Lower Back Pain After Sleeping: 7 Causes & Remedies
Written by JaRoy Buffong
Lower back pain after sleeping is a common issue that most adults experience at some point in their lives.
A study found that nearly 10% of the global population suffered from lower back pain in 2020, and that number is expected to rise. This type of pain can make everyday tasks more difficult, from turning your head to getting through a workday.
In more severe cases, ongoing lower back pain can affect your productivity, increase stress, and lower your overall quality of life. The good news is there are ways to ease the discomfort.
In this guide, we’ll cover what causes lower back pain, how to relieve it after sleeping, and when it’s time to see a doctor.
7 Causes of Lower Back Pain After Sleeping
1. Incorrect Sleeping Position
An unhealthy sleep posture can lead to excess pressure on your back and strained muscles in the morning (Cary, Jacques and Briffa, 2021). It’s important to sleep in a healthy position as these aren’t only better for your back, but more comfortable in general, too!
See the best sleeping positions for lower back pain here.
2. Poor Choice of Pillow
Your pillow influences your back health more than you’d expect. Normal pillows don’t offer specialised support. However, you can change the game with a memory foam pillow or a cervical pillow. These are designed to support your back and spine while promoting a healthy sleeping posture.
3. Pre-Existing Medical Conditions
Your sleep position might cause lower back pain, but it could also stem from a pre-existing condition. For example, sciatica, herniated discs, and spinal stenosis are all associated with pain in this area.
4. Movement During Sleep
Do you toss and turn? Movement during sleep can cause lower back pain or stiffness. Constant sharp, sudden movements or a twisted back can lead to a sore feeling in the morning, especially if you move a lot every evening.
5. Poor Choice of Mattress
Like a poor pillow, a poor mattress choice can also cause back pain. This is often because the mattress is old and no longer supportive, leaving your body in an awkward position with more pressure on the lower back.
Shop The Groove Pillow6. Bad Quality of Sleep
You’d expect lower back pain to cause a poorer quality of sleep. However, sleep disturbances and general bad sleep quality can exacerbate lower back pain. A Japanese study even found that low back pain can be strongly associated with sleep disturbances, especially in chronic sleep disorders (Yabe et al., 2022).
7. Poor Posture During the Day
Alongside sleep posture, you must address your daily posture to relieve lower back pain. Sitting hunched up during the office might not hurt at the time, but after a night of sleep in an equally poor position, it will result in lower back pain.
How To Prevent Lower Back Pain
Knowing how to relieve lower back pain while sleeping can help you wake up feeling refreshed and ready for the day.
The good news is that a few simple changes at home can make a big difference.
Start by choosing a better pillow.
A memory foam pillow that offers pressure relief and proper support can improve your sleep quality. Some are even designed specifically for lower back pain or offer full-body support like the Groove X Knee Pillow.
Shop The Groove X PillowNext, pay attention to your sleeping position. Whether you sleep on your back or side, proper alignment can ease pressure on your lower back and reduce discomfort.
Staying active also plays a big role. Whether it’s a short daily walk or a regular gym routine, exercise helps reduce tension and pain in the body. Alongside this, daily stretching, both before bed and when you wake up, can ease stiffness and improve your posture.
If needed, you can take over-the-counter pain relief like ibuprofen or paracetamol, though only for short-term use.
For longer-term relief, alternative treatments like massage therapy, acupuncture, or yoga have been shown to help manage lower back pain and support better sleep.
Shop The Groove X PillowWhen to Seek Medical Help
If you’ve tried the techniques above and haven’t experienced results or have experienced the pain for over two weeks, it’s time to book a doctors appointment.
About The Author
JaRoy Buffong is the founder and lead coach of Naiquan, a dynamic wellness company that empowers individuals to realize their full potential through a comprehensive 360° approach to well-being. With a deep understanding of the interconnectedness of physical, mental, and emotional health, JaRoy is committed to helping clients achieve sustainable, long-term transformations.
References
- Allen, BA, LMBT, L. (2016). Case Study: The Use of Massage Therapy to Relieve Chronic Low-Back Pain. International Journal of Therapeutic Massage & Bodywork: Research, Education, & Practice, 9(3). doi:https://doi.org/10.3822/ijtmb.v9i3.267.
- Cary, D., Jacques, A. and Briffa, K. (2021). Examining relationships between sleep posture, waking spinal symptoms and quality of sleep: A cross sectional study. PLOS ONE, 16(11), p.e0260582. doi:https://doi.org/10.1371/journal.pone.0260582.
- Yabe, Y., Hagiwara, Y., Sugawara, Y. and Tsuji, I. (2022). Low back pain is associated with sleep disturbance: a 3-year longitudinal study after the Great East Japan Earthquake. BMC Musculoskeletal Disorders, 23(1). doi:https://doi.org/10.1186/s12891-022-06106-x.