and physical therapy may also be recommended.\nOther Causes\nA number of other factors may contribute to lower back pain upon waking up. Lower back pain can be caused by other medical conditions and lifestyle factors such as:\nArthritis\nEndometriosis\nKidney stones\nMental health conditions like\nanxiety\nand\ndepression\nOccupations that require heavy lifting, pushing, or pulling\nOld age\nOsteoporosis\nPhysical injury\nPoor fitness\nSmoking\nSpinal cord problems like sciatica, spinal stenosis, or a herniated disc\nStress\nTumors\nWeight gain\nHow to Relieve Morning Lower Back Pain\nIt’s possible to\nsleep better with low back pain\n. You may want to consider making a few changes to your routine in order to relieve your lower back pain in the morning and start your day off more comfortably.\nChange or Modify Your Sleep Position\nAdjusting your sleep posture can help relieve pressure on your lower back and encourage proper spinal alignment throughout the night. For many people, sleeping on the back with a pillow under the knees or on the side with a pillow between the knees can ease lower back tension by promoting a more natural curve in the spine.\nIf you’re a stomach sleeper and have trouble switching positions, placing a thin pillow under your hips can help reduce strain on the lower back. Making small adjustments and experimenting with supportive pillow placement may significantly reduce pain and\nimprove sleep quality\nover time.\n“You want your spine to be aligned from head to tail, with gentle curves through your neck and low back, avoiding big bends and severe angles throughout the spine. The proper set up helps to reduce stress on your spine at night and can significantly reduce low back pain and improve your overall function.”\nGet a New Mattress or Topper\nInvesting in a new mattress — or even adding a quality mattress topper — can make a noticeable difference in how your back feels in the morning.\nResearch suggests medium firm mattresses are the\nbest mattresses for back pain\n. In one study of people with low back pain, those who slept on medium firm mattresses reported\nboth during sleep and upon getting up in the morning.\nLook for options that offer a balance of cushioning and support, allowing your spine to stay properly aligned while relieving pressure points. Memory foam, latex, and hybrid mattresses are popular choices for back pain sufferers, especially when paired with your preferred sleeping position. If a new mattress isn’t in the budget, a well-chosen\nmattress topper\ncan be a more affordable way to enhance comfort and reduce stiffness.\nTake Over-the-Counter Pain Medicine\nOver-the-counter (OTC) pain relievers can offer temporary relief from morning lower back pain, especially when the discomfort is due to inflammation, muscle strain, or post-workout soreness. Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen (Advil, Motrin) or naproxen (Aleve) are commonly used to reduce inflammation and alleviate pain.\nWhile OTC medications can help you manage occasional or mild morning pain, they should be used as a short-term solution rather than a long-term fix. Be sure to follow dosing instructions and talk to your doctor if you find yourself needing pain relief regularly. Persistent morning pain may signal an underlying issue that needs targeted treatment or lifestyle adjustments.\nTry Hot and Cold Therapy\nApplying heat or cold to your lower back in the morning can help reduce stiffness and ease discomfort. Cold therapy, such as an ice pack wrapped in a cloth, is most effective for reducing inflammation and numbing sharp pain, especially if the pain is linked to a recent strain or injury. It’s typically best used within the first 24 to 48 hours after the onset of symptoms.\nHeat therapy, on the other hand, helps relax tight muscles and improve blood flow to the area, making it ideal for soothing chronic tension or stiffness that builds up overnight. A warm shower, heating pad, or microwavable heat wrap can be especially effective for easing into movement after waking up.\nSome people benefit from alternating heat and cold depending on the nature of their pain. Always protect your skin with a barrier (like a towel) and limit sessions to 15 to 20 minutes at a time.\nGet Out of Bed Slowly\nTaking it slow when you get out of bed can be beneficial. You may want to use your arms to sit up slowly before moving your legs off the side of the bed. Once you plant your feet on the ground, shoulder-width apart, you can stand up slowly, using your leg strength instead of your back to help you up.\nAfter carefully standing, you can further relieve tension by reaching your arms up above your head and stretching slowly from side to side.\nDo Morning Stretches\nResearch shows that yoga can help manage recurring\n. Simple stretching exercises, even before you get out of bed, can relieve back pain.\nFor example, you can lie on your back and stretch your arms and hands above your head as far as you can, with your legs and feet stretching in the opposite direction. Hold for a few seconds before releasing.\nIt may also help to stretch out your lower back while still on the bed. To do this, you can bring your knees into your chest and hold, wrapping your arms around them. Then gently rock from side to side.\nA few more stretches can further relieve tension in the lower back and help you prepare for the day.\n1. Plank\nA plank increases your core strength, creating a\nprotective effect for your spine\n. With a stronger core, your body can use more of your abdominal muscles instead of your back, leading to less strain and injury throughout the day.\nLie on the floor facedown.\nPush yourself up onto your toes and forearms. Make sure that your elbows are directly beneath your shoulders and in line with your wrists.\nKeep your neck in alignment with the rest of your spine, without letting your abdomen sink too far down or up. Prevent straining your back by squeezing your abs, glutes, and thighs.\nHold this pose for anywhere from 10 to 60 seconds.\n2. Baby Cobra\nWhen you’re experiencing lower back pain, a baby cobra pose can help stretch your back and relieve tension.\nLie on your stomach on the floor, with your palms facing down underneath your shoulders, and your elbows and forearms close to the body.\nSlowly push yourself up using your arm strength, with your head facing forward and your neck straight.\nHold for 10 to 15 seconds, then lower down.\n3. Chair Pose\nStand up with your legs shoulder-width apart and your toes facing forward.\nSquat down like you’re sitting into a chair.\nKeep your knees bent at a 90-degree angle, with the goal of keeping them over your heels instead of your toes.\nHold for a few seconds, then stand back up.\nStay Active Throughout the Day\nDaily exercise can help keep your body limber. It also\n. A simple form of exercise, like walking, can be beneficial for reducing pain and improving sleep quality.\nIf you sit for long periods of time at your work, make sure to stand up, stretch, and walk around every 30 minutes or so. If your desk chair is not supportive, place a pillow or rolled towel behind your back for lumbar support, and let your feet rest on a footstool.\nWhen to Talk to Your Doctor\nWhile occasional morning back pain is common and often resolves with simple lifestyle adjustments, it’s important to consult a doctor if the pain is persistent, worsening, or interfering with your daily life. You should also seek medical attention if your back pain is accompanied by symptoms such as numbness or tingling in your legs, weakness, unexplained weight loss, or loss of bladder or bowel control, as these may indicate a more serious underlying condition.\nAdditionally, if your pain doesn’t improve with at-home care like stretching, heat or cold therapy, or over-the-counter medications, a healthcare provider can help identify the cause and recommend more targeted treatments. Chronic pain that lasts more than a few weeks, or pain that wakes you up at night, may require imaging tests or physical therapy to properly address the issue. Early intervention can prevent the problem from becoming more severe and help you return to restful, pain-free sleep.\nStill have questions? Ask our community!\nJoin our\nSleep Care Community\n— a trusted hub of sleep health professionals, product specialists, and people just like you. Whether you need expert sleep advice for your insomnia or you’re searching for the perfect mattress, we’ve got you covered. Get personalized guidance from the experts who know sleep best.","attrs_markdown":"[Skip to content](https:\/\/www.sleepfoundation.org\/physical-health\/waking-up-with-lower-back-pain#post_content)\n\n[![Sleep Foundation Logo](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2025\/10\/sd-logo.svg)](https:\/\/www.sleepfoundation.org\/)\n\n![Sleep Foundation Logo](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2025\/10\/sd-logo.svg)\n\n![Sleep Foundation Logo](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2025\/10\/sd-logo.svg)\n\nSLEEP PRODUCTS\n\n- Mattresses\n  Mattresses\n  \n  - [All Mattresses](https:\/\/www.sleepfoundation.org\/best-mattress)\n  - [Best Mattress of 2026](https:\/\/www.sleepfoundation.org\/best-mattress)\n  - Best of\n    - [Best Mattress for Side Sleepers](https:\/\/www.sleepfoundation.org\/best-mattress\/best-mattress-for-side-sleepers)\n    - [Best Mattress for Back Pain](https:\/\/www.sleepfoundation.org\/best-mattress\/best-mattress-for-back-pain)\n    - 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[Best Mattress for Heavy People](https:\/\/www.sleepfoundation.org\/best-mattress\/best-mattress-for-heavy-sleepers)\n    - MATERIAL\n      - [Best Memory Foam Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-memory-foam-mattress)\n      - [Best Latex Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-latex-mattress)\n      - [Best Innerspring Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-innerspring-mattress)\n      - [Best Hybrid Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-hybrid-mattress)\n    - COMFORT\n      - [Best Cooling Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-cooling-mattress)\n      - [Best Firm Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-firm-mattress)\n      - [Best Organic Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-organic-mattresses)\n      - [Most Comfortable Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/most-comfortable-mattresses)\n    - OTHER\n      - [Best Mattress in a Box](https:\/\/www.sleepfoundation.org\/best-mattress\/best-mattress-in-a-box)\n      - [Best Affordable Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-cheap-mattress)\n      - [Best King Size Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-king-mattress)\n      - [Best Mattress for Kids](https:\/\/www.sleepfoundation.org\/best-mattress\/best-mattress-for-kids)\n    - [![Mattress Finder](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2024\/04\/Mattresses-in-the-Sleep-Foundation-Test-Lab-3-300x125.jpg) Mattress Finder](https:\/\/www.sleepfoundation.org\/mattress-quiz\/results)   [![mattress sizes](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/02\/mattress-sizes-300x225.jpg) Mattress Sizes 101: Finding Your Perfect Fit](https:\/\/www.sleepfoundation.org\/mattress-sizes)\n  - Reviews\n    - POPULAR BRANDS\n      - [Casper](https:\/\/www.sleepfoundation.org\/mattress-reviews\/casper-mattress-review)\n      - [Saatva](https:\/\/www.sleepfoundation.org\/mattress-reviews\/saatva-mattress-review)\n      - [Sleep Number](https:\/\/www.sleepfoundation.org\/mattress-reviews\/sleep-number-classic-series-mattress-review)\n    - FOAM\n      - [Nectar Mattress](https:\/\/www.sleepfoundation.org\/mattress-reviews\/nectar-mattress-review)\n      - [Bear](https:\/\/www.sleepfoundation.org\/mattress-reviews\/bear-mattress-review)\n      - [Loom & Leaf](https:\/\/www.sleepfoundation.org\/mattress-reviews\/loom-and-leaf-mattress-review)\n      - [Tempur-Pedic](https:\/\/www.sleepfoundation.org\/mattress-reviews\/tempurpedic-adapt-mattress-review)\n    - HYBRID\n      - [Helix Mattress](https:\/\/www.sleepfoundation.org\/mattress-reviews\/helix-mattress-review)\n      - [DreamCloud Mattress](https:\/\/www.sleepfoundation.org\/mattress-reviews\/dreamcloud-mattress-review)\n      - [WinkBed Mattress](https:\/\/www.sleepfoundation.org\/mattress-reviews\/winkbed-mattress-review)\n    - [![Mattress Finder](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2024\/04\/Mattresses-in-the-Sleep-Foundation-Test-Lab-3-300x125.jpg) Mattress Finder](https:\/\/www.sleepfoundation.org\/mattress-quiz\/results)   [![mattress sizes](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/02\/mattress-sizes-300x225.jpg) Mattress Sizes 101: Finding Your Perfect Fit](https:\/\/www.sleepfoundation.org\/mattress-sizes)\n  - Compare\n    - MATTRESS MATCH\n      - [Mattress Finder Tool](https:\/\/www.sleepfoundation.org\/mattress-quiz\/results)\n      - [Take the Mattress Quiz](https:\/\/www.sleepfoundation.org\/mattress-quiz)\n    - POPULAR BRANDS\n      - [Nectar vs. Casper](https:\/\/www.sleepfoundation.org\/mattress-comparisons\/nectar-vs-casper)\n      - [Tempur-Pedic vs. Sleep Number](https:\/\/www.sleepfoundation.org\/mattress-comparisons\/tempurpedic-vs-sleep-number)\n    - LEARN\n      - [Do You Need a Box Spring?](https:\/\/www.sleepfoundation.org\/mattress-information\/do-you-need-a-box-spring)\n      - [What is Memory Foam?](https:\/\/www.sleepfoundation.org\/mattress-information\/what-is-memory-foam)\n    - [![Mattress Finder](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2024\/04\/Mattresses-in-the-Sleep-Foundation-Test-Lab-3-300x125.jpg) Mattress Finder](https:\/\/www.sleepfoundation.org\/mattress-quiz\/results)   [![mattress sizes](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/02\/mattress-sizes-300x225.jpg) Mattress Sizes 101: Finding Your Perfect Fit](https:\/\/www.sleepfoundation.org\/mattress-sizes)\n  - [All Mattresses](https:\/\/www.sleepfoundation.org\/best-mattress)\n- Bedding\n  Bedding\n  \n  - [All](https:\/\/www.sleepfoundation.org\/best-bedding)\n  - Pillows & Bedding\n    - PILLOWS\n      - [The Best Pillows of 2026](https:\/\/www.sleepfoundation.org\/best-pillows)\n      - [The Best Pillows for Side Sleepers](https:\/\/www.sleepfoundation.org\/best-pillows\/best-pillow-for-side-sleepers)\n      - [The Best Pillows for Neck Pain](https:\/\/www.sleepfoundation.org\/best-pillows\/best-pillow-for-neck-pain)\n    - SHEETS\n      - [Top-Rated Bed Sheets](https:\/\/www.sleepfoundation.org\/best-sheets)\n      - [Best Cooling Sheets](https:\/\/www.sleepfoundation.org\/best-sheets\/best-cooling-sheets)\n    - BEDDING\n      - [The Best Weighted Blankets of 2026](https:\/\/www.sleepfoundation.org\/best-weighted-blankets)\n      - [The Best Bedding of 2026](https:\/\/www.sleepfoundation.org\/best-bedding)\n      - [The Best Comforters](https:\/\/www.sleepfoundation.org\/best-bedding\/best-comforter)\n    - [![Best Cooling Comforters of 2026](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/09\/Saatva-Lightweight-Down-Alternative-Comforter-253x140-1.jpeg) Best Cooling Comforters of 2026](https:\/\/www.sleepfoundation.org\/best-bedding\/best-cooling-comforter)\n  - Mattress Toppers & More\n    - MATTRESS TOPPERS\n      - [The Best Mattress Toppers](https:\/\/www.sleepfoundation.org\/best-mattress-toppers)\n      - [Best Cooling Mattress Toppers](https:\/\/www.sleepfoundation.org\/best-mattress-toppers\/best-cooling-mattress-topper)\n      - [Best Memory Foam Mattress Toppers](https:\/\/www.sleepfoundation.org\/best-mattress-toppers\/best-memory-foam-mattress-topper)\n    - MATTRESS PADS\n      - [Best Mattress Pads](https:\/\/www.sleepfoundation.org\/best-mattress-pads)\n      - [Cooling Mattress Pads](https:\/\/www.sleepfoundation.org\/best-mattress-pads\/best-cooling-mattress-pad)\n    - PROTECTORS\n      - [The Best Mattress Protectors of 2026](https:\/\/www.sleepfoundation.org\/best-mattress-protectors)\n      - [Best Full Mattress Encasements](https:\/\/www.sleepfoundation.org\/best-mattress-protectors\/best-mattress-encasements)\n    - [![Best Cooling Comforters of 2026](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/09\/Saatva-Lightweight-Down-Alternative-Comforter-253x140-1.jpeg) Best Cooling Comforters of 2026](https:\/\/www.sleepfoundation.org\/best-bedding\/best-cooling-comforter)\n  - [All Bedding](https:\/\/www.sleepfoundation.org\/best-bedding)\n- Sleep Solutions\n  Sleep Solutions\n  \n  - [All Solutions](https:\/\/www.sleepfoundation.org\/sleep-solutions)\n  - Get Sleep Tested\n    - AT-HOME TESTING\n      - [Buy an At-Home Sleep Test](https:\/\/www.sleepfoundation.org\/home-sleep-test?cta_location=main_menu)\n      - [What's an At-Home Sleep Test?](https:\/\/www.sleepfoundation.org\/sleep-studies\/at-home-sleep-study)\n    - IN-LAB TESTING\n      - [How Does a Sleep Study Work?](https:\/\/www.sleepfoundation.org\/sleep-studies\/how-does-a-sleep-study-work)\n      - [How Much Does a Sleep Study Cost?](https:\/\/www.sleepfoundation.org\/sleep-studies\/how-much-does-a-sleep-study-cost)\n    - [![At Home Sleep Study](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/09\/SF_HST_CTA_Image-1-300x161.png) At Home Sleep Study](https:\/\/www.sleepfoundation.org\/home-sleep-test)   [![ResMed\\_AirSense\\_11\\_Machine\\_Package\\_1](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/01\/ResMed_AirSense_11_Machine_Package_1-300x300.webp) Best CPAP Machines of 2026](https:\/\/www.sleepfoundation.org\/best-cpap-machines)\n  - Sleep Therapy\n    - CPAP\n      - [The Best CPAP Machines](https:\/\/www.sleepfoundation.org\/best-cpap-machines)\n      - [Top-Rated CPAP Masks](https:\/\/www.sleepfoundation.org\/best-cpap-mask)\n      - [Need Therapy? Start Here](https:\/\/www.sleepfoundation.org\/home-sleep-test?cta_location=main_menu)\n    - ANTI-SNORING\n      - [The Best Anti-Snoring Mouthpieces](https:\/\/www.sleepfoundation.org\/best-anti-snoring-mouthpieces-and-mouthguards)\n      - [Mouth Taping](https:\/\/www.sleepfoundation.org\/snoring\/mouth-taping-for-sleep)\n      - [CPAP Alternatives](https:\/\/www.sleepfoundation.org\/sleep-apnea\/alternatives-to-cpap)\n    - SERVICES & SUPPLEMENTS\n      - [The Best Sleep Apps of 2026](https:\/\/www.sleepfoundation.org\/best-sleep-apps)\n      - [The Best Magnesium Supplements](https:\/\/www.sleepfoundation.org\/magnesium\/best-magnesium-for-sleep)\n      - [Best Sleep Supplements](https:\/\/www.sleepfoundation.org\/sleep-aids\/natural-sleep-aids)\n    - [![At Home Sleep Study](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/09\/SF_HST_CTA_Image-1-300x161.png) At Home Sleep Study](https:\/\/www.sleepfoundation.org\/home-sleep-test)   [![ResMed\\_AirSense\\_11\\_Machine\\_Package\\_1](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/01\/ResMed_AirSense_11_Machine_Package_1-300x300.webp) Best CPAP Machines of 2026](https:\/\/www.sleepfoundation.org\/best-cpap-machines)\n  - Sleep Environment\n    - SLEEP TECH\n      - [The Best Sleep Trackers We've Tested](https:\/\/www.sleepfoundation.org\/best-sleep-trackers)\n      - [Top-Rated White Noise Machines](https:\/\/www.sleepfoundation.org\/best-sleep-products\/best-white-noise-machines)\n    - BED FRAMES\n      - [The Best Adjustable Beds](https:\/\/www.sleepfoundation.org\/best-adjustable-bed)\n      - [Our Favorite Bed Frames](https:\/\/www.sleepfoundation.org\/best-bed-frames)\n    - PERSONAL CARE PRODUCTS\n      - [Blue Light Blocking Glasses](https:\/\/www.sleepfoundation.org\/best-sleep-products\/best-blue-light-blocking-glasses)\n      - [Wake-Up Lights](https:\/\/www.sleepfoundation.org\/best-sleep-products\/best-wake-up-lights)\n      - [Sleep Masks](https:\/\/www.sleepfoundation.org\/best-sleep-products\/best-sleep-masks)\n    - [![At Home Sleep Study](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/09\/SF_HST_CTA_Image-1-300x161.png) At Home Sleep Study](https:\/\/www.sleepfoundation.org\/home-sleep-test)   [![ResMed\\_AirSense\\_11\\_Machine\\_Package\\_1](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/01\/ResMed_AirSense_11_Machine_Package_1-300x300.webp) Best CPAP Machines of 2026](https:\/\/www.sleepfoundation.org\/best-cpap-machines)\n  - [All Solutions](https:\/\/www.sleepfoundation.org\/sleep-solutions)\n- Sleep Health\n  Sleep Health\n  \n  - [All Health](https:\/\/www.sleepfoundation.org\/sleep-topics)\n  - Sleep Disorders\n    - COMMON DISORDERS\n      - [Insomnia](https:\/\/www.sleepfoundation.org\/insomnia)\n      - [Parasomnias](https:\/\/www.sleepfoundation.org\/parasomnias)\n      - [Excessive Sleepiness](https:\/\/www.sleepfoundation.org\/excessive-sleepiness)\n    - BREATHING-RELATED\n      - [Sleep Apnea](https:\/\/www.sleepfoundation.org\/sleep-apnea)\n      - [Obstructive Sleep Apnea](https:\/\/www.sleepfoundation.org\/sleep-apnea\/obstructive-sleep-apnea)\n      - [Central Sleep Apnea](https:\/\/www.sleepfoundation.org\/sleep-apnea\/central-sleep-apnea)\n    - MOVEMENT-RELATED\n      - [Sleepwalking](https:\/\/www.sleepfoundation.org\/parasomnias\/sleepwalking)\n      - [Bruxism](https:\/\/www.sleepfoundation.org\/bruxism)\n      - [Restless Legs Syndrome](https:\/\/www.sleepfoundation.org\/restless-legs-syndrome)\n    - TESTING & TREATMENTS\n      - [CPAP](https:\/\/www.sleepfoundation.org\/cpap)\n      - [Home Sleep Test](https:\/\/www.sleepfoundation.org\/sleep-studies\/at-home-sleep-study)\n      - [What to Do When You Can't Sleep](https:\/\/www.sleepfoundation.org\/insomnia\/treatment\/what-do-when-you-cant-sleep)\n    - [![Woman Taking Melatonin](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/05\/woman-with-melatonin-300x200.jpg) Melatonin Dosage: How Much Melatonin to Take](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-dosage-how-much-should-you-take)   [![group of people drinking coffee](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/09\/group-of-people-drinking-coffee-300x200.jpg) 94% of Us Drink Caffeinated Beverages. But What Does it do to Our Sleep?](https:\/\/www.sleepfoundation.org\/sleep-news\/94-percent-of-us-drink-caffeinated-beverages)\n  - Improve Your Sleep\n    - SLEEP HABITS\n      - [The Ultimate Sleep Improvement Plan](https:\/\/www.sleepfoundation.org\/sleep-habits)\n      - [The 20 Most Proven Sleep Tips](https:\/\/www.sleepfoundation.org\/sleep-hygiene\/healthy-sleep-tips)\n      - [Sleep Hygiene](https:\/\/www.sleepfoundation.org\/sleep-hygiene)\n    - SLEEP AIDS\n      - [Melatonin](https:\/\/www.sleepfoundation.org\/melatonin)\n      - [Magnesium](https:\/\/www.sleepfoundation.org\/magnesium)\n      - [The Most Effective Sleep Aids](https:\/\/www.sleepfoundation.org\/sleep-aids)\n    - TOOLS & PRODUCTS\n      - [Sleep Calculator](https:\/\/www.sleepfoundation.org\/sleep-calculator)\n      - [7 Nights to Better Sleep](https:\/\/www.sleepfoundation.org\/sleep-habits\/7-night-sleep-habit-builder)\n      - [Submit Your Sleep Story](https:\/\/www.sleepfoundation.org\/about-us\/submit-your-sleep-story)\n    - [![Woman Taking Melatonin](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/05\/woman-with-melatonin-300x200.jpg) Melatonin Dosage: How Much Melatonin to Take](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-dosage-how-much-should-you-take)   [![group of people drinking coffee](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/09\/group-of-people-drinking-coffee-300x200.jpg) 94% of Us Drink Caffeinated Beverages. But What Does it do to Our Sleep?](https:\/\/www.sleepfoundation.org\/sleep-news\/94-percent-of-us-drink-caffeinated-beverages)\n  - Understand Your Sleep\n    - SCIENCE OF SLEEP\n      - [How Sleep Works](https:\/\/www.sleepfoundation.org\/how-sleep-works)\n      - [Circadian Rhythm](https:\/\/www.sleepfoundation.org\/circadian-rhythm)\n      - [The Stages of Sleep](https:\/\/www.sleepfoundation.org\/stages-of-sleep)\n    - IMPACTS\n      - [Snoring](https:\/\/www.sleepfoundation.org\/snoring)\n      - [Sleep Deprivation](https:\/\/www.sleepfoundation.org\/sleep-deprivation)\n      - [How Electronics Affect Your Sleep](https:\/\/www.sleepfoundation.org\/how-sleep-works\/how-electronics-affect-sleep)\n    - STATISTICS\n      - [Sleep Data & Research](https:\/\/www.sleepfoundation.org\/how-sleep-works\/sleep-facts-statistics)\n      - [How Much Sleep Do We Need?](https:\/\/www.sleepfoundation.org\/how-sleep-works\/how-much-sleep-do-we-really-need)\n    - [![Woman Taking Melatonin](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/05\/woman-with-melatonin-300x200.jpg) Melatonin Dosage: How Much Melatonin to Take](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-dosage-how-much-should-you-take)   [![group of people drinking coffee](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/09\/group-of-people-drinking-coffee-300x200.jpg) 94% of Us Drink Caffeinated Beverages. But What Does it do to Our Sleep?](https:\/\/www.sleepfoundation.org\/sleep-news\/94-percent-of-us-drink-caffeinated-beverages)\n  - [All Health](https:\/\/www.sleepfoundation.org\/sleep-topics)\n- About Us\n  About Us\n  \n  - Who We Are\n    - OUR MISSION\n      - [What We Do](https:\/\/www.sleepfoundation.org\/about-us)\n      - [Our Team](https:\/\/www.sleepfoundation.org\/about-us\/who-we-are)\n    - OUR MEDICAL TEAM\n      - [Medical Advisory Board](https:\/\/www.sleepfoundation.org\/about-us\/who-we-are#medical-advisory-board)\n    - OUR PROCESS\n      - [Editorial Policy](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy)\n      - [How We Review Products](https:\/\/www.sleepfoundation.org\/research-methodology)\n    - [![Test Lab: Expert Tested. Sleeper Approved.](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/08\/Bedroom-Environment-1-300x125.jpg) Test Lab: Expert Tested. Sleeper Approved.](https:\/\/www.sleepfoundation.org\/research-methodology)   [![Sleep Video Library](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/04\/best_clips.00_09_45_18.still029_720-300x169.jpg) Sleep Video Library](https:\/\/www.sleepfoundation.org\/video)\n  - [Contact Us](https:\/\/www.sleepfoundation.org\/about-us\/contact)\n- [Community](https:\/\/community.sleepfoundation.org\/)\n- [Sleep Quiz](https:\/\/www.sleepfoundation.org\/sleep-quiz)\n\n- [![Facebook Icon](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/02\/sf-facebook.svg)](https:\/\/www.facebook.com\/sleepisthefoundation\/)\n- [![Twitter Icon](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2022\/07\/sf-twitter.svg)](https:\/\/twitter.com\/sleepisthefound)\n- [![YouTube Icon](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2022\/07\/social_youtube.svg)](https:\/\/www.youtube.com\/c\/SleepIsTheFoundation)\n- [![Instagram Icon](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2022\/07\/sf-instagram.svg)](https:\/\/www.instagram.com\/sleepisthefoundation)\n- [![LinkedIn Icon](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/02\/sf-linkedin.svg)](https:\/\/www.linkedin.com\/showcase\/sleepisthefoundation)\n- [![TikTok Icon](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/02\/sf-tiktok.svg)](https:\/\/www.tiktok.com\/@sleepisthefoundation)\n\n[\/](https:\/\/www.sleepfoundation.org\/)  [Physical Health and Sleep](https:\/\/www.sleepfoundation.org\/physical-health)\n\n![Main Intro Section Image](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2025\/07\/Header-Image-12-1.svg)\n\n# Why Does My Lower Back Hurt When I Wake Up?\nUpdated August 14, 2025\n\nWritten by Jay Vera Summer\n\n![Jay Vera Summer](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2025\/01\/jay-vera-summer-2025-profile-photo-150x150.jpg)\n\nJay Vera Summer\n\nContributing Writer\n\nJay Vera Summer is a writer, editor, and wellness coach. She holds a Bachelor's of Science in psychology and Master's degrees in both writing and public policy.\n\n[Read Full Bio](https:\/\/www.sleepfoundation.org\/about-us\/who-we-are#jay_vera_summer)\n\nWant to read more about all our experts in the field?\n\n[Learn About The Editorial Team](https:\/\/www.sleepfoundation.org\/about-us)\n\n\\| Medically Reviewed by Jenny Iyo, DPT\n\n![Jenny Iyo, DPT](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2022\/07\/jenny-iyo-1-150x150.jpeg)\n\nJenny Iyo, DPT\n\nPhysical Therapist\n\nDr. Iyo is a Doctor of Physical Therapy at an orthopedic clinic in Seattle. She specializes in hands-on therapy and tailored exercise programs.\n\n[Read Full Bio](https:\/\/www.sleepfoundation.org\/about-us\/who-we-are#jenny_iyo,_dpt)\n\nWant to read more about all our experts in the field?\n\n[Learn About The Editorial Team](https:\/\/www.sleepfoundation.org\/about-us)\n\n- [Poor Sleep Posture](https:\/\/www.sleepfoundation.org\/physical-health\/waking-up-with-lower-back-pain#poor-sleep-posture)\n- [Unsupportive Mattress](https:\/\/www.sleepfoundation.org\/physical-health\/waking-up-with-lower-back-pain#unsupportive-mattress)\n- [Lack of Movement During Sleep](https:\/\/www.sleepfoundation.org\/physical-health\/waking-up-with-lower-back-pain#lack-of-movement-during-sleep)\n- [Pregnancy](https:\/\/www.sleepfoundation.org\/physical-health\/waking-up-with-lower-back-pain#pregnancy)\n- [Post-Workout Muscle Soreness](https:\/\/www.sleepfoundation.org\/physical-health\/waking-up-with-lower-back-pain#post-workout-muscle-soreness)\n- [Muscle Strain or Overuse](https:\/\/www.sleepfoundation.org\/physical-health\/waking-up-with-lower-back-pain#muscle-strain-or-overuse)\n- [Degenerative Disc Disease](https:\/\/www.sleepfoundation.org\/physical-health\/waking-up-with-lower-back-pain#degenerative-disc-disease)\n- [Fibromyalgia](https:\/\/www.sleepfoundation.org\/physical-health\/waking-up-with-lower-back-pain#fibromyalgia)\n- [Other Causes](https:\/\/www.sleepfoundation.org\/physical-health\/waking-up-with-lower-back-pain#other-causes)\n\nKey Takeaways\n\n- **Causes:** Morning lower back pain is often caused by poor sleeping posture, an unsupportive mattress, or underlying health issues like arthritis, disc problems, or muscle stiffness.\n- **Prevention:** Maintaining good sleep posture, using a supportive mattress, and staying physically active during the day can help prevent morning lower back pain.\n- **Pain Relief:** Gentle morning stretches, applying heat, or using over-the-counter pain relievers can ease stiffness and reduce discomfort upon waking.\n- **Next Steps:** If your lower back pain continues, talk to your doctor or invest in a new mattress better suited to your needs.\n\nLower back pain is the most common type of musculoskeletal pain experienced by adults, with  experiencing it at least some point in their lives, and 23% experiencing it on a chronic basis.\n\nSome mild back pain in the morning is not unusual. In many cases, you can chalk it up to the normal stiffness you feel after staying in one position for several hours. But, if you’re still feeling pain after you’ve gotten out of bed and started to move around, there may be something specific causing your back pain. It could be an underlying medical condition, an inadequate mattress, or even your sleeping position.\n\n## Reasons for Waking Up With Lower Back Pain\nThere are a number of potential causes for lower back pain in the morning. Here are some of the most common.\n\n### Poor Sleep Posture\nIf you feel lower back pain every morning after sleeping, your  could be at fault. Sleeping in an unsupportive position can increase pressure on your spine and lead to back pain.\n\nWhen you [sleep on your stomach](https:\/\/www.sleepfoundation.org\/sleeping-positions\/sleeping-on-stomach), you’re more likely to twist your neck out of alignment with the rest of your spine. Depending on the firmness of your mattress, your lower abdomen may also sink more deeply than the rest of your spine, uncomfortably stretching your back out of alignment. To prevent this, try sleeping on your stomach without a head pillow and by placing a thin pillow beneath your lower abdomen.\n\nBack sleeping makes it easier to keep your spine straight but can still lead to back pain if you don’t support your spine’s natural curves. To help prevent discomfort, place a pillow beneath your knees.\n\n**Side sleeping** is considered the best position for avoiding back pain.\n\nPeople who sleep on their side report fewer back pain symptoms, but it’s still possible to press your spine out of alignment. You can prevent this by [choosing a head pillow](https:\/\/www.sleepfoundation.org\/best-pillows\/best-pillow-for-back-pain) with a loft that matches the distance between your neck and your shoulder, and sleeping with a pillow between your knees to even out your hips.\n\n![](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/07\/How-to-Sleep-With-Lower-Back-Pain-853x1024.webp)\n\n### Unsupportive Mattress\nYour sleeping position can only do so much to relieve lower back pain in the morning if you’re sleeping on an [old, unsupportive mattress](https:\/\/www.sleepfoundation.org\/mattress-construction\/signs-of-a-bad-bed). If you have had your mattress for more than five years, it may be time to consider replacing it.\n\nIn one study, participants , which averaged 9.5 years old, with new ones. Over the following month, their sleep quality measurably improved each week, as did their back pain.\n\nOverall, **medium firm mattresses** reduced back pain symptoms by nearly half.\n\nEven if your mattress is relatively new, it may just not be a good fit for you or your sleeping position. It could be too firm or too soft to provide adequate support. In general, [medium firm mattresses](https:\/\/www.sleepfoundation.org\/best-mattress\/best-medium-firm-mattress) tend to reduce lower back pain more effectively than firm mattresses do.\n\n### Lack of Movement During Sleep\nWhen you sleep, your body naturally goes through long periods of stillness, especially during deeper stages of sleep. While rest is essential for recovery, staying in one position too long — particularly if that position places strain on your spine — can lead to stiffness, muscle tightness, and discomfort in the lower back.\n\nOver time, a lack of subtle movements that typically help redistribute pressure and keep the spine aligned can result in inflammation or a sense of “locking up,” particularly in the lower back. Incorporating morning stretches or changing sleep positions can help counteract these effects.\n\n### Pregnancy\nBack pain is common during pregnancy. While it typically begins between the , it can start as early as during the first four weeks. For some that are pregnant, their back pain worsens during sleep and can cause them to wake up.\n\nPlacing a warm compress on the back can provide relief for lower back pain, as can regular stretching. When getting into and out of bed, using your leg strength instead of your back muscles to help you stand up can help prevent straining your lower back.\n\nwith the knees bent is also recommended during pregnancy, to relieve discomfort and support fetal health. You can support your spine during sleep by placing pillows under your abdomen, between your legs, and against the small of your back.\n\n### Post-Workout Muscle Soreness\nExercising — especially activities that target or involve the lower back, such as weightlifting, running, or core workouts — can lead to delayed-onset muscle soreness (DOMS). This type of soreness typically sets in 12 to 24 hours after intense or unfamiliar exercise and peaks around 24 to 72 hours later. If you work out in the evening, you may not feel sore right away, but by the time you wake up the next morning, stiffness and discomfort in your lower back can be noticeable.\n\nWhile post-workout soreness is a normal part of the muscle recovery process, it can feel especially pronounced in the morning after your body has been still for several hours. Gentle morning stretches and staying well-hydrated can help relieve soreness, and building recovery time into your exercise routine may reduce next-day pain.\n\n### Muscle Strain or Overuse\nMuscle strain is one of the most common causes of lower back pain, and it can often be triggered by overuse or sudden movements. Activities such as lifting heavy objects, twisting awkwardly, or engaging in repetitive motions can overstretch or tear the muscles and ligaments that support the spine. Even if the strain happens during the day, the discomfort can become more noticeable overnight as your body rests and inflammation sets in.\n\nRecovery typically involves rest, gentle stretching, and over-the-counter pain relief. If the pain persists for more than a few days or worsens, it may be worth consulting a doctor or physical therapist.\n\n## Get Insights Into Your Sleep\nSign up to receive emails about how to improve your sleep, as well as our comprehensive Better Sleep Guidebook.\n\n![](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2018\/10\/Email-Capture-Icon.svg)\n### Degenerative Disc Disease\nDegenerative disc disease can develop naturally with age, as the spinal discs between the vertebrae decrease in height. More than 90% of adults over 65 show some level of disc degeneration  [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) Spine[View Source](https:\/\/www.sleepfoundation.org\/physical-health\/waking-up-with-lower-back-pain#references-283296) .\n\nFor some people, this process can happen with minimal or no pain. For others, the pain can be intense and feel . Having overweight or obesity can  and any associated lower back pain.\n\nTreatment for degenerative disc disease may include pain medications, steroid injections, ice or heat therapy, physical therapy, acupuncture, and wearing a back brace.\n\n### Fibromyalgia\naffects up to 5% of people, with women being more at risk than men. The condition causes muscle pain, tension, and spasms throughout the body, including the back. Symptoms also include sleep problems, depression, and anxiety.\n\nAlthough there’s no cure for fibromyalgia, doctors may prescribe muscle relaxers and pain relievers to relieve symptoms. Therapies like massage, acupuncture, and physical therapy may also be recommended.\n\n### Other Causes\nA number of other factors may contribute to lower back pain upon waking up. Lower back pain can be caused by other medical conditions and lifestyle factors such as:\n\n- Arthritis\n- Endometriosis\n- Kidney stones\n- Mental health conditions like [anxiety](https:\/\/www.sleepfoundation.org\/mental-health\/anxiety-and-sleep)and [depression](https:\/\/www.sleepfoundation.org\/mental-health\/depression-and-sleep)\n- Occupations that require heavy lifting, pushing, or pulling\n- Old age\n- Osteoporosis\n- Physical injury\n- Poor fitness\n- Smoking\n- Spinal cord problems like sciatica, spinal stenosis, or a herniated disc\n- Stress\n- Tumors\n- Weight gain\n## How to Relieve Morning Lower Back Pain\nIt’s possible to [sleep better with low back pain](https:\/\/www.sleepfoundation.org\/physical-health\/how-to-sleep-with-lower-back-pain). You may want to consider making a few changes to your routine in order to relieve your lower back pain in the morning and start your day off more comfortably.\n\n### Change or Modify Your Sleep Position\nAdjusting your sleep posture can help relieve pressure on your lower back and encourage proper spinal alignment throughout the night. For many people, sleeping on the back with a pillow under the knees or on the side with a pillow between the knees can ease lower back tension by promoting a more natural curve in the spine.\n\nIf you’re a stomach sleeper and have trouble switching positions, placing a thin pillow under your hips can help reduce strain on the lower back. Making small adjustments and experimenting with supportive pillow placement may significantly reduce pain and [improve sleep quality](https:\/\/www.sleepfoundation.org\/sleep-hygiene\/how-to-determine-poor-quality-sleep) over time.\n\n“You want your spine to be aligned from head to tail, with gentle curves through your neck and low back, avoiding big bends and severe angles throughout the spine. The proper set up helps to reduce stress on your spine at night and can significantly reduce low back pain and improve your overall function.”\n\n![Jenny Iyo, DPT](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2022\/07\/jenny-iyo-1-150x150.jpeg)\n\nJenny Iyo, DPT\n\nPhysical Therapist, DPT\n### Get a New Mattress or Topper\nInvesting in a new mattress — or even adding a quality mattress topper — can make a noticeable difference in how your back feels in the morning.\n\nResearch suggests medium firm mattresses are the [best mattresses for back pain](https:\/\/www.sleepfoundation.org\/best-mattress\/best-mattress-for-back-pain). In one study of people with low back pain, those who slept on medium firm mattresses reported  both during sleep and upon getting up in the morning.\n\nLook for options that offer a balance of cushioning and support, allowing your spine to stay properly aligned while relieving pressure points. Memory foam, latex, and hybrid mattresses are popular choices for back pain sufferers, especially when paired with your preferred sleeping position. If a new mattress isn’t in the budget, a well-chosen [mattress topper](https:\/\/www.sleepfoundation.org\/best-mattress-toppers\/best-mattress-topper-for-back-pain) can be a more affordable way to enhance comfort and reduce stiffness.\n\n### Take Over-the-Counter Pain Medicine\nOver-the-counter (OTC) pain relievers can offer temporary relief from morning lower back pain, especially when the discomfort is due to inflammation, muscle strain, or post-workout soreness. Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen (Advil, Motrin) or naproxen (Aleve) are commonly used to reduce inflammation and alleviate pain.\n\nWhile OTC medications can help you manage occasional or mild morning pain, they should be used as a short-term solution rather than a long-term fix. Be sure to follow dosing instructions and talk to your doctor if you find yourself needing pain relief regularly. Persistent morning pain may signal an underlying issue that needs targeted treatment or lifestyle adjustments.\n\n### Try Hot and Cold Therapy\nApplying heat or cold to your lower back in the morning can help reduce stiffness and ease discomfort. Cold therapy, such as an ice pack wrapped in a cloth, is most effective for reducing inflammation and numbing sharp pain, especially if the pain is linked to a recent strain or injury. It’s typically best used within the first 24 to 48 hours after the onset of symptoms.\n\nHeat therapy, on the other hand, helps relax tight muscles and improve blood flow to the area, making it ideal for soothing chronic tension or stiffness that builds up overnight. A warm shower, heating pad, or microwavable heat wrap can be especially effective for easing into movement after waking up.\n\nSome people benefit from alternating heat and cold depending on the nature of their pain. Always protect your skin with a barrier (like a towel) and limit sessions to 15 to 20 minutes at a time.\n\n### Get Out of Bed Slowly\nTaking it slow when you get out of bed can be beneficial. You may want to use your arms to sit up slowly before moving your legs off the side of the bed. Once you plant your feet on the ground, shoulder-width apart, you can stand up slowly, using your leg strength instead of your back to help you up.\n\nAfter carefully standing, you can further relieve tension by reaching your arms up above your head and stretching slowly from side to side.\n\n### Do Morning Stretches\nResearch shows that yoga can help manage recurring . Simple stretching exercises, even before you get out of bed, can relieve back pain.\n\nFor example, you can lie on your back and stretch your arms and hands above your head as far as you can, with your legs and feet stretching in the opposite direction. Hold for a few seconds before releasing.\n\nIt may also help to stretch out your lower back while still on the bed. To do this, you can bring your knees into your chest and hold, wrapping your arms around them. Then gently rock from side to side.\n\nA few more stretches can further relieve tension in the lower back and help you prepare for the day.\n\n#### 1\\. Plank\nA plank increases your core strength, creating a protective effect for your spine. With a stronger core, your body can use more of your abdominal muscles instead of your back, leading to less strain and injury throughout the day.\n\n1. Lie on the floor facedown.\n2. Push yourself up onto your toes and forearms. Make sure that your elbows are directly beneath your shoulders and in line with your wrists.\n3. Keep your neck in alignment with the rest of your spine, without letting your abdomen sink too far down or up. Prevent straining your back by squeezing your abs, glutes, and thighs.\n4. Hold this pose for anywhere from 10 to 60 seconds.\n#### 2\\. Baby Cobra\nWhen you’re experiencing lower back pain, a baby cobra pose can help stretch your back and relieve tension.\n\n1. Lie on your stomach on the floor, with your palms facing down underneath your shoulders, and your elbows and forearms close to the body.\n2. Slowly push yourself up using your arm strength, with your head facing forward and your neck straight.\n3. Hold for 10 to 15 seconds, then lower down.\n#### 3\\. Chair Pose\n1. Stand up with your legs shoulder-width apart and your toes facing forward.\n2. Squat down like you’re sitting into a chair.\n3. Keep your knees bent at a 90-degree angle, with the goal of keeping them over your heels instead of your toes.\n4. Hold for a few seconds, then stand back up.\n### Stay Active Throughout the Day\nDaily exercise can help keep your body limber. It also . A simple form of exercise, like walking, can be beneficial for reducing pain and improving sleep quality.\n\nIf you sit for long periods of time at your work, make sure to stand up, stretch, and walk around every 30 minutes or so. If your desk chair is not supportive, place a pillow or rolled towel behind your back for lumbar support, and let your feet rest on a footstool.\n\n## When to Talk to Your Doctor\nWhile occasional morning back pain is common and often resolves with simple lifestyle adjustments, it’s important to consult a doctor if the pain is persistent, worsening, or interfering with your daily life. You should also seek medical attention if your back pain is accompanied by symptoms such as numbness or tingling in your legs, weakness, unexplained weight loss, or loss of bladder or bowel control, as these may indicate a more serious underlying condition.\n\nAdditionally, if your pain doesn’t improve with at-home care like stretching, heat or cold therapy, or over-the-counter medications, a healthcare provider can help identify the cause and recommend more targeted treatments. Chronic pain that lasts more than a few weeks, or pain that wakes you up at night, may require imaging tests or physical therapy to properly address the issue. Early intervention can prevent the problem from becoming more severe and help you return to restful, pain-free sleep.\n\n![](https:\/\/www.sleepfoundation.org\/wp-content\/themes\/onecaremedia-child\/assets\/images\/sf-question-bubble.svg)\n\n### Still have questions? Ask our community\\!\nJoin our [Sleep Care Community](https:\/\/community.sleepfoundation.org\/) — a trusted hub of sleep health professionals, product specialists, and people just like you. Whether you need expert sleep advice for your insomnia or you’re searching for the perfect mattress, we’ve got you covered. Get personalized guidance from the experts who know sleep best.\n\n[About Our Editorial Team](https:\/\/www.sleepfoundation.org\/about-us)\n\n![Jay Vera Summer](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2025\/01\/jay-vera-summer-2025-profile-photo-150x150.jpg)\n\nWritten By\n\n### Jay Vera Summer,  Contributing Writer\n\nJay Vera Summer is a writer, editor, and wellness coach. She holds a Bachelor's of Science in psychology and Master's degrees in both writing and public policy.\n\n![Jenny Iyo, DPT](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2022\/07\/jenny-iyo-1-150x150.jpeg)\n\nMedically Reviewed by\n\n### Jenny Iyo, DPT,  Physical Therapist   DPT\n\nDr. Iyo is a Doctor of Physical Therapy at an orthopedic clinic in Seattle. She specializes in hands-on therapy and tailored exercise programs.\n\n[Learn more about our Editorial Team](https:\/\/www.sleepfoundation.org\/about-us\/who-we-are#team)\n\n## References 12 Sources\n1. Balagué, F., Mannion, A. F., Pellisé, F., & Cedraschi, C. (2012). Non-specific low back pain. Lancet (London, England), 379(9814), 482–491.\n   <https:\/\/pubmed.ncbi.nlm.nih.gov\/21982256\/>\n2. Cary, D., Briffa, K., & McKenna, L. (2019). Identifying relationships between sleep posture and non-specific spinal symptoms in adults: A scoping review. BMJ Open, 9(6), e027633.\n   <https:\/\/pubmed.ncbi.nlm.nih.gov\/31256029\/>\n3. Jacobson, B. H., Boolani, A., & Smith, D. B. (2009). Changes in back pain, sleep quality, and perceived stress after introduction of new bedding systems. Journal of Chiropractic Medicine, 8(1), 1–8.\n   <https:\/\/pubmed.ncbi.nlm.nih.gov\/19646380\/>\n4. Sabino, J., & Grauer, J. N. (2008). Pregnancy and low back pain. Current Reviews in Musculoskeletal Medicine, 1(2), 137–141.\n   <https:\/\/pubmed.ncbi.nlm.nih.gov\/19468887\/>\n5. A.D.A.M. Medical Encyclopedia. (2020, June 2). Problems sleeping during pregnancy. MedlinePlus.\n   <https:\/\/medlineplus.gov\/ency\/patientinstructions\/000559.htm>\n6. Hicks GE, Morone N, Weiner DK. Degenerative lumbar disc and facet disease in older adults: prevalence and clinical correlates. Spine (Phila Pa 1976). 2009;34(12):1301-1306. doi:10.1097\/BRS.0b013e3181a18263\n   <https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC2867597\/>\n7. Bailly, F., Maigne, J. Y., Genevay, S., Marty, M., Gandjbakhch, F., Rozenberg, S., & Foltz, V. (2014). Inflammatory pain pattern and pain with lumbar extension associated with Modic 1 changes on MRI: A prospective case-control study of 120 patients. European Spine Journal, 23(3), 493–497.\n   <https:\/\/pubmed.ncbi.nlm.nih.gov\/24221918\/>\n8. Samartzis, D., Karppinen, J., Cheung, J. P., & Lotz, J. (2013). Disk degeneration and low back pain: Are they fat-related conditions? Global Spine Journal, 3(3), 133–144.\n   <https:\/\/pubmed.ncbi.nlm.nih.gov\/24436864\/>\n9. A.D.A.M. Medical Encyclopedia. (2021, June 9). Fibromyalgia. MedlinePlus.\n   <https:\/\/medlineplus.gov\/ency\/article\/000427.htm>\n10. Kovacs, F. M., Abraira, V., Peña, A., Martín-Rodríguez, J. G., Sánchez-Vera, M., Ferrer, E., Ruano, D., Guillén, P., Gestoso, M., Muriel, A., Zamora, J., Gil del Real, M. T., & Mufraggi, N. (2003). Effect of firmness of mattress on chronic non-specific low-back pain: randomised, double-blind, controlled, multicentre trial. Lancet (London, England), 362(9396), 1599–1604.\n    <https:\/\/pubmed.ncbi.nlm.nih.gov\/14630439\/>\n11. Tilbrook, H. E., Cox, H., Hewitt, C. E., Kang’ombe, A. R., Chuang, L-H., Jayakody, S., Aplin, J. D., Semlyen, A., Trewhela, A., Watt, I., & Torgerson, D. J. (2011). Yoga for chronic low back pain: A randomized trial. Annals of Internal Medicine, 155(9), 569–578.\n    <https:\/\/pubmed.ncbi.nlm.nih.gov\/22041945\/>\n12. Dolezal, B. A., Neufeld, E. V., Boland, D. M., Martin, J. L., & Cooper, C. B. (2017). Interrelationship between sleep and exercise: A systematic review. 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Up?](https:\/\/www.sleepfoundation.org\/physical-health\/why-does-my-body-ache-when-i-wake-up)\n\nBy Jay Vera Summer  July 16, 2025\n***\n\n[![man taking testosterone supplements](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/10\/testosterone-replacement-300x200.jpg)](https:\/\/www.sleepfoundation.org\/physical-health\/sleep-and-testosterone)\n\n[How Does Testosterone Affect Sleep?](https:\/\/www.sleepfoundation.org\/physical-health\/sleep-and-testosterone)\n\nBy Eric Suni  July 16, 2025\n***\n\n[![a person holds a pack of cigarettes](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/11\/nicotine-and-sleep-300x200.jpg)](https:\/\/www.sleepfoundation.org\/physical-health\/nicotine-and-sleep)\n\n[Nicotine and Sleep](https:\/\/www.sleepfoundation.org\/physical-health\/nicotine-and-sleep)\n\nBy Rob Newsom  July 16, 2025\n***\n\n[![middle-age woman waking 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Relationship](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2009\/04\/epilepsy-and-sleep-300x200.jpg)](https:\/\/www.sleepfoundation.org\/physical-health\/epilepsy-and-sleep)\n\n[Epilepsy and Sleep: Understanding the Relationship](https:\/\/www.sleepfoundation.org\/physical-health\/epilepsy-and-sleep)\n\nBy Jay Vera Summer  July 15, 2025\n***\n\n[![An older woman with GERD holds her chest](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2009\/04\/GERD-and-Sleep-update-300x200.jpg)](https:\/\/www.sleepfoundation.org\/physical-health\/gerd-and-sleep)\n\n[How to Sleep Better with GERD](https:\/\/www.sleepfoundation.org\/physical-health\/gerd-and-sleep)\n\nBy Eric Suni  July 15, 2025\n***\n\n[![Cataplexy](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/11\/Cataplexy-300x125.jpg)](https:\/\/www.sleepfoundation.org\/physical-health\/cataplexy)\n\n[Cataplexy: What Causes It & How To Cope](https:\/\/www.sleepfoundation.org\/physical-health\/cataplexy)\n\nBy Jay Vera Summer  July 15, 2025\n***\n\n[![Fibromyalgia](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/11\/Fibromyalgia-300x200.jpg)](https:\/\/www.sleepfoundation.org\/physical-health\/fibromyalgia-and-sleep)\n\n[Fibromyalgia and Sleep](https:\/\/www.sleepfoundation.org\/physical-health\/fibromyalgia-and-sleep)\n\nBy Daniel Noyed  July 15, 2025\n***\n\n[![Lack of Sleep and Diabetes](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/11\/Diabetes-and-Sleep-300x200.jpg)](https:\/\/www.sleepfoundation.org\/physical-health\/lack-of-sleep-and-diabetes)\n\n[Lack of Sleep and Diabetes](https:\/\/www.sleepfoundation.org\/physical-health\/lack-of-sleep-and-diabetes)\n\nBy Danielle Pacheco  July 15, 2025\n***\n\n[![Cancer and Sleep](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/11\/Cancer-and-Sleep-JPG_opt-300x200.jpg)](https:\/\/www.sleepfoundation.org\/physical-health\/cancer-and-sleep)\n\n[Cancer and Sleep](https:\/\/www.sleepfoundation.org\/physical-health\/cancer-and-sleep)\n\nBy Eric Suni  July 15, 2025\n***\n\n[![elderly woman talking to caregiver](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/12\/shutterstock_1852862020-300x200.jpg)](https:\/\/www.sleepfoundation.org\/physical-health\/alzheimers-disease-and-sleep)\n\n[Alzheimer’s Disease and Sleep](https:\/\/www.sleepfoundation.org\/physical-health\/alzheimers-disease-and-sleep)\n\nBy Alexa Fry  July 15, 2025\n***\n\n[![Diet and Exercise and Sleep](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/12\/Diet-and-Exercise-and-Sleep-300x125.jpg)](https:\/\/www.sleepfoundation.org\/physical-health\/diet-exercise-sleep)\n\n[The Connection Between Diet, Exercise, and Sleep](https:\/\/www.sleepfoundation.org\/physical-health\/diet-exercise-sleep)\n\nBy Rob Newsom  July 15, 2025\n***\n\n[![woman at the 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Hands While Sleeping](https:\/\/www.sleepfoundation.org\/physical-health\/numbness-in-hands-while-sleeping)\n\nBy Lucy Bryan  July 15, 2025\n***\n\n[![Man yawning at work](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/07\/Excessive-Yawning-What-Does-It-Mean-and-How-to-Treat-It-300x200.jpg)](https:\/\/www.sleepfoundation.org\/physical-health\/excessive-yawning)\n\n[Excessive Yawning: What Does It Mean and How to Treat It](https:\/\/www.sleepfoundation.org\/physical-health\/excessive-yawning)\n\nBy Jay Vera Summer  July 15, 2025\n***\n\n[![A man discusses head xrays with a health professional](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/09\/Is-It-Safe-To-Sleep-If-You-Have-a-Concussion-300x158.jpg)](https:\/\/www.sleepfoundation.org\/physical-health\/concussion-sleep)\n\n[Is It Safe To Sleep If You Have a Concussion?](https:\/\/www.sleepfoundation.org\/physical-health\/concussion-sleep)\n\nBy Danielle Pacheco  July 15, 2025\n***\n\n[![A woman places her hand near her mouth](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/09\/Dry-Mouth-At-Night-What-Causes-It-and-How-to-Prevent-It-300x193.jpg)](https:\/\/www.sleepfoundation.org\/physical-health\/dry-mouth-at-night-while-sleeping)\n\n[What Causes Dry Mouth at Night?](https:\/\/www.sleepfoundation.org\/physical-health\/dry-mouth-at-night-while-sleeping)\n\nBy Jay Vera Summer  July 15, 2025\n***\n\n[![stock image of a couple lying in bed together beneath a pink blanket](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/10\/Farting-During-Sleep-Causes-and-Tips-for-Reducing-It--300x188.jpg)](https:\/\/www.sleepfoundation.org\/physical-health\/can-you-fart-in-your-sleep)\n\n[Farting During Sleep: Causes and Tips for Reducing It](https:\/\/www.sleepfoundation.org\/physical-health\/can-you-fart-in-your-sleep)\n\nBy Daniel Noyed  July 15, 2025\n***\n\n[![A woman clasps her side in response to intercostal muscle strain](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/10\/How-to-Sleep-With-Intercostal-Muscle-Strain-300x188.jpg)](https:\/\/www.sleepfoundation.org\/physical-health\/how-to-sleep-with-intercostal-muscle-strain)\n\n[Rest and Recovery: How to Sleep With Intercostal Muscle Strain](https:\/\/www.sleepfoundation.org\/physical-health\/how-to-sleep-with-intercostal-muscle-strain)\n\nBy Danielle Pacheco  July 15, 2025\n***\n\n[![Can a Lack of Sleep Cause Nausea?](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2022\/06\/nausea-300x200.jpg)](https:\/\/www.sleepfoundation.org\/physical-health\/can-lack-of-sleep-cause-nausea)\n\n[Can a Lack of Sleep Cause Nausea?](https:\/\/www.sleepfoundation.org\/physical-health\/can-lack-of-sleep-cause-nausea)\n\nBy Jay Vera Summer  July 15, 2025\n***\n\n[![stock photo of a woman with sleeping mask](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2022\/09\/beauty-sleep3-300x200.jpg)](https:\/\/www.sleepfoundation.org\/physical-health\/beauty-sleep)\n\n[Beauty Sleep: Why Rest and Relaxation Impact Appearance](https:\/\/www.sleepfoundation.org\/physical-health\/beauty-sleep)\n\nBy Yazan Hamzeh  July 15, 2025\n***\n\n[![Young woman with a sore throat](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/06\/young-woman-with-sore-throat-300x200.jpg)](https:\/\/www.sleepfoundation.org\/physical-health\/how-to-sleep-with-a-sore-throat)\n\n[How to Sleep With a Sore Throat](https:\/\/www.sleepfoundation.org\/physical-health\/how-to-sleep-with-a-sore-throat)\n\nBy Jay Vera Summer  July 15, 2025\n***\n\n[![Person with autism unable to sleep](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/06\/person-with-autism-unable-to-sleep-300x200.jpg)](https:\/\/www.sleepfoundation.org\/physical-health\/autism-and-sleep)\n\n[Autism and Sleep](https:\/\/www.sleepfoundation.org\/physical-health\/autism-and-sleep)\n\nBy Jay Vera Summer  July 15, 2025\n***\n\n[![A woman tests her blood oxygen levels](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/06\/woman-testing-blood-oxygen-levels-300x209.jpg)](https:\/\/www.sleepfoundation.org\/physical-health\/what-are-normal-oxygen-levels-during-sleep)\n\n[Normal Oxygen Levels While Sleeping](https:\/\/www.sleepfoundation.org\/physical-health\/what-are-normal-oxygen-levels-during-sleep)\n\nBy Jay Vera Summer  July 15, 2025\n***\n\n[![A person tries to sleep with tinnitus](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/10\/trying-to-sleep-with-tinnitus-300x200.jpg)](https:\/\/www.sleepfoundation.org\/physical-health\/how-to-sleep-with-tinnitus)\n\n[How To Sleep with Tinnitus](https:\/\/www.sleepfoundation.org\/physical-health\/how-to-sleep-with-tinnitus)\n\nBy Jay Vera Summer  July 15, 2025\n***\n\n[![young man suffers from migraine](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/12\/migraines-sleep-300x200.jpg)](https:\/\/www.sleepfoundation.org\/physical-health\/migraines-sleep)\n\n[Migraines and Sleep: A Bidirectional Relationship](https:\/\/www.sleepfoundation.org\/physical-health\/migraines-sleep)\n\nBy Jay Vera Summer  July 15, 2025\n***\n\n[![woman with anemia](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2024\/01\/anemia-and-sleep-300x200.jpg)](https:\/\/www.sleepfoundation.org\/physical-health\/anemia-and-sleep)\n\n[The Relationship Between Anemia and Sleep](https:\/\/www.sleepfoundation.org\/physical-health\/anemia-and-sleep)\n\nBy Jay Vera Summer  July 15, 2025\n***\n\n[![Person Holding Thermometer](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2025\/05\/pexels-polina-tankilevitch-3873188-300x200.jpg)](https:\/\/www.sleepfoundation.org\/physical-health\/is-sleeping-with-a-fever-dangerous)\n\n[Is Sleeping With a Fever Dangerous?](https:\/\/www.sleepfoundation.org\/physical-health\/is-sleeping-with-a-fever-dangerous)\n\nBy Jay Vera Summer  July 15, 2025\n***\n\n[![woman getting her blood pressure checked](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/02\/shutterstock_1180800871-300x200.jpg)](https:\/\/www.sleepfoundation.org\/sleep-apnea\/how-sleep-apnea-affects-blood-pressure)\n\n[How Sleep Apnea Affects Blood Pressure](https:\/\/www.sleepfoundation.org\/sleep-apnea\/how-sleep-apnea-affects-blood-pressure)\n\nBy Alexa Fry  July 11, 2025\n***\n\n[![How Memory and Sleep Are Connected](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2018\/10\/ExcessiveSleepiness_1440x360.jpg)](https:\/\/www.sleepfoundation.org\/how-sleep-works\/memory-and-sleep)\n\n[How Memory and Sleep Are Connected](https:\/\/www.sleepfoundation.org\/how-sleep-works\/memory-and-sleep)\n\nBy Daniel Noyed  July 10, 2025\n***\n\n[![person stretching](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/10\/physical-health-300x200.jpg)](https:\/\/www.sleepfoundation.org\/physical-health)\n\n[Physical Health and Sleep](https:\/\/www.sleepfoundation.org\/physical-health)\n\nBy Jay Vera Summer  July 8, 2025\n\n[Load More Articles]()\n\n## Other Articles of Interest\n### Physical Activity and Sleep\n[How Does Physical Activity Impact Sleep?](https:\/\/www.sleepfoundation.org\/physical-activity)   [Best Exercises For Sleep](https:\/\/www.sleepfoundation.org\/physical-activity\/best-exercises-sleep)   [How Does Yoga Affect Sleep?](https:\/\/www.sleepfoundation.org\/physical-activity\/yoga-and-sleep)   [When Should You Exercise To Get Good Sleep?](https:\/\/www.sleepfoundation.org\/physical-activity\/best-time-of-day-to-exercise-for-sleep)   [Sleep and Recovery](https:\/\/www.sleepfoundation.org\/physical-activity\/athletic-performance-and-sleep)\n\n### How Sleep Works\n[What Happens When You Sleep?](https:\/\/www.sleepfoundation.org\/how-sleep-works\/what-happens-when-you-sleep)   [Sleep Stages and Cycles](https:\/\/www.sleepfoundation.org\/stages-of-sleep)   [Why Do We Sleep?](https:\/\/www.sleepfoundation.org\/how-sleep-works\/why-do-we-need-sleep)   [Learn About Napping](https:\/\/www.sleepfoundation.org\/napping)   [Why Can't I Stay Awake?](https:\/\/www.sleepfoundation.org\/how-sleep-works\/does-daytime-tiredness-mean-you-need-more-sleep)\n\n### Sleep Solutions\n[Best Mattress](https:\/\/www.sleepfoundation.org\/best-mattress)   [Best Mattress Topper](https:\/\/www.sleepfoundation.org\/best-mattress-toppers)   [Best Mattress for Back Pain](https:\/\/www.sleepfoundation.org\/best-mattress\/best-mattress-for-back-pain)   [Best Latex Mattresses](https:\/\/www.sleepfoundation.org\/best-mattress\/best-latex-mattress)   [Best Mattresses for Side Sleepers](https:\/\/www.sleepfoundation.org\/best-mattress\/best-mattress-for-side-sleepers)\n\n[![Sleep Foundation Logo](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2025\/10\/sd-logo-footer.svg)](https:\/\/www.sleepfoundation.org\/)\n\n**Sleep Foundation** and **SleepFoundation.org** are not affiliated with the National Sleep Foundation, an independent nonprofit based in Washington, DC.\n\nThe content on this website is for informational purposes only. SleepFoundation.org does not provide medical advice, diagnosis, or treatment options.\n\nSleep Information\n\n- [Sleep Products](https:\/\/www.sleepfoundation.org\/sleep-solutions)\n- [Sleep Health](https:\/\/www.sleepfoundation.org\/sleep-topics)\n- [Sleep Disorders](https:\/\/www.sleepfoundation.org\/sleep-disorders)\n- [Sleep News](https:\/\/www.sleepfoundation.org\/sleep-news)\n\nSleep Foundation\n\n- [About Us](https:\/\/www.sleepfoundation.org\/about-us)\n- [Contact Us](https:\/\/www.sleepfoundation.org\/about-us\/contact)\n- [Sleep Care Community](https:\/\/community.sleepfoundation.org\/)\n- [How We Review Products](https:\/\/www.sleepfoundation.org\/research-methodology)\n\nSleep Profile\n\nYour daily habits and environment can significantly impact the quality of your sleep. Take the Sleep Quiz to help inform your sleep improvement journey.\n\n[Take the Quiz](https:\/\/www.sleepfoundation.org\/sleep-quiz)\n### Explore Sleep Foundation\n\n- [Editorial Policy](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy)\n- [Advertising Disclosure](https:\/\/www.sleepfoundation.org\/about-us\/advertising-disclosure)\n- [Privacy Policy](https:\/\/www.sleepfoundation.org\/privacy-policy)\n- [Terms & Conditions](https:\/\/www.sleepfoundation.org\/about-us\/terms-of-use)\n- [Accessibility Statement](https:\/\/www.sleepfoundation.org\/about-us\/accessibility-statement)\n- [Your Privacy Choices](https:\/\/www.sleepfoundation.org\/physical-health\/waking-up-with-lower-back-pain)\n\n© 2026 [Sleep Doctor Holdings](https:\/\/corporate.sleepdoctor.com\/), LLC. All rights reserved.","attrs_readable_markdown":"Key Takeaways\n\n- **Causes:** Morning lower back pain is often caused by poor sleeping posture, an unsupportive mattress, or underlying health issues like arthritis, disc problems, or muscle stiffness.\n- **Prevention:** Maintaining good sleep posture, using a supportive mattress, and staying physically active during the day can help prevent morning lower back pain.\n- **Pain Relief:** Gentle morning stretches, applying heat, or using over-the-counter pain relievers can ease stiffness and reduce discomfort upon waking.\n- **Next Steps:** If your lower back pain continues, talk to your doctor or invest in a new mattress better suited to your needs.\n\nLower back pain is the most common type of musculoskeletal pain experienced by adults, with  experiencing it at least some point in their lives, and 23% experiencing it on a chronic basis.\n\nSome mild back pain in the morning is not unusual. In many cases, you can chalk it up to the normal stiffness you feel after staying in one position for several hours. But, if you’re still feeling pain after you’ve gotten out of bed and started to move around, there may be something specific causing your back pain. It could be an underlying medical condition, an inadequate mattress, or even your sleeping position.\n\nThere are a number of potential causes for lower back pain in the morning. Here are some of the most common.\n\n### Poor Sleep Posture\nIf you feel lower back pain every morning after sleeping, your  could be at fault. Sleeping in an unsupportive position can increase pressure on your spine and lead to back pain.\n\nWhen you [sleep on your stomach](https:\/\/www.sleepfoundation.org\/sleeping-positions\/sleeping-on-stomach), you’re more likely to twist your neck out of alignment with the rest of your spine. Depending on the firmness of your mattress, your lower abdomen may also sink more deeply than the rest of your spine, uncomfortably stretching your back out of alignment. To prevent this, try sleeping on your stomach without a head pillow and by placing a thin pillow beneath your lower abdomen.\n\nBack sleeping makes it easier to keep your spine straight but can still lead to back pain if you don’t support your spine’s natural curves. To help prevent discomfort, place a pillow beneath your knees.\n\n**Side sleeping** is considered the best position for avoiding back pain.\n\nPeople who sleep on their side report fewer back pain symptoms, but it’s still possible to press your spine out of alignment. You can prevent this by [choosing a head pillow](https:\/\/www.sleepfoundation.org\/best-pillows\/best-pillow-for-back-pain) with a loft that matches the distance between your neck and your shoulder, and sleeping with a pillow between your knees to even out your hips.\n\n![](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/07\/How-to-Sleep-With-Lower-Back-Pain-853x1024.webp)\n\n### Unsupportive Mattress\nYour sleeping position can only do so much to relieve lower back pain in the morning if you’re sleeping on an [old, unsupportive mattress](https:\/\/www.sleepfoundation.org\/mattress-construction\/signs-of-a-bad-bed). If you have had your mattress for more than five years, it may be time to consider replacing it.\n\nIn one study, participants , which averaged 9.5 years old, with new ones. Over the following month, their sleep quality measurably improved each week, as did their back pain.\n\nOverall, **medium firm mattresses** reduced back pain symptoms by nearly half.\n\nEven if your mattress is relatively new, it may just not be a good fit for you or your sleeping position. It could be too firm or too soft to provide adequate support. In general, [medium firm mattresses](https:\/\/www.sleepfoundation.org\/best-mattress\/best-medium-firm-mattress) tend to reduce lower back pain more effectively than firm mattresses do.\n\n### Lack of Movement During Sleep\nWhen you sleep, your body naturally goes through long periods of stillness, especially during deeper stages of sleep. While rest is essential for recovery, staying in one position too long — particularly if that position places strain on your spine — can lead to stiffness, muscle tightness, and discomfort in the lower back.\n\nOver time, a lack of subtle movements that typically help redistribute pressure and keep the spine aligned can result in inflammation or a sense of “locking up,” particularly in the lower back. Incorporating morning stretches or changing sleep positions can help counteract these effects.\n\n### Pregnancy\nBack pain is common during pregnancy. While it typically begins between the , it can start as early as during the first four weeks. For some that are pregnant, their back pain worsens during sleep and can cause them to wake up.\n\nPlacing a warm compress on the back can provide relief for lower back pain, as can regular stretching. When getting into and out of bed, using your leg strength instead of your back muscles to help you stand up can help prevent straining your lower back.\n\nwith the knees bent is also recommended during pregnancy, to relieve discomfort and support fetal health. You can support your spine during sleep by placing pillows under your abdomen, between your legs, and against the small of your back.\n\n### Post-Workout Muscle Soreness\nExercising — especially activities that target or involve the lower back, such as weightlifting, running, or core workouts — can lead to delayed-onset muscle soreness (DOMS). This type of soreness typically sets in 12 to 24 hours after intense or unfamiliar exercise and peaks around 24 to 72 hours later. If you work out in the evening, you may not feel sore right away, but by the time you wake up the next morning, stiffness and discomfort in your lower back can be noticeable.\n\nWhile post-workout soreness is a normal part of the muscle recovery process, it can feel especially pronounced in the morning after your body has been still for several hours. Gentle morning stretches and staying well-hydrated can help relieve soreness, and building recovery time into your exercise routine may reduce next-day pain.\n\n### Muscle Strain or Overuse\nMuscle strain is one of the most common causes of lower back pain, and it can often be triggered by overuse or sudden movements. Activities such as lifting heavy objects, twisting awkwardly, or engaging in repetitive motions can overstretch or tear the muscles and ligaments that support the spine. Even if the strain happens during the day, the discomfort can become more noticeable overnight as your body rests and inflammation sets in.\n\nRecovery typically involves rest, gentle stretching, and over-the-counter pain relief. If the pain persists for more than a few days or worsens, it may be worth consulting a doctor or physical therapist.\n\n## Get Insights Into Your Sleep\nSign up to receive emails about how to improve your sleep, as well as our comprehensive Better Sleep Guidebook.\n\n![](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2018\/10\/Email-Capture-Icon.svg)\n### Degenerative Disc Disease\nDegenerative disc disease can develop naturally with age, as the spinal discs between the vertebrae decrease in height. More than 90% of adults over 65 show some level of disc degeneration  .\n\nFor some people, this process can happen with minimal or no pain. For others, the pain can be intense and feel . Having overweight or obesity can  and any associated lower back pain.\n\nTreatment for degenerative disc disease may include pain medications, steroid injections, ice or heat therapy, physical therapy, acupuncture, and wearing a back brace.\n\n### Fibromyalgia\naffects up to 5% of people, with women being more at risk than men. The condition causes muscle pain, tension, and spasms throughout the body, including the back. Symptoms also include sleep problems, depression, and anxiety.\n\nAlthough there’s no cure for fibromyalgia, doctors may prescribe muscle relaxers and pain relievers to relieve symptoms. Therapies like massage, acupuncture, and physical therapy may also be recommended.\n\n### Other Causes\nA number of other factors may contribute to lower back pain upon waking up. Lower back pain can be caused by other medical conditions and lifestyle factors such as:\n\n- Arthritis\n- Endometriosis\n- Kidney stones\n- Mental health conditions like [anxiety](https:\/\/www.sleepfoundation.org\/mental-health\/anxiety-and-sleep)and [depression](https:\/\/www.sleepfoundation.org\/mental-health\/depression-and-sleep)\n- Occupations that require heavy lifting, pushing, or pulling\n- Old age\n- Osteoporosis\n- Physical injury\n- Poor fitness\n- Smoking\n- Spinal cord problems like sciatica, spinal stenosis, or a herniated disc\n- Stress\n- Tumors\n- Weight gain\n## How to Relieve Morning Lower Back Pain\nIt’s possible to [sleep better with low back pain](https:\/\/www.sleepfoundation.org\/physical-health\/how-to-sleep-with-lower-back-pain). You may want to consider making a few changes to your routine in order to relieve your lower back pain in the morning and start your day off more comfortably.\n\n### Change or Modify Your Sleep Position\nAdjusting your sleep posture can help relieve pressure on your lower back and encourage proper spinal alignment throughout the night. For many people, sleeping on the back with a pillow under the knees or on the side with a pillow between the knees can ease lower back tension by promoting a more natural curve in the spine.\n\nIf you’re a stomach sleeper and have trouble switching positions, placing a thin pillow under your hips can help reduce strain on the lower back. Making small adjustments and experimenting with supportive pillow placement may significantly reduce pain and [improve sleep quality](https:\/\/www.sleepfoundation.org\/sleep-hygiene\/how-to-determine-poor-quality-sleep) over time.\n\n“You want your spine to be aligned from head to tail, with gentle curves through your neck and low back, avoiding big bends and severe angles throughout the spine. The proper set up helps to reduce stress on your spine at night and can significantly reduce low back pain and improve your overall function.”\n\n### Get a New Mattress or Topper\nInvesting in a new mattress — or even adding a quality mattress topper — can make a noticeable difference in how your back feels in the morning.\n\nResearch suggests medium firm mattresses are the [best mattresses for back pain](https:\/\/www.sleepfoundation.org\/best-mattress\/best-mattress-for-back-pain). In one study of people with low back pain, those who slept on medium firm mattresses reported  both during sleep and upon getting up in the morning.\n\nLook for options that offer a balance of cushioning and support, allowing your spine to stay properly aligned while relieving pressure points. Memory foam, latex, and hybrid mattresses are popular choices for back pain sufferers, especially when paired with your preferred sleeping position. If a new mattress isn’t in the budget, a well-chosen [mattress topper](https:\/\/www.sleepfoundation.org\/best-mattress-toppers\/best-mattress-topper-for-back-pain) can be a more affordable way to enhance comfort and reduce stiffness.\n\n### Take Over-the-Counter Pain Medicine\nOver-the-counter (OTC) pain relievers can offer temporary relief from morning lower back pain, especially when the discomfort is due to inflammation, muscle strain, or post-workout soreness. Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen (Advil, Motrin) or naproxen (Aleve) are commonly used to reduce inflammation and alleviate pain.\n\nWhile OTC medications can help you manage occasional or mild morning pain, they should be used as a short-term solution rather than a long-term fix. Be sure to follow dosing instructions and talk to your doctor if you find yourself needing pain relief regularly. Persistent morning pain may signal an underlying issue that needs targeted treatment or lifestyle adjustments.\n\n### Try Hot and Cold Therapy\nApplying heat or cold to your lower back in the morning can help reduce stiffness and ease discomfort. Cold therapy, such as an ice pack wrapped in a cloth, is most effective for reducing inflammation and numbing sharp pain, especially if the pain is linked to a recent strain or injury. It’s typically best used within the first 24 to 48 hours after the onset of symptoms.\n\nHeat therapy, on the other hand, helps relax tight muscles and improve blood flow to the area, making it ideal for soothing chronic tension or stiffness that builds up overnight. A warm shower, heating pad, or microwavable heat wrap can be especially effective for easing into movement after waking up.\n\nSome people benefit from alternating heat and cold depending on the nature of their pain. Always protect your skin with a barrier (like a towel) and limit sessions to 15 to 20 minutes at a time.\n\n### Get Out of Bed Slowly\nTaking it slow when you get out of bed can be beneficial. You may want to use your arms to sit up slowly before moving your legs off the side of the bed. Once you plant your feet on the ground, shoulder-width apart, you can stand up slowly, using your leg strength instead of your back to help you up.\n\nAfter carefully standing, you can further relieve tension by reaching your arms up above your head and stretching slowly from side to side.\n\n### Do Morning Stretches\nResearch shows that yoga can help manage recurring . Simple stretching exercises, even before you get out of bed, can relieve back pain.\n\nFor example, you can lie on your back and stretch your arms and hands above your head as far as you can, with your legs and feet stretching in the opposite direction. Hold for a few seconds before releasing.\n\nIt may also help to stretch out your lower back while still on the bed. To do this, you can bring your knees into your chest and hold, wrapping your arms around them. Then gently rock from side to side.\n\nA few more stretches can further relieve tension in the lower back and help you prepare for the day.\n\n#### 1\\. Plank\nA plank increases your core strength, creating a protective effect for your spine. With a stronger core, your body can use more of your abdominal muscles instead of your back, leading to less strain and injury throughout the day.\n\n1. Lie on the floor facedown.\n2. Push yourself up onto your toes and forearms. Make sure that your elbows are directly beneath your shoulders and in line with your wrists.\n3. Keep your neck in alignment with the rest of your spine, without letting your abdomen sink too far down or up. Prevent straining your back by squeezing your abs, glutes, and thighs.\n4. Hold this pose for anywhere from 10 to 60 seconds.\n#### 2\\. Baby Cobra\nWhen you’re experiencing lower back pain, a baby cobra pose can help stretch your back and relieve tension.\n\n1. Lie on your stomach on the floor, with your palms facing down underneath your shoulders, and your elbows and forearms close to the body.\n2. Slowly push yourself up using your arm strength, with your head facing forward and your neck straight.\n3. Hold for 10 to 15 seconds, then lower down.\n#### 3\\. Chair Pose\n1. Stand up with your legs shoulder-width apart and your toes facing forward.\n2. Squat down like you’re sitting into a chair.\n3. Keep your knees bent at a 90-degree angle, with the goal of keeping them over your heels instead of your toes.\n4. Hold for a few seconds, then stand back up.\n### Stay Active Throughout the Day\nDaily exercise can help keep your body limber. It also . A simple form of exercise, like walking, can be beneficial for reducing pain and improving sleep quality.\n\nIf you sit for long periods of time at your work, make sure to stand up, stretch, and walk around every 30 minutes or so. If your desk chair is not supportive, place a pillow or rolled towel behind your back for lumbar support, and let your feet rest on a footstool.\n\n## When to Talk to Your Doctor\nWhile occasional morning back pain is common and often resolves with simple lifestyle adjustments, it’s important to consult a doctor if the pain is persistent, worsening, or interfering with your daily life. You should also seek medical attention if your back pain is accompanied by symptoms such as numbness or tingling in your legs, weakness, unexplained weight loss, or loss of bladder or bowel control, as these may indicate a more serious underlying condition.\n\nAdditionally, if your pain doesn’t improve with at-home care like stretching, heat or cold therapy, or over-the-counter medications, a healthcare provider can help identify the cause and recommend more targeted treatments. Chronic pain that lasts more than a few weeks, or pain that wakes you up at night, may require imaging tests or physical therapy to properly address the issue. Early intervention can prevent the problem from becoming more severe and help you return to restful, pain-free sleep.\n\n![](https:\/\/www.sleepfoundation.org\/wp-content\/themes\/onecaremedia-child\/assets\/images\/sf-question-bubble.svg)\n\n### Still have questions? Ask our community\\!\nJoin our [Sleep Care Community](https:\/\/community.sleepfoundation.org\/) — a trusted hub of sleep health professionals, product specialists, and people just like you. Whether you need expert sleep advice for your insomnia or you’re searching for the perfect mattress, we’ve got you covered. Get personalized guidance from the experts who know sleep best.","meta_canonical":null}

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Boilerpipe Text	Key Takeaways Causes: Morning lower back pain is often caused by poor sleeping posture, an unsupportive mattress, or underlying health issues like arthritis, disc problems, or muscle stiffness. Prevention: Maintaining good sleep posture, using a supportive mattress, and staying physically active during the day can help prevent morning lower back pain. Pain Relief: Gentle morning stretches, applying heat, or using over-the-counter pain relievers can ease stiffness and reduce discomfort upon waking. Next Steps: If your lower back pain continues, talk to your doctor or invest in a new mattress better suited to your needs. Lower back pain is the most common type of musculoskeletal pain experienced by adults, with experiencing it at least some point in their lives, and 23% experiencing it on a chronic basis. Some mild back pain in the morning is not unusual. In many cases, you can chalk it up to the normal stiffness you feel after staying in one position for several hours. But, if you’re still feeling pain after you’ve gotten out of bed and started to move around, there may be something specific causing your back pain. It could be an underlying medical condition, an inadequate mattress, or even your sleeping position . There are a number of potential causes for lower back pain in the morning. Here are some of the most common. Poor Sleep Posture If you feel lower back pain every morning after sleeping, your could be at fault. Sleeping in an unsupportive position can increase pressure on your spine and lead to back pain. When you sleep on your stomach , you’re more likely to twist your neck out of alignment with the rest of your spine. Depending on the firmness of your mattress, your lower abdomen may also sink more deeply than the rest of your spine, uncomfortably stretching your back out of alignment. To prevent this, try sleeping on your stomach without a head pillow and by placing a thin pillow beneath your lower abdomen. Back sleeping makes it easier to keep your spine straight but can still lead to back pain if you don’t support your spine’s natural curves. To help prevent discomfort, place a pillow beneath your knees. Side sleeping is considered the best position for avoiding back pain. People who sleep on their side report fewer back pain symptoms, but it’s still possible to press your spine out of alignment. You can prevent this by choosing a head pillow with a loft that matches the distance between your neck and your shoulder, and sleeping with a pillow between your knees to even out your hips. Unsupportive Mattress Your sleeping position can only do so much to relieve lower back pain in the morning if you’re sleeping on an old, unsupportive mattress . If you have had your mattress for more than five years, it may be time to consider replacing it . In one study, participants , which averaged 9.5 years old, with new ones. Over the following month, their sleep quality measurably improved each week, as did their back pain. Overall, medium firm mattresses reduced back pain symptoms by nearly half. Even if your mattress is relatively new, it may just not be a good fit for you or your sleeping position. It could be too firm or too soft to provide adequate support. In general, medium firm mattresses tend to reduce lower back pain more effectively than firm mattresses do. Lack of Movement During Sleep When you sleep, your body naturally goes through long periods of stillness, especially during deeper stages of sleep. While rest is essential for recovery, staying in one position too long — particularly if that position places strain on your spine — can lead to stiffness, muscle tightness, and discomfort in the lower back. Over time, a lack of subtle movements that typically help redistribute pressure and keep the spine aligned can result in inflammation or a sense of “locking up,” particularly in the lower back. Incorporating morning stretches or changing sleep positions can help counteract these effects. Pregnancy Back pain is common during pregnancy. While it typically begins between the , it can start as early as during the first four weeks. For some that are pregnant, their back pain worsens during sleep and can cause them to wake up. Placing a warm compress on the back can provide relief for lower back pain, as can regular stretching. When getting into and out of bed, using your leg strength instead of your back muscles to help you stand up can help prevent straining your lower back. with the knees bent is also recommended during pregnancy, to relieve discomfort and support fetal health. You can support your spine during sleep by placing pillows under your abdomen, between your legs, and against the small of your back. Post-Workout Muscle Soreness Exercising — especially activities that target or involve the lower back, such as weightlifting, running, or core workouts — can lead to delayed-onset muscle soreness (DOMS). This type of soreness typically sets in 12 to 24 hours after intense or unfamiliar exercise and peaks around 24 to 72 hours later. If you work out in the evening, you may not feel sore right away, but by the time you wake up the next morning, stiffness and discomfort in your lower back can be noticeable. While post-workout soreness is a normal part of the muscle recovery process, it can feel especially pronounced in the morning after your body has been still for several hours. Gentle morning stretches and staying well-hydrated can help relieve soreness, and building recovery time into your exercise routine may reduce next-day pain. Muscle Strain or Overuse Muscle strain is one of the most common causes of lower back pain, and it can often be triggered by overuse or sudden movements. Activities such as lifting heavy objects, twisting awkwardly, or engaging in repetitive motions can overstretch or tear the muscles and ligaments that support the spine. Even if the strain happens during the day, the discomfort can become more noticeable overnight as your body rests and inflammation sets in. Recovery typically involves rest, gentle stretching, and over-the-counter pain relief. If the pain persists for more than a few days or worsens, it may be worth consulting a doctor or physical therapist. Get Insights Into Your Sleep Sign up to receive emails about how to improve your sleep, as well as our comprehensive Better Sleep Guidebook. Degenerative Disc Disease Degenerative disc disease can develop naturally with age, as the spinal discs between the vertebrae decrease in height. More than 90% of adults over 65 show some level of disc degeneration . For some people, this process can happen with minimal or no pain. For others, the pain can be intense and feel . Having overweight or obesity can and any associated lower back pain. Treatment for degenerative disc disease may include pain medications, steroid injections, ice or heat therapy, physical therapy, acupuncture, and wearing a back brace. Fibromyalgia affects up to 5% of people, with women being more at risk than men. The condition causes muscle pain, tension, and spasms throughout the body, including the back. Symptoms also include sleep problems, depression, and anxiety. Although there’s no cure for fibromyalgia, doctors may prescribe muscle relaxers and pain relievers to relieve symptoms. Therapies like massage, acupuncture, and physical therapy may also be recommended. Other Causes A number of other factors may contribute to lower back pain upon waking up. Lower back pain can be caused by other medical conditions and lifestyle factors such as: Arthritis Endometriosis Kidney stones Mental health conditions like anxiety and depression Occupations that require heavy lifting, pushing, or pulling Old age Osteoporosis Physical injury Poor fitness Smoking Spinal cord problems like sciatica, spinal stenosis, or a herniated disc Stress Tumors Weight gain How to Relieve Morning Lower Back Pain It’s possible to sleep better with low back pain . You may want to consider making a few changes to your routine in order to relieve your lower back pain in the morning and start your day off more comfortably. Change or Modify Your Sleep Position Adjusting your sleep posture can help relieve pressure on your lower back and encourage proper spinal alignment throughout the night. For many people, sleeping on the back with a pillow under the knees or on the side with a pillow between the knees can ease lower back tension by promoting a more natural curve in the spine. If you’re a stomach sleeper and have trouble switching positions, placing a thin pillow under your hips can help reduce strain on the lower back. Making small adjustments and experimenting with supportive pillow placement may significantly reduce pain and improve sleep quality over time. “You want your spine to be aligned from head to tail, with gentle curves through your neck and low back, avoiding big bends and severe angles throughout the spine. The proper set up helps to reduce stress on your spine at night and can significantly reduce low back pain and improve your overall function.” Get a New Mattress or Topper Investing in a new mattress — or even adding a quality mattress topper — can make a noticeable difference in how your back feels in the morning. Research suggests medium firm mattresses are the best mattresses for back pain . In one study of people with low back pain, those who slept on medium firm mattresses reported both during sleep and upon getting up in the morning. Look for options that offer a balance of cushioning and support, allowing your spine to stay properly aligned while relieving pressure points. Memory foam, latex, and hybrid mattresses are popular choices for back pain sufferers, especially when paired with your preferred sleeping position. If a new mattress isn’t in the budget, a well-chosen mattress topper can be a more affordable way to enhance comfort and reduce stiffness. Take Over-the-Counter Pain Medicine Over-the-counter (OTC) pain relievers can offer temporary relief from morning lower back pain, especially when the discomfort is due to inflammation, muscle strain, or post-workout soreness. Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen (Advil, Motrin) or naproxen (Aleve) are commonly used to reduce inflammation and alleviate pain. While OTC medications can help you manage occasional or mild morning pain, they should be used as a short-term solution rather than a long-term fix. Be sure to follow dosing instructions and talk to your doctor if you find yourself needing pain relief regularly. Persistent morning pain may signal an underlying issue that needs targeted treatment or lifestyle adjustments. Try Hot and Cold Therapy Applying heat or cold to your lower back in the morning can help reduce stiffness and ease discomfort. Cold therapy, such as an ice pack wrapped in a cloth, is most effective for reducing inflammation and numbing sharp pain, especially if the pain is linked to a recent strain or injury. It’s typically best used within the first 24 to 48 hours after the onset of symptoms. Heat therapy, on the other hand, helps relax tight muscles and improve blood flow to the area, making it ideal for soothing chronic tension or stiffness that builds up overnight. A warm shower, heating pad, or microwavable heat wrap can be especially effective for easing into movement after waking up. Some people benefit from alternating heat and cold depending on the nature of their pain. Always protect your skin with a barrier (like a towel) and limit sessions to 15 to 20 minutes at a time. Get Out of Bed Slowly Taking it slow when you get out of bed can be beneficial. You may want to use your arms to sit up slowly before moving your legs off the side of the bed. Once you plant your feet on the ground, shoulder-width apart, you can stand up slowly, using your leg strength instead of your back to help you up. After carefully standing, you can further relieve tension by reaching your arms up above your head and stretching slowly from side to side. Do Morning Stretches Research shows that yoga can help manage recurring . Simple stretching exercises, even before you get out of bed, can relieve back pain. For example, you can lie on your back and stretch your arms and hands above your head as far as you can, with your legs and feet stretching in the opposite direction. Hold for a few seconds before releasing. It may also help to stretch out your lower back while still on the bed. To do this, you can bring your knees into your chest and hold, wrapping your arms around them. Then gently rock from side to side. A few more stretches can further relieve tension in the lower back and help you prepare for the day. 1. Plank A plank increases your core strength, creating a protective effect for your spine . With a stronger core, your body can use more of your abdominal muscles instead of your back, leading to less strain and injury throughout the day. Lie on the floor facedown. Push yourself up onto your toes and forearms. Make sure that your elbows are directly beneath your shoulders and in line with your wrists. Keep your neck in alignment with the rest of your spine, without letting your abdomen sink too far down or up. Prevent straining your back by squeezing your abs, glutes, and thighs. Hold this pose for anywhere from 10 to 60 seconds. 2. Baby Cobra When you’re experiencing lower back pain, a baby cobra pose can help stretch your back and relieve tension. Lie on your stomach on the floor, with your palms facing down underneath your shoulders, and your elbows and forearms close to the body. Slowly push yourself up using your arm strength, with your head facing forward and your neck straight. Hold for 10 to 15 seconds, then lower down. 3. Chair Pose Stand up with your legs shoulder-width apart and your toes facing forward. Squat down like you’re sitting into a chair. Keep your knees bent at a 90-degree angle, with the goal of keeping them over your heels instead of your toes. Hold for a few seconds, then stand back up. Stay Active Throughout the Day Daily exercise can help keep your body limber. It also . A simple form of exercise, like walking, can be beneficial for reducing pain and improving sleep quality. If you sit for long periods of time at your work, make sure to stand up, stretch, and walk around every 30 minutes or so. If your desk chair is not supportive, place a pillow or rolled towel behind your back for lumbar support, and let your feet rest on a footstool. When to Talk to Your Doctor While occasional morning back pain is common and often resolves with simple lifestyle adjustments, it’s important to consult a doctor if the pain is persistent, worsening, or interfering with your daily life. You should also seek medical attention if your back pain is accompanied by symptoms such as numbness or tingling in your legs, weakness, unexplained weight loss, or loss of bladder or bowel control, as these may indicate a more serious underlying condition. Additionally, if your pain doesn’t improve with at-home care like stretching, heat or cold therapy, or over-the-counter medications, a healthcare provider can help identify the cause and recommend more targeted treatments. Chronic pain that lasts more than a few weeks, or pain that wakes you up at night, may require imaging tests or physical therapy to properly address the issue. Early intervention can prevent the problem from becoming more severe and help you return to restful, pain-free sleep. Still have questions? Ask our community! Join our Sleep Care Community — a trusted hub of sleep health professionals, product specialists, and people just like you. Whether you need expert sleep advice for your insomnia or you’re searching for the perfect mattress, we’ve got you covered. Get personalized guidance from the experts who know sleep best.
Markdown	[Skip to content](https://www.sleepfoundation.org/physical-health/waking-up-with-lower-back-pain#post_content) [![Sleep Foundation Logo](https://www.sleepfoundation.org/wp-content/uploads/2025/10/sd-logo.svg)](https://www.sleepfoundation.org/) ![Sleep Foundation Logo](https://www.sleepfoundation.org/wp-content/uploads/2025/10/sd-logo.svg) ![Sleep Foundation Logo](https://www.sleepfoundation.org/wp-content/uploads/2025/10/sd-logo.svg) SLEEP PRODUCTS - Mattresses Mattresses - [All Mattresses](https://www.sleepfoundation.org/best-mattress) - [Best Mattress of 2026](https://www.sleepfoundation.org/best-mattress) - Best of - [Best Mattress for Side Sleepers](https://www.sleepfoundation.org/best-mattress/best-mattress-for-side-sleepers) - [Best Mattress for Back Pain](https://www.sleepfoundation.org/best-mattress/best-mattress-for-back-pain) - [Best Mattress for Hip Pain](https://www.sleepfoundation.org/best-mattress/best-mattress-for-hip-pain) - [Best Mattress for Heavy People](https://www.sleepfoundation.org/best-mattress/best-mattress-for-heavy-sleepers) - 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[Best Mattress for Kids](https://www.sleepfoundation.org/best-mattress/best-mattress-for-kids) - Reviews - [Casper](https://www.sleepfoundation.org/mattress-reviews/casper-mattress-review) - [Saatva](https://www.sleepfoundation.org/mattress-reviews/saatva-mattress-review) - [Sleep Number](https://www.sleepfoundation.org/mattress-reviews/sleep-number-classic-series-mattress-review) - [Nectar Mattress](https://www.sleepfoundation.org/mattress-reviews/nectar-mattress-review) - [Bear](https://www.sleepfoundation.org/mattress-reviews/bear-mattress-review) - [Loom & Leaf](https://www.sleepfoundation.org/mattress-reviews/loom-and-leaf-mattress-review) - [Tempur-Pedic](https://www.sleepfoundation.org/mattress-reviews/tempurpedic-adapt-mattress-review) - [Helix Mattress](https://www.sleepfoundation.org/mattress-reviews/helix-mattress-review) - [DreamCloud Mattress](https://www.sleepfoundation.org/mattress-reviews/dreamcloud-mattress-review) - [WinkBed Mattress](https://www.sleepfoundation.org/mattress-reviews/winkbed-mattress-review) - 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Sleep Solutions Sleep Solutions - [All Solutions](https://www.sleepfoundation.org/sleep-solutions) - Get Sleep Tested - [Buy an At-Home Sleep Test](https://www.sleepfoundation.org/home-sleep-test?cta_location=main_menu) - [What's an At-Home Sleep Test?](https://www.sleepfoundation.org/sleep-studies/at-home-sleep-study) - [How Does a Sleep Study Work?](https://www.sleepfoundation.org/sleep-studies/how-does-a-sleep-study-work) - [How Much Does a Sleep Study Cost?](https://www.sleepfoundation.org/sleep-studies/how-much-does-a-sleep-study-cost) - Sleep Therapy - [The Best CPAP Machines](https://www.sleepfoundation.org/best-cpap-machines) - [Top-Rated CPAP Masks](https://www.sleepfoundation.org/best-cpap-mask) - [Need Therapy? 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[Best Latex Mattress](https://www.sleepfoundation.org/best-mattress/best-latex-mattress) - [Best Innerspring Mattress](https://www.sleepfoundation.org/best-mattress/best-innerspring-mattress) - [Best Hybrid Mattress](https://www.sleepfoundation.org/best-mattress/best-hybrid-mattress) - COMFORT - [Best Cooling Mattress](https://www.sleepfoundation.org/best-mattress/best-cooling-mattress) - [Best Firm Mattress](https://www.sleepfoundation.org/best-mattress/best-firm-mattress) - [Best Organic Mattress](https://www.sleepfoundation.org/best-mattress/best-organic-mattresses) - [Most Comfortable Mattress](https://www.sleepfoundation.org/best-mattress/most-comfortable-mattresses) - OTHER - [Best Mattress in a Box](https://www.sleepfoundation.org/best-mattress/best-mattress-in-a-box) - [Best Affordable Mattress](https://www.sleepfoundation.org/best-mattress/best-cheap-mattress) - [Best King Size Mattress](https://www.sleepfoundation.org/best-mattress/best-king-mattress) - [Best Mattress for Kids](https://www.sleepfoundation.org/best-mattress/best-mattress-for-kids) - [![Mattress Finder](https://www.sleepfoundation.org/wp-content/uploads/2024/04/Mattresses-in-the-Sleep-Foundation-Test-Lab-3-300x125.jpg) Mattress Finder](https://www.sleepfoundation.org/mattress-quiz/results) [![mattress sizes](https://www.sleepfoundation.org/wp-content/uploads/2020/02/mattress-sizes-300x225.jpg) Mattress Sizes 101: Finding Your Perfect Fit](https://www.sleepfoundation.org/mattress-sizes) - Reviews - POPULAR BRANDS - [Casper](https://www.sleepfoundation.org/mattress-reviews/casper-mattress-review) - [Saatva](https://www.sleepfoundation.org/mattress-reviews/saatva-mattress-review) - [Sleep Number](https://www.sleepfoundation.org/mattress-reviews/sleep-number-classic-series-mattress-review) - FOAM - [Nectar Mattress](https://www.sleepfoundation.org/mattress-reviews/nectar-mattress-review) - [Bear](https://www.sleepfoundation.org/mattress-reviews/bear-mattress-review) - [Loom & Leaf](https://www.sleepfoundation.org/mattress-reviews/loom-and-leaf-mattress-review) - [Tempur-Pedic](https://www.sleepfoundation.org/mattress-reviews/tempurpedic-adapt-mattress-review) - HYBRID - [Helix Mattress](https://www.sleepfoundation.org/mattress-reviews/helix-mattress-review) - [DreamCloud Mattress](https://www.sleepfoundation.org/mattress-reviews/dreamcloud-mattress-review) - [WinkBed Mattress](https://www.sleepfoundation.org/mattress-reviews/winkbed-mattress-review) - [![Mattress Finder](https://www.sleepfoundation.org/wp-content/uploads/2024/04/Mattresses-in-the-Sleep-Foundation-Test-Lab-3-300x125.jpg) Mattress Finder](https://www.sleepfoundation.org/mattress-quiz/results) [![mattress sizes](https://www.sleepfoundation.org/wp-content/uploads/2020/02/mattress-sizes-300x225.jpg) Mattress Sizes 101: Finding Your Perfect Fit](https://www.sleepfoundation.org/mattress-sizes) - Compare - MATTRESS MATCH - [Mattress Finder Tool](https://www.sleepfoundation.org/mattress-quiz/results) - [Take the Mattress Quiz](https://www.sleepfoundation.org/mattress-quiz) - POPULAR BRANDS - [Nectar vs. Casper](https://www.sleepfoundation.org/mattress-comparisons/nectar-vs-casper) - [Tempur-Pedic vs. Sleep Number](https://www.sleepfoundation.org/mattress-comparisons/tempurpedic-vs-sleep-number) - LEARN - [Do You Need a Box Spring?](https://www.sleepfoundation.org/mattress-information/do-you-need-a-box-spring) - [What is Memory Foam?](https://www.sleepfoundation.org/mattress-information/what-is-memory-foam) - [![Mattress Finder](https://www.sleepfoundation.org/wp-content/uploads/2024/04/Mattresses-in-the-Sleep-Foundation-Test-Lab-3-300x125.jpg) Mattress Finder](https://www.sleepfoundation.org/mattress-quiz/results) [![mattress sizes](https://www.sleepfoundation.org/wp-content/uploads/2020/02/mattress-sizes-300x225.jpg) Mattress Sizes 101: Finding Your Perfect Fit](https://www.sleepfoundation.org/mattress-sizes) - [All Mattresses](https://www.sleepfoundation.org/best-mattress) - Bedding Bedding - [All](https://www.sleepfoundation.org/best-bedding) - Pillows & Bedding - PILLOWS - [The Best Pillows of 2026](https://www.sleepfoundation.org/best-pillows) - [The Best Pillows for Side Sleepers](https://www.sleepfoundation.org/best-pillows/best-pillow-for-side-sleepers) - [The Best Pillows for Neck Pain](https://www.sleepfoundation.org/best-pillows/best-pillow-for-neck-pain) - SHEETS - [Top-Rated Bed Sheets](https://www.sleepfoundation.org/best-sheets) - [Best Cooling Sheets](https://www.sleepfoundation.org/best-sheets/best-cooling-sheets) - BEDDING - [The Best Weighted Blankets of 2026](https://www.sleepfoundation.org/best-weighted-blankets) - [The Best Bedding of 2026](https://www.sleepfoundation.org/best-bedding) - [The Best Comforters](https://www.sleepfoundation.org/best-bedding/best-comforter) - [![Best Cooling Comforters of 2026](https://www.sleepfoundation.org/wp-content/uploads/2020/09/Saatva-Lightweight-Down-Alternative-Comforter-253x140-1.jpeg) Best Cooling Comforters of 2026](https://www.sleepfoundation.org/best-bedding/best-cooling-comforter) - Mattress Toppers & More - MATTRESS TOPPERS - [The Best Mattress Toppers](https://www.sleepfoundation.org/best-mattress-toppers) - [Best Cooling Mattress Toppers](https://www.sleepfoundation.org/best-mattress-toppers/best-cooling-mattress-topper) - [Best Memory Foam Mattress Toppers](https://www.sleepfoundation.org/best-mattress-toppers/best-memory-foam-mattress-topper) - MATTRESS PADS - [Best Mattress Pads](https://www.sleepfoundation.org/best-mattress-pads) - [Cooling Mattress Pads](https://www.sleepfoundation.org/best-mattress-pads/best-cooling-mattress-pad) - PROTECTORS - [The Best Mattress Protectors of 2026](https://www.sleepfoundation.org/best-mattress-protectors) - [Best Full Mattress Encasements](https://www.sleepfoundation.org/best-mattress-protectors/best-mattress-encasements) - [![Best Cooling Comforters of 2026](https://www.sleepfoundation.org/wp-content/uploads/2020/09/Saatva-Lightweight-Down-Alternative-Comforter-253x140-1.jpeg) Best Cooling Comforters of 2026](https://www.sleepfoundation.org/best-bedding/best-cooling-comforter) - [All Bedding](https://www.sleepfoundation.org/best-bedding) - Sleep Solutions Sleep Solutions - [All Solutions](https://www.sleepfoundation.org/sleep-solutions) - Get Sleep Tested - AT-HOME TESTING - [Buy an At-Home Sleep Test](https://www.sleepfoundation.org/home-sleep-test?cta_location=main_menu) - [What's an At-Home Sleep Test?](https://www.sleepfoundation.org/sleep-studies/at-home-sleep-study) - IN-LAB TESTING - [How Does a Sleep Study Work?](https://www.sleepfoundation.org/sleep-studies/how-does-a-sleep-study-work) - [How Much Does a Sleep Study Cost?](https://www.sleepfoundation.org/sleep-studies/how-much-does-a-sleep-study-cost) - [![At Home Sleep Study](https://www.sleepfoundation.org/wp-content/uploads/2020/09/SF_HST_CTA_Image-1-300x161.png) At Home Sleep Study](https://www.sleepfoundation.org/home-sleep-test) [![ResMed\_AirSense\_11\_Machine\_Package\_1](https://www.sleepfoundation.org/wp-content/uploads/2021/01/ResMed_AirSense_11_Machine_Package_1-300x300.webp) Best CPAP Machines of 2026](https://www.sleepfoundation.org/best-cpap-machines) - Sleep Therapy - CPAP - [The Best CPAP Machines](https://www.sleepfoundation.org/best-cpap-machines) - [Top-Rated CPAP Masks](https://www.sleepfoundation.org/best-cpap-mask) - [Need Therapy? Start Here](https://www.sleepfoundation.org/home-sleep-test?cta_location=main_menu) - ANTI-SNORING - [The Best Anti-Snoring Mouthpieces](https://www.sleepfoundation.org/best-anti-snoring-mouthpieces-and-mouthguards) - [Mouth Taping](https://www.sleepfoundation.org/snoring/mouth-taping-for-sleep) - [CPAP Alternatives](https://www.sleepfoundation.org/sleep-apnea/alternatives-to-cpap) - SERVICES & SUPPLEMENTS - [The Best Sleep Apps of 2026](https://www.sleepfoundation.org/best-sleep-apps) - [The Best Magnesium Supplements](https://www.sleepfoundation.org/magnesium/best-magnesium-for-sleep) - [Best Sleep Supplements](https://www.sleepfoundation.org/sleep-aids/natural-sleep-aids) - [![At Home Sleep Study](https://www.sleepfoundation.org/wp-content/uploads/2020/09/SF_HST_CTA_Image-1-300x161.png) At Home Sleep Study](https://www.sleepfoundation.org/home-sleep-test) [![ResMed\_AirSense\_11\_Machine\_Package\_1](https://www.sleepfoundation.org/wp-content/uploads/2021/01/ResMed_AirSense_11_Machine_Package_1-300x300.webp) Best CPAP Machines of 2026](https://www.sleepfoundation.org/best-cpap-machines) - Sleep Environment - SLEEP TECH - [The Best Sleep Trackers We've Tested](https://www.sleepfoundation.org/best-sleep-trackers) - [Top-Rated White Noise Machines](https://www.sleepfoundation.org/best-sleep-products/best-white-noise-machines) - BED FRAMES - [The Best Adjustable Beds](https://www.sleepfoundation.org/best-adjustable-bed) - [Our Favorite Bed Frames](https://www.sleepfoundation.org/best-bed-frames) - PERSONAL CARE PRODUCTS - [Blue Light Blocking Glasses](https://www.sleepfoundation.org/best-sleep-products/best-blue-light-blocking-glasses) - [Wake-Up Lights](https://www.sleepfoundation.org/best-sleep-products/best-wake-up-lights) - [Sleep Masks](https://www.sleepfoundation.org/best-sleep-products/best-sleep-masks) - [![At Home Sleep Study](https://www.sleepfoundation.org/wp-content/uploads/2020/09/SF_HST_CTA_Image-1-300x161.png) At Home Sleep Study](https://www.sleepfoundation.org/home-sleep-test) [![ResMed\_AirSense\_11\_Machine\_Package\_1](https://www.sleepfoundation.org/wp-content/uploads/2021/01/ResMed_AirSense_11_Machine_Package_1-300x300.webp) Best CPAP Machines of 2026](https://www.sleepfoundation.org/best-cpap-machines) - [All Solutions](https://www.sleepfoundation.org/sleep-solutions) - Sleep Health Sleep Health - [All Health](https://www.sleepfoundation.org/sleep-topics) - Sleep Disorders - COMMON DISORDERS - [Insomnia](https://www.sleepfoundation.org/insomnia) - [Parasomnias](https://www.sleepfoundation.org/parasomnias) - [Excessive Sleepiness](https://www.sleepfoundation.org/excessive-sleepiness) - BREATHING-RELATED - [Sleep Apnea](https://www.sleepfoundation.org/sleep-apnea) - [Obstructive Sleep Apnea](https://www.sleepfoundation.org/sleep-apnea/obstructive-sleep-apnea) - [Central Sleep Apnea](https://www.sleepfoundation.org/sleep-apnea/central-sleep-apnea) - MOVEMENT-RELATED - [Sleepwalking](https://www.sleepfoundation.org/parasomnias/sleepwalking) - [Bruxism](https://www.sleepfoundation.org/bruxism) - [Restless Legs Syndrome](https://www.sleepfoundation.org/restless-legs-syndrome) - TESTING & TREATMENTS - [CPAP](https://www.sleepfoundation.org/cpap) - [Home Sleep Test](https://www.sleepfoundation.org/sleep-studies/at-home-sleep-study) - [What to Do When You Can't Sleep](https://www.sleepfoundation.org/insomnia/treatment/what-do-when-you-cant-sleep) - [![Woman Taking Melatonin](https://www.sleepfoundation.org/wp-content/uploads/2021/05/woman-with-melatonin-300x200.jpg) Melatonin Dosage: How Much Melatonin to Take](https://www.sleepfoundation.org/melatonin/melatonin-dosage-how-much-should-you-take) [![group of people drinking coffee](https://www.sleepfoundation.org/wp-content/uploads/2023/09/group-of-people-drinking-coffee-300x200.jpg) 94% of Us Drink Caffeinated Beverages. But What Does it do to Our Sleep?](https://www.sleepfoundation.org/sleep-news/94-percent-of-us-drink-caffeinated-beverages) - Improve Your Sleep - SLEEP HABITS - [The Ultimate Sleep Improvement Plan](https://www.sleepfoundation.org/sleep-habits) - [The 20 Most Proven Sleep Tips](https://www.sleepfoundation.org/sleep-hygiene/healthy-sleep-tips) - [Sleep Hygiene](https://www.sleepfoundation.org/sleep-hygiene) - SLEEP AIDS - [Melatonin](https://www.sleepfoundation.org/melatonin) - [Magnesium](https://www.sleepfoundation.org/magnesium) - [The Most Effective Sleep Aids](https://www.sleepfoundation.org/sleep-aids) - TOOLS & PRODUCTS - [Sleep Calculator](https://www.sleepfoundation.org/sleep-calculator) - [7 Nights to Better Sleep](https://www.sleepfoundation.org/sleep-habits/7-night-sleep-habit-builder) - [Submit Your Sleep Story](https://www.sleepfoundation.org/about-us/submit-your-sleep-story) - [![Woman Taking Melatonin](https://www.sleepfoundation.org/wp-content/uploads/2021/05/woman-with-melatonin-300x200.jpg) Melatonin Dosage: How Much Melatonin to Take](https://www.sleepfoundation.org/melatonin/melatonin-dosage-how-much-should-you-take) [![group of people drinking coffee](https://www.sleepfoundation.org/wp-content/uploads/2023/09/group-of-people-drinking-coffee-300x200.jpg) 94% of Us Drink Caffeinated Beverages. But What Does it do to Our Sleep?](https://www.sleepfoundation.org/sleep-news/94-percent-of-us-drink-caffeinated-beverages) - Understand Your Sleep - SCIENCE OF SLEEP - [How Sleep Works](https://www.sleepfoundation.org/how-sleep-works) - [Circadian Rhythm](https://www.sleepfoundation.org/circadian-rhythm) - [The Stages of Sleep](https://www.sleepfoundation.org/stages-of-sleep) - IMPACTS - [Snoring](https://www.sleepfoundation.org/snoring) - [Sleep Deprivation](https://www.sleepfoundation.org/sleep-deprivation) - [How Electronics Affect Your Sleep](https://www.sleepfoundation.org/how-sleep-works/how-electronics-affect-sleep) - STATISTICS - [Sleep Data & Research](https://www.sleepfoundation.org/how-sleep-works/sleep-facts-statistics) - [How Much Sleep Do We Need?](https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need) - [![Woman Taking Melatonin](https://www.sleepfoundation.org/wp-content/uploads/2021/05/woman-with-melatonin-300x200.jpg) Melatonin Dosage: How Much Melatonin to Take](https://www.sleepfoundation.org/melatonin/melatonin-dosage-how-much-should-you-take) [![group of people drinking coffee](https://www.sleepfoundation.org/wp-content/uploads/2023/09/group-of-people-drinking-coffee-300x200.jpg) 94% of Us Drink Caffeinated Beverages. But What Does it do to Our Sleep?](https://www.sleepfoundation.org/sleep-news/94-percent-of-us-drink-caffeinated-beverages) - [All Health](https://www.sleepfoundation.org/sleep-topics) - About Us About Us - Who We Are - OUR MISSION - [What We Do](https://www.sleepfoundation.org/about-us) - [Our Team](https://www.sleepfoundation.org/about-us/who-we-are) - OUR MEDICAL TEAM - [Medical Advisory Board](https://www.sleepfoundation.org/about-us/who-we-are#medical-advisory-board) - OUR PROCESS - [Editorial Policy](https://www.sleepfoundation.org/about-us/editorial-policy) - [How We Review Products](https://www.sleepfoundation.org/research-methodology) - [![Test Lab: Expert Tested. Sleeper Approved.](https://www.sleepfoundation.org/wp-content/uploads/2021/08/Bedroom-Environment-1-300x125.jpg) Test Lab: Expert Tested. 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Updated August 14, 2025 Written by Jay Vera Summer ![Jay Vera Summer](https://www.sleepfoundation.org/wp-content/uploads/2025/01/jay-vera-summer-2025-profile-photo-150x150.jpg) Jay Vera Summer Contributing Writer Jay Vera Summer is a writer, editor, and wellness coach. She holds a Bachelor's of Science in psychology and Master's degrees in both writing and public policy. [Read Full Bio](https://www.sleepfoundation.org/about-us/who-we-are#jay_vera_summer) Want to read more about all our experts in the field? [Learn About The Editorial Team](https://www.sleepfoundation.org/about-us) \\| Medically Reviewed by Jenny Iyo, DPT ![Jenny Iyo, DPT](https://www.sleepfoundation.org/wp-content/uploads/2022/07/jenny-iyo-1-150x150.jpeg) Jenny Iyo, DPT Physical Therapist Dr. Iyo is a Doctor of Physical Therapy at an orthopedic clinic in Seattle. She specializes in hands-on therapy and tailored exercise programs. [Read Full Bio](https://www.sleepfoundation.org/about-us/who-we-are#jenny_iyo,_dpt) Want to read more about all our experts in the field? [Learn About The Editorial Team](https://www.sleepfoundation.org/about-us) - [Poor Sleep Posture](https://www.sleepfoundation.org/physical-health/waking-up-with-lower-back-pain#poor-sleep-posture) - [Unsupportive Mattress](https://www.sleepfoundation.org/physical-health/waking-up-with-lower-back-pain#unsupportive-mattress) - [Lack of Movement During Sleep](https://www.sleepfoundation.org/physical-health/waking-up-with-lower-back-pain#lack-of-movement-during-sleep) - [Pregnancy](https://www.sleepfoundation.org/physical-health/waking-up-with-lower-back-pain#pregnancy) - [Post-Workout Muscle Soreness](https://www.sleepfoundation.org/physical-health/waking-up-with-lower-back-pain#post-workout-muscle-soreness) - [Muscle Strain or Overuse](https://www.sleepfoundation.org/physical-health/waking-up-with-lower-back-pain#muscle-strain-or-overuse) - [Degenerative Disc Disease](https://www.sleepfoundation.org/physical-health/waking-up-with-lower-back-pain#degenerative-disc-disease) - [Fibromyalgia](https://www.sleepfoundation.org/physical-health/waking-up-with-lower-back-pain#fibromyalgia) - [Other Causes](https://www.sleepfoundation.org/physical-health/waking-up-with-lower-back-pain#other-causes) Key Takeaways - Causes: Morning lower back pain is often caused by poor sleeping posture, an unsupportive mattress, or underlying health issues like arthritis, disc problems, or muscle stiffness. - Prevention: Maintaining good sleep posture, using a supportive mattress, and staying physically active during the day can help prevent morning lower back pain. - Pain Relief: Gentle morning stretches, applying heat, or using over-the-counter pain relievers can ease stiffness and reduce discomfort upon waking. - Next Steps: If your lower back pain continues, talk to your doctor or invest in a new mattress better suited to your needs. Lower back pain is the most common type of musculoskeletal pain experienced by adults, with experiencing it at least some point in their lives, and 23% experiencing it on a chronic basis. Some mild back pain in the morning is not unusual. In many cases, you can chalk it up to the normal stiffness you feel after staying in one position for several hours. But, if you’re still feeling pain after you’ve gotten out of bed and started to move around, there may be something specific causing your back pain. It could be an underlying medical condition, an inadequate mattress, or even your sleeping position. ## Reasons for Waking Up With Lower Back Pain There are a number of potential causes for lower back pain in the morning. Here are some of the most common. ### Poor Sleep Posture If you feel lower back pain every morning after sleeping, your could be at fault. Sleeping in an unsupportive position can increase pressure on your spine and lead to back pain. When you [sleep on your stomach](https://www.sleepfoundation.org/sleeping-positions/sleeping-on-stomach), you’re more likely to twist your neck out of alignment with the rest of your spine. Depending on the firmness of your mattress, your lower abdomen may also sink more deeply than the rest of your spine, uncomfortably stretching your back out of alignment. To prevent this, try sleeping on your stomach without a head pillow and by placing a thin pillow beneath your lower abdomen. Back sleeping makes it easier to keep your spine straight but can still lead to back pain if you don’t support your spine’s natural curves. To help prevent discomfort, place a pillow beneath your knees. Side sleeping is considered the best position for avoiding back pain. People who sleep on their side report fewer back pain symptoms, but it’s still possible to press your spine out of alignment. You can prevent this by [choosing a head pillow](https://www.sleepfoundation.org/best-pillows/best-pillow-for-back-pain) with a loft that matches the distance between your neck and your shoulder, and sleeping with a pillow between your knees to even out your hips. ![](https://www.sleepfoundation.org/wp-content/uploads/2021/07/How-to-Sleep-With-Lower-Back-Pain-853x1024.webp) ### Unsupportive Mattress Your sleeping position can only do so much to relieve lower back pain in the morning if you’re sleeping on an [old, unsupportive mattress](https://www.sleepfoundation.org/mattress-construction/signs-of-a-bad-bed). If you have had your mattress for more than five years, it may be time to consider replacing it. In one study, participants , which averaged 9.5 years old, with new ones. Over the following month, their sleep quality measurably improved each week, as did their back pain. Overall, medium firm mattresses reduced back pain symptoms by nearly half. Even if your mattress is relatively new, it may just not be a good fit for you or your sleeping position. It could be too firm or too soft to provide adequate support. In general, [medium firm mattresses](https://www.sleepfoundation.org/best-mattress/best-medium-firm-mattress) tend to reduce lower back pain more effectively than firm mattresses do. ### Lack of Movement During Sleep When you sleep, your body naturally goes through long periods of stillness, especially during deeper stages of sleep. While rest is essential for recovery, staying in one position too long — particularly if that position places strain on your spine — can lead to stiffness, muscle tightness, and discomfort in the lower back. Over time, a lack of subtle movements that typically help redistribute pressure and keep the spine aligned can result in inflammation or a sense of “locking up,” particularly in the lower back. Incorporating morning stretches or changing sleep positions can help counteract these effects. ### Pregnancy Back pain is common during pregnancy. While it typically begins between the , it can start as early as during the first four weeks. For some that are pregnant, their back pain worsens during sleep and can cause them to wake up. Placing a warm compress on the back can provide relief for lower back pain, as can regular stretching. When getting into and out of bed, using your leg strength instead of your back muscles to help you stand up can help prevent straining your lower back. with the knees bent is also recommended during pregnancy, to relieve discomfort and support fetal health. You can support your spine during sleep by placing pillows under your abdomen, between your legs, and against the small of your back. ### Post-Workout Muscle Soreness Exercising — especially activities that target or involve the lower back, such as weightlifting, running, or core workouts — can lead to delayed-onset muscle soreness (DOMS). This type of soreness typically sets in 12 to 24 hours after intense or unfamiliar exercise and peaks around 24 to 72 hours later. If you work out in the evening, you may not feel sore right away, but by the time you wake up the next morning, stiffness and discomfort in your lower back can be noticeable. While post-workout soreness is a normal part of the muscle recovery process, it can feel especially pronounced in the morning after your body has been still for several hours. Gentle morning stretches and staying well-hydrated can help relieve soreness, and building recovery time into your exercise routine may reduce next-day pain. ### Muscle Strain or Overuse Muscle strain is one of the most common causes of lower back pain, and it can often be triggered by overuse or sudden movements. Activities such as lifting heavy objects, twisting awkwardly, or engaging in repetitive motions can overstretch or tear the muscles and ligaments that support the spine. Even if the strain happens during the day, the discomfort can become more noticeable overnight as your body rests and inflammation sets in. Recovery typically involves rest, gentle stretching, and over-the-counter pain relief. If the pain persists for more than a few days or worsens, it may be worth consulting a doctor or physical therapist. ## Get Insights Into Your Sleep Sign up to receive emails about how to improve your sleep, as well as our comprehensive Better Sleep Guidebook. ![](https://www.sleepfoundation.org/wp-content/uploads/2018/10/Email-Capture-Icon.svg) ### Degenerative Disc Disease Degenerative disc disease can develop naturally with age, as the spinal discs between the vertebrae decrease in height. More than 90% of adults over 65 show some level of disc degeneration [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) Spine[View Source](https://www.sleepfoundation.org/physical-health/waking-up-with-lower-back-pain#references-283296) . For some people, this process can happen with minimal or no pain. For others, the pain can be intense and feel . Having overweight or obesity can and any associated lower back pain. Treatment for degenerative disc disease may include pain medications, steroid injections, ice or heat therapy, physical therapy, acupuncture, and wearing a back brace. ### Fibromyalgia affects up to 5% of people, with women being more at risk than men. The condition causes muscle pain, tension, and spasms throughout the body, including the back. Symptoms also include sleep problems, depression, and anxiety. Although there’s no cure for fibromyalgia, doctors may prescribe muscle relaxers and pain relievers to relieve symptoms. Therapies like massage, acupuncture, and physical therapy may also be recommended. ### Other Causes A number of other factors may contribute to lower back pain upon waking up. Lower back pain can be caused by other medical conditions and lifestyle factors such as: - Arthritis - Endometriosis - Kidney stones - Mental health conditions like [anxiety](https://www.sleepfoundation.org/mental-health/anxiety-and-sleep)and [depression](https://www.sleepfoundation.org/mental-health/depression-and-sleep) - Occupations that require heavy lifting, pushing, or pulling - Old age - Osteoporosis - Physical injury - Poor fitness - Smoking - Spinal cord problems like sciatica, spinal stenosis, or a herniated disc - Stress - Tumors - Weight gain ## How to Relieve Morning Lower Back Pain It’s possible to [sleep better with low back pain](https://www.sleepfoundation.org/physical-health/how-to-sleep-with-lower-back-pain). You may want to consider making a few changes to your routine in order to relieve your lower back pain in the morning and start your day off more comfortably. ### Change or Modify Your Sleep Position Adjusting your sleep posture can help relieve pressure on your lower back and encourage proper spinal alignment throughout the night. For many people, sleeping on the back with a pillow under the knees or on the side with a pillow between the knees can ease lower back tension by promoting a more natural curve in the spine. If you’re a stomach sleeper and have trouble switching positions, placing a thin pillow under your hips can help reduce strain on the lower back. Making small adjustments and experimenting with supportive pillow placement may significantly reduce pain and [improve sleep quality](https://www.sleepfoundation.org/sleep-hygiene/how-to-determine-poor-quality-sleep) over time. “You want your spine to be aligned from head to tail, with gentle curves through your neck and low back, avoiding big bends and severe angles throughout the spine. The proper set up helps to reduce stress on your spine at night and can significantly reduce low back pain and improve your overall function.” ![Jenny Iyo, DPT](https://www.sleepfoundation.org/wp-content/uploads/2022/07/jenny-iyo-1-150x150.jpeg) Jenny Iyo, DPT Physical Therapist, DPT ### Get a New Mattress or Topper Investing in a new mattress — or even adding a quality mattress topper — can make a noticeable difference in how your back feels in the morning. Research suggests medium firm mattresses are the [best mattresses for back pain](https://www.sleepfoundation.org/best-mattress/best-mattress-for-back-pain). In one study of people with low back pain, those who slept on medium firm mattresses reported both during sleep and upon getting up in the morning. Look for options that offer a balance of cushioning and support, allowing your spine to stay properly aligned while relieving pressure points. Memory foam, latex, and hybrid mattresses are popular choices for back pain sufferers, especially when paired with your preferred sleeping position. If a new mattress isn’t in the budget, a well-chosen [mattress topper](https://www.sleepfoundation.org/best-mattress-toppers/best-mattress-topper-for-back-pain) can be a more affordable way to enhance comfort and reduce stiffness. ### Take Over-the-Counter Pain Medicine Over-the-counter (OTC) pain relievers can offer temporary relief from morning lower back pain, especially when the discomfort is due to inflammation, muscle strain, or post-workout soreness. Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen (Advil, Motrin) or naproxen (Aleve) are commonly used to reduce inflammation and alleviate pain. While OTC medications can help you manage occasional or mild morning pain, they should be used as a short-term solution rather than a long-term fix. Be sure to follow dosing instructions and talk to your doctor if you find yourself needing pain relief regularly. Persistent morning pain may signal an underlying issue that needs targeted treatment or lifestyle adjustments. ### Try Hot and Cold Therapy Applying heat or cold to your lower back in the morning can help reduce stiffness and ease discomfort. Cold therapy, such as an ice pack wrapped in a cloth, is most effective for reducing inflammation and numbing sharp pain, especially if the pain is linked to a recent strain or injury. It’s typically best used within the first 24 to 48 hours after the onset of symptoms. Heat therapy, on the other hand, helps relax tight muscles and improve blood flow to the area, making it ideal for soothing chronic tension or stiffness that builds up overnight. A warm shower, heating pad, or microwavable heat wrap can be especially effective for easing into movement after waking up. Some people benefit from alternating heat and cold depending on the nature of their pain. Always protect your skin with a barrier (like a towel) and limit sessions to 15 to 20 minutes at a time. ### Get Out of Bed Slowly Taking it slow when you get out of bed can be beneficial. You may want to use your arms to sit up slowly before moving your legs off the side of the bed. Once you plant your feet on the ground, shoulder-width apart, you can stand up slowly, using your leg strength instead of your back to help you up. After carefully standing, you can further relieve tension by reaching your arms up above your head and stretching slowly from side to side. ### Do Morning Stretches Research shows that yoga can help manage recurring . Simple stretching exercises, even before you get out of bed, can relieve back pain. For example, you can lie on your back and stretch your arms and hands above your head as far as you can, with your legs and feet stretching in the opposite direction. Hold for a few seconds before releasing. It may also help to stretch out your lower back while still on the bed. To do this, you can bring your knees into your chest and hold, wrapping your arms around them. Then gently rock from side to side. A few more stretches can further relieve tension in the lower back and help you prepare for the day. #### 1\. Plank A plank increases your core strength, creating a protective effect for your spine. With a stronger core, your body can use more of your abdominal muscles instead of your back, leading to less strain and injury throughout the day. 1. Lie on the floor facedown. 2. Push yourself up onto your toes and forearms. Make sure that your elbows are directly beneath your shoulders and in line with your wrists. 3. Keep your neck in alignment with the rest of your spine, without letting your abdomen sink too far down or up. Prevent straining your back by squeezing your abs, glutes, and thighs. 4. Hold this pose for anywhere from 10 to 60 seconds. #### 2\. Baby Cobra When you’re experiencing lower back pain, a baby cobra pose can help stretch your back and relieve tension. 1. Lie on your stomach on the floor, with your palms facing down underneath your shoulders, and your elbows and forearms close to the body. 2. Slowly push yourself up using your arm strength, with your head facing forward and your neck straight. 3. Hold for 10 to 15 seconds, then lower down. #### 3\. Chair Pose 1. Stand up with your legs shoulder-width apart and your toes facing forward. 2. Squat down like you’re sitting into a chair. 3. Keep your knees bent at a 90-degree angle, with the goal of keeping them over your heels instead of your toes. 4. Hold for a few seconds, then stand back up. ### Stay Active Throughout the Day Daily exercise can help keep your body limber. It also . A simple form of exercise, like walking, can be beneficial for reducing pain and improving sleep quality. If you sit for long periods of time at your work, make sure to stand up, stretch, and walk around every 30 minutes or so. If your desk chair is not supportive, place a pillow or rolled towel behind your back for lumbar support, and let your feet rest on a footstool. ## When to Talk to Your Doctor While occasional morning back pain is common and often resolves with simple lifestyle adjustments, it’s important to consult a doctor if the pain is persistent, worsening, or interfering with your daily life. You should also seek medical attention if your back pain is accompanied by symptoms such as numbness or tingling in your legs, weakness, unexplained weight loss, or loss of bladder or bowel control, as these may indicate a more serious underlying condition. Additionally, if your pain doesn’t improve with at-home care like stretching, heat or cold therapy, or over-the-counter medications, a healthcare provider can help identify the cause and recommend more targeted treatments. Chronic pain that lasts more than a few weeks, or pain that wakes you up at night, may require imaging tests or physical therapy to properly address the issue. Early intervention can prevent the problem from becoming more severe and help you return to restful, pain-free sleep. ![](https://www.sleepfoundation.org/wp-content/themes/onecaremedia-child/assets/images/sf-question-bubble.svg) ### Still have questions? Ask our community\! Join our [Sleep Care Community](https://community.sleepfoundation.org/) — a trusted hub of sleep health professionals, product specialists, and people just like you. Whether you need expert sleep advice for your insomnia or you’re searching for the perfect mattress, we’ve got you covered. Get personalized guidance from the experts who know sleep best. [About Our Editorial Team](https://www.sleepfoundation.org/about-us) ![Jay Vera Summer](https://www.sleepfoundation.org/wp-content/uploads/2025/01/jay-vera-summer-2025-profile-photo-150x150.jpg) Written By ### Jay Vera Summer, Contributing Writer Jay Vera Summer is a writer, editor, and wellness coach. She holds a Bachelor's of Science in psychology and Master's degrees in both writing and public policy. ![Jenny Iyo, DPT](https://www.sleepfoundation.org/wp-content/uploads/2022/07/jenny-iyo-1-150x150.jpeg) Medically Reviewed by ### Jenny Iyo, DPT, Physical Therapist DPT Dr. Iyo is a Doctor of Physical Therapy at an orthopedic clinic in Seattle. She specializes in hands-on therapy and tailored exercise programs. [Learn more about our Editorial Team](https://www.sleepfoundation.org/about-us/who-we-are#team) ## References 12 Sources 1. Balagué, F., Mannion, A. F., Pellisé, F., & Cedraschi, C. (2012). Non-specific low back pain. Lancet (London, England), 379(9814), 482–491. <https://pubmed.ncbi.nlm.nih.gov/21982256/> 2. Cary, D., Briffa, K., & McKenna, L. (2019). Identifying relationships between sleep posture and non-specific spinal symptoms in adults: A scoping review. BMJ Open, 9(6), e027633. <https://pubmed.ncbi.nlm.nih.gov/31256029/> 3. Jacobson, B. H., Boolani, A., & Smith, D. B. (2009). Changes in back pain, sleep quality, and perceived stress after introduction of new bedding systems. Journal of Chiropractic Medicine, 8(1), 1–8. <https://pubmed.ncbi.nlm.nih.gov/19646380/> 4. Sabino, J., & Grauer, J. N. (2008). Pregnancy and low back pain. Current Reviews in Musculoskeletal Medicine, 1(2), 137–141. <https://pubmed.ncbi.nlm.nih.gov/19468887/> 5. A.D.A.M. Medical Encyclopedia. (2020, June 2). Problems sleeping during pregnancy. MedlinePlus. <https://medlineplus.gov/ency/patientinstructions/000559.htm> 6. Hicks GE, Morone N, Weiner DK. Degenerative lumbar disc and facet disease in older adults: prevalence and clinical correlates. Spine (Phila Pa 1976). 2009;34(12):1301-1306. doi:10.1097/BRS.0b013e3181a18263 <https://pmc.ncbi.nlm.nih.gov/articles/PMC2867597/> 7. Bailly, F., Maigne, J. Y., Genevay, S., Marty, M., Gandjbakhch, F., Rozenberg, S., & Foltz, V. (2014). Inflammatory pain pattern and pain with lumbar extension associated with Modic 1 changes on MRI: A prospective case-control study of 120 patients. European Spine Journal, 23(3), 493–497. <https://pubmed.ncbi.nlm.nih.gov/24221918/> 8. Samartzis, D., Karppinen, J., Cheung, J. P., & Lotz, J. (2013). Disk degeneration and low back pain: Are they fat-related conditions? Global Spine Journal, 3(3), 133–144. <https://pubmed.ncbi.nlm.nih.gov/24436864/> 9. A.D.A.M. Medical Encyclopedia. (2021, June 9). Fibromyalgia. MedlinePlus. <https://medlineplus.gov/ency/article/000427.htm> 10. Kovacs, F. M., Abraira, V., Peña, A., Martín-Rodríguez, J. G., Sánchez-Vera, M., Ferrer, E., Ruano, D., Guillén, P., Gestoso, M., Muriel, A., Zamora, J., Gil del Real, M. T., & Mufraggi, N. (2003). Effect of firmness of mattress on chronic non-specific low-back pain: randomised, double-blind, controlled, multicentre trial. Lancet (London, England), 362(9396), 1599–1604. <https://pubmed.ncbi.nlm.nih.gov/14630439/> 11. Tilbrook, H. E., Cox, H., Hewitt, C. E., Kang’ombe, A. R., Chuang, L-H., Jayakody, S., Aplin, J. D., Semlyen, A., Trewhela, A., Watt, I., & Torgerson, D. J. (2011). Yoga for chronic low back pain: A randomized trial. Annals of Internal Medicine, 155(9), 569–578. <https://pubmed.ncbi.nlm.nih.gov/22041945/> 12. Dolezal, B. A., Neufeld, E. V., Boland, D. M., Martin, J. L., & Cooper, C. B. (2017). Interrelationship between sleep and exercise: A systematic review. 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Readable Markdown	Key Takeaways - Causes: Morning lower back pain is often caused by poor sleeping posture, an unsupportive mattress, or underlying health issues like arthritis, disc problems, or muscle stiffness. - Prevention: Maintaining good sleep posture, using a supportive mattress, and staying physically active during the day can help prevent morning lower back pain. - Pain Relief: Gentle morning stretches, applying heat, or using over-the-counter pain relievers can ease stiffness and reduce discomfort upon waking. - Next Steps: If your lower back pain continues, talk to your doctor or invest in a new mattress better suited to your needs. Lower back pain is the most common type of musculoskeletal pain experienced by adults, with experiencing it at least some point in their lives, and 23% experiencing it on a chronic basis. Some mild back pain in the morning is not unusual. In many cases, you can chalk it up to the normal stiffness you feel after staying in one position for several hours. But, if you’re still feeling pain after you’ve gotten out of bed and started to move around, there may be something specific causing your back pain. It could be an underlying medical condition, an inadequate mattress, or even your sleeping position. There are a number of potential causes for lower back pain in the morning. Here are some of the most common. ### Poor Sleep Posture If you feel lower back pain every morning after sleeping, your could be at fault. Sleeping in an unsupportive position can increase pressure on your spine and lead to back pain. When you [sleep on your stomach](https://www.sleepfoundation.org/sleeping-positions/sleeping-on-stomach), you’re more likely to twist your neck out of alignment with the rest of your spine. Depending on the firmness of your mattress, your lower abdomen may also sink more deeply than the rest of your spine, uncomfortably stretching your back out of alignment. To prevent this, try sleeping on your stomach without a head pillow and by placing a thin pillow beneath your lower abdomen. Back sleeping makes it easier to keep your spine straight but can still lead to back pain if you don’t support your spine’s natural curves. To help prevent discomfort, place a pillow beneath your knees. Side sleeping is considered the best position for avoiding back pain. People who sleep on their side report fewer back pain symptoms, but it’s still possible to press your spine out of alignment. You can prevent this by [choosing a head pillow](https://www.sleepfoundation.org/best-pillows/best-pillow-for-back-pain) with a loft that matches the distance between your neck and your shoulder, and sleeping with a pillow between your knees to even out your hips. ![](https://www.sleepfoundation.org/wp-content/uploads/2021/07/How-to-Sleep-With-Lower-Back-Pain-853x1024.webp) ### Unsupportive Mattress Your sleeping position can only do so much to relieve lower back pain in the morning if you’re sleeping on an [old, unsupportive mattress](https://www.sleepfoundation.org/mattress-construction/signs-of-a-bad-bed). If you have had your mattress for more than five years, it may be time to consider replacing it. In one study, participants , which averaged 9.5 years old, with new ones. Over the following month, their sleep quality measurably improved each week, as did their back pain. Overall, medium firm mattresses reduced back pain symptoms by nearly half. Even if your mattress is relatively new, it may just not be a good fit for you or your sleeping position. It could be too firm or too soft to provide adequate support. In general, [medium firm mattresses](https://www.sleepfoundation.org/best-mattress/best-medium-firm-mattress) tend to reduce lower back pain more effectively than firm mattresses do. ### Lack of Movement During Sleep When you sleep, your body naturally goes through long periods of stillness, especially during deeper stages of sleep. While rest is essential for recovery, staying in one position too long — particularly if that position places strain on your spine — can lead to stiffness, muscle tightness, and discomfort in the lower back. Over time, a lack of subtle movements that typically help redistribute pressure and keep the spine aligned can result in inflammation or a sense of “locking up,” particularly in the lower back. Incorporating morning stretches or changing sleep positions can help counteract these effects. ### Pregnancy Back pain is common during pregnancy. While it typically begins between the , it can start as early as during the first four weeks. For some that are pregnant, their back pain worsens during sleep and can cause them to wake up. Placing a warm compress on the back can provide relief for lower back pain, as can regular stretching. When getting into and out of bed, using your leg strength instead of your back muscles to help you stand up can help prevent straining your lower back. with the knees bent is also recommended during pregnancy, to relieve discomfort and support fetal health. You can support your spine during sleep by placing pillows under your abdomen, between your legs, and against the small of your back. ### Post-Workout Muscle Soreness Exercising — especially activities that target or involve the lower back, such as weightlifting, running, or core workouts — can lead to delayed-onset muscle soreness (DOMS). This type of soreness typically sets in 12 to 24 hours after intense or unfamiliar exercise and peaks around 24 to 72 hours later. If you work out in the evening, you may not feel sore right away, but by the time you wake up the next morning, stiffness and discomfort in your lower back can be noticeable. While post-workout soreness is a normal part of the muscle recovery process, it can feel especially pronounced in the morning after your body has been still for several hours. Gentle morning stretches and staying well-hydrated can help relieve soreness, and building recovery time into your exercise routine may reduce next-day pain. ### Muscle Strain or Overuse Muscle strain is one of the most common causes of lower back pain, and it can often be triggered by overuse or sudden movements. Activities such as lifting heavy objects, twisting awkwardly, or engaging in repetitive motions can overstretch or tear the muscles and ligaments that support the spine. Even if the strain happens during the day, the discomfort can become more noticeable overnight as your body rests and inflammation sets in. Recovery typically involves rest, gentle stretching, and over-the-counter pain relief. If the pain persists for more than a few days or worsens, it may be worth consulting a doctor or physical therapist. ## Get Insights Into Your Sleep Sign up to receive emails about how to improve your sleep, as well as our comprehensive Better Sleep Guidebook. ![](https://www.sleepfoundation.org/wp-content/uploads/2018/10/Email-Capture-Icon.svg) ### Degenerative Disc Disease Degenerative disc disease can develop naturally with age, as the spinal discs between the vertebrae decrease in height. More than 90% of adults over 65 show some level of disc degeneration . For some people, this process can happen with minimal or no pain. For others, the pain can be intense and feel . Having overweight or obesity can and any associated lower back pain. Treatment for degenerative disc disease may include pain medications, steroid injections, ice or heat therapy, physical therapy, acupuncture, and wearing a back brace. ### Fibromyalgia affects up to 5% of people, with women being more at risk than men. The condition causes muscle pain, tension, and spasms throughout the body, including the back. Symptoms also include sleep problems, depression, and anxiety. Although there’s no cure for fibromyalgia, doctors may prescribe muscle relaxers and pain relievers to relieve symptoms. Therapies like massage, acupuncture, and physical therapy may also be recommended. ### Other Causes A number of other factors may contribute to lower back pain upon waking up. Lower back pain can be caused by other medical conditions and lifestyle factors such as: - Arthritis - Endometriosis - Kidney stones - Mental health conditions like [anxiety](https://www.sleepfoundation.org/mental-health/anxiety-and-sleep)and [depression](https://www.sleepfoundation.org/mental-health/depression-and-sleep) - Occupations that require heavy lifting, pushing, or pulling - Old age - Osteoporosis - Physical injury - Poor fitness - Smoking - Spinal cord problems like sciatica, spinal stenosis, or a herniated disc - Stress - Tumors - Weight gain ## How to Relieve Morning Lower Back Pain It’s possible to [sleep better with low back pain](https://www.sleepfoundation.org/physical-health/how-to-sleep-with-lower-back-pain). You may want to consider making a few changes to your routine in order to relieve your lower back pain in the morning and start your day off more comfortably. ### Change or Modify Your Sleep Position Adjusting your sleep posture can help relieve pressure on your lower back and encourage proper spinal alignment throughout the night. For many people, sleeping on the back with a pillow under the knees or on the side with a pillow between the knees can ease lower back tension by promoting a more natural curve in the spine. If you’re a stomach sleeper and have trouble switching positions, placing a thin pillow under your hips can help reduce strain on the lower back. Making small adjustments and experimenting with supportive pillow placement may significantly reduce pain and [improve sleep quality](https://www.sleepfoundation.org/sleep-hygiene/how-to-determine-poor-quality-sleep) over time. “You want your spine to be aligned from head to tail, with gentle curves through your neck and low back, avoiding big bends and severe angles throughout the spine. The proper set up helps to reduce stress on your spine at night and can significantly reduce low back pain and improve your overall function.” ### Get a New Mattress or Topper Investing in a new mattress — or even adding a quality mattress topper — can make a noticeable difference in how your back feels in the morning. Research suggests medium firm mattresses are the [best mattresses for back pain](https://www.sleepfoundation.org/best-mattress/best-mattress-for-back-pain). In one study of people with low back pain, those who slept on medium firm mattresses reported both during sleep and upon getting up in the morning. Look for options that offer a balance of cushioning and support, allowing your spine to stay properly aligned while relieving pressure points. Memory foam, latex, and hybrid mattresses are popular choices for back pain sufferers, especially when paired with your preferred sleeping position. If a new mattress isn’t in the budget, a well-chosen [mattress topper](https://www.sleepfoundation.org/best-mattress-toppers/best-mattress-topper-for-back-pain) can be a more affordable way to enhance comfort and reduce stiffness. ### Take Over-the-Counter Pain Medicine Over-the-counter (OTC) pain relievers can offer temporary relief from morning lower back pain, especially when the discomfort is due to inflammation, muscle strain, or post-workout soreness. Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen (Advil, Motrin) or naproxen (Aleve) are commonly used to reduce inflammation and alleviate pain. While OTC medications can help you manage occasional or mild morning pain, they should be used as a short-term solution rather than a long-term fix. Be sure to follow dosing instructions and talk to your doctor if you find yourself needing pain relief regularly. Persistent morning pain may signal an underlying issue that needs targeted treatment or lifestyle adjustments. ### Try Hot and Cold Therapy Applying heat or cold to your lower back in the morning can help reduce stiffness and ease discomfort. Cold therapy, such as an ice pack wrapped in a cloth, is most effective for reducing inflammation and numbing sharp pain, especially if the pain is linked to a recent strain or injury. It’s typically best used within the first 24 to 48 hours after the onset of symptoms. Heat therapy, on the other hand, helps relax tight muscles and improve blood flow to the area, making it ideal for soothing chronic tension or stiffness that builds up overnight. A warm shower, heating pad, or microwavable heat wrap can be especially effective for easing into movement after waking up. Some people benefit from alternating heat and cold depending on the nature of their pain. Always protect your skin with a barrier (like a towel) and limit sessions to 15 to 20 minutes at a time. ### Get Out of Bed Slowly Taking it slow when you get out of bed can be beneficial. You may want to use your arms to sit up slowly before moving your legs off the side of the bed. Once you plant your feet on the ground, shoulder-width apart, you can stand up slowly, using your leg strength instead of your back to help you up. After carefully standing, you can further relieve tension by reaching your arms up above your head and stretching slowly from side to side. ### Do Morning Stretches Research shows that yoga can help manage recurring . Simple stretching exercises, even before you get out of bed, can relieve back pain. For example, you can lie on your back and stretch your arms and hands above your head as far as you can, with your legs and feet stretching in the opposite direction. Hold for a few seconds before releasing. It may also help to stretch out your lower back while still on the bed. To do this, you can bring your knees into your chest and hold, wrapping your arms around them. Then gently rock from side to side. A few more stretches can further relieve tension in the lower back and help you prepare for the day. #### 1\. Plank A plank increases your core strength, creating a protective effect for your spine. With a stronger core, your body can use more of your abdominal muscles instead of your back, leading to less strain and injury throughout the day. 1. Lie on the floor facedown. 2. Push yourself up onto your toes and forearms. Make sure that your elbows are directly beneath your shoulders and in line with your wrists. 3. Keep your neck in alignment with the rest of your spine, without letting your abdomen sink too far down or up. Prevent straining your back by squeezing your abs, glutes, and thighs. 4. Hold this pose for anywhere from 10 to 60 seconds. #### 2\. Baby Cobra When you’re experiencing lower back pain, a baby cobra pose can help stretch your back and relieve tension. 1. Lie on your stomach on the floor, with your palms facing down underneath your shoulders, and your elbows and forearms close to the body. 2. Slowly push yourself up using your arm strength, with your head facing forward and your neck straight. 3. Hold for 10 to 15 seconds, then lower down. #### 3\. Chair Pose 1. Stand up with your legs shoulder-width apart and your toes facing forward. 2. Squat down like you’re sitting into a chair. 3. Keep your knees bent at a 90-degree angle, with the goal of keeping them over your heels instead of your toes. 4. Hold for a few seconds, then stand back up. ### Stay Active Throughout the Day Daily exercise can help keep your body limber. It also . A simple form of exercise, like walking, can be beneficial for reducing pain and improving sleep quality. If you sit for long periods of time at your work, make sure to stand up, stretch, and walk around every 30 minutes or so. If your desk chair is not supportive, place a pillow or rolled towel behind your back for lumbar support, and let your feet rest on a footstool. ## When to Talk to Your Doctor While occasional morning back pain is common and often resolves with simple lifestyle adjustments, it’s important to consult a doctor if the pain is persistent, worsening, or interfering with your daily life. You should also seek medical attention if your back pain is accompanied by symptoms such as numbness or tingling in your legs, weakness, unexplained weight loss, or loss of bladder or bowel control, as these may indicate a more serious underlying condition. Additionally, if your pain doesn’t improve with at-home care like stretching, heat or cold therapy, or over-the-counter medications, a healthcare provider can help identify the cause and recommend more targeted treatments. Chronic pain that lasts more than a few weeks, or pain that wakes you up at night, may require imaging tests or physical therapy to properly address the issue. Early intervention can prevent the problem from becoming more severe and help you return to restful, pain-free sleep. ![](https://www.sleepfoundation.org/wp-content/themes/onecaremedia-child/assets/images/sf-question-bubble.svg) ### Still have questions? Ask our community\! Join our [Sleep Care Community](https://community.sleepfoundation.org/) — a trusted hub of sleep health professionals, product specialists, and people just like you. Whether you need expert sleep advice for your insomnia or you’re searching for the perfect mattress, we’ve got you covered. Get personalized guidance from the experts who know sleep best.
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