Back Pain in the morning

Complete Guide To Back Pain In The Morning – Symptoms, Causes, and Treatment


Back pain in the morning is one of the main reasons people visit their doctor or take time off work, and it is one of the leading causes of disability in the world. Most of the people suffer from back pain in the morning at least once in their life. Fortunately, you can take steps to prevent or relieve most of the attacks of back pain in the morning. In case the prevention fails, simple home remedies and proper body mechanics often heal your back in a few weeks and keep it productive.

Symptoms of Back Pain in the Morning


There may be several reasons behind back pain in the morning. The common signs and symptoms of back pain include:

  • Muscle pain
  • Stabbing or shooting pain.
  • Pain radiating in the leg
  • Poor posture
  • Pain that gets worse when you bend, lift, stand, or walk.
  • Pain that improves with comfort.
  • Stress
  • Underlying medical conditions

In rare cases, back pain can indicate a severe medical problem.  

  • Causes intestinal or bladder problems
  • Back pain resulting in fever


Most of the back pain in the morning improves gradually with home treatment and personal care, usually within a few weeks. If your condition does not improve, then it is essential to consult your doctor. Call your doctor if your back pain does not improve with comfort or causes numbness, tingling or weakness in the legs or an unexplained loss of weight.

Also, ask your doctor if you have backache for the first time after age 50 or if you have a history of osteoporosis, cancer, steroid use, alcohol usage, or excessive use of drugs.


Causes of Back Pain in the Morning 

Back pain in the morning is mostly the first thing that is felt in the morning, especially when you move from lying to standing. This pain is usually caused by the curing of long periods of rest or a decrease in blood flow during sleep. Back pain often develops for no reason that your doctor can identify by means of a test or a checkup. Common causes of back pain in the morning. 

Muscle strain or ligament strain

Lifting heavy objects or sudden, hard movements can tire the back muscles and spinal ligaments. If you are in bad physical condition, the constant tension in the back can cause painful muscle cramps.

Bad mattress

If a bad sleep position is not a cause of back pain, it may be your mattress. Replacing your old mattress with a new one can dramatically improve your sleep. Changing the mattress with the new one can enhance the quality of sleep, reduce back pain and stress symptoms. Before choosing the next mattress, do not be afraid to seek professional advice. Make sure you sleep on a comfortable, firm mattress. 


Back pain in the morning is widespread during pregnancy. Some women may experience this pain as early as eight weeks of pregnancy but may become a problem between the fifth and seventh months. Pregnancy can cause tension in the muscles of the lower back. After a long period of sleep, the pain in the lower back may increase in the morning, resulting in prolonged muscle stiffness and tension. 

Disc degeneration

Disc degeneration can compress the spinal nerves, causing stiffness, pain, and reduced movement that usually affect the lower back or neck. The pain can range from mild to very severe and can spread to other parts of the body. Symptoms can worsen in the morning and disturb sleep. In some cases, disc degeneration does not cause discomfort.


Smoking is another potential risk that may not be very clear. The data suggest that smokers are more likely to suffer from back pain for several reasons: nutrients may not reach the back where they are needed, coughing can cause stress, and smokers recover more slowly than injuries.


A strain is the widespread reasons for back pain in the morning, affecting ligaments and muscles. It is common practice to lift or pull objects inappropriately and to lift or carry heavy objects. Sudden movements, such as getting out of bed or cars in strange ways or falling, can cause pain. Tilt, standing, leaning over the desk, or prolonged driving also causes muscle strain and tension.

Structural issues

Structural problems are associated with the spine and joints, which explain many cases of back pain. A tablet that stabilizes and relieves the vertebrae of the spine can break or swell, putting pressure on the nerves and causing problems like sciatica. Scoliosis and other conditions that cause abnormal curvature of the spine can make the pain more likely. Osteoporosis and arthritis can also affect the spine and cause back pain.


Fibromyalgia disorder may cause bone and muscle pain. Fibromyalgia is thought to exacerbate pain by changing the way the brain processes pain signals. Although anyone is subject to fibromyalgia, it is more common in women than in men. Pain associated with fibromyalgia cannot be cured, but many medications are available to improve sleep and treat the pain. A doctor may also recommend treatment or advice to help you improve your quality of life and teach you how to manage this condition. 

Sleeping positions

If you notice back pain every morning, your sleep may be the cause. Poor sleep conditions can cause stress on the spine, which flattens the normal curve. It can also cause back strain and uncomfortable joint pressure. Sudden back pain that lasts no more than six weeks can be caused by falls or heavy loads. Back pain lasting longer than three months is less common than acute pain. If you sleep a lot on your stomach, you can have very bad back pain. 

Bulging disks

The disks act as intervertebral pillows (vertebrae) in the spine. Soft materials can swell inside the disc or collapse and pinch the nerve. However, you can have a swollen or broken disk without a backache. Disc disease is often found by taking X-rays from the spine for another reason. 


Osteoarthritis may also affect the back, causing back pain in the morning. In some cases, arthritis in the spine can cause a narrowing of space around the spinal cord. 

Skeletal irregularities

A disorder in which the spine bends to the side can also cause back pain, but it usually does not occur until middle age. 


Vertebral vertebrae may be a cause of compression fractures if the bones become brittle and porous.


Treatment Options for Back Pain in the Morning 

Waking up with lower back pain is often the result of wrong sleeping positions or putting extra strain on the body during physical activity. A person should talk to a doctor if back pain does not improve through personal care measures, such as trying a different sleeping position or a new mattress. It is also essential to consult a doctor for severe back pain that restricts movement or the ability to perform daily activities. You can avoid back pain or prevent recurrence by improving your fitness and practicing exercises on a regular basis. Here is a list of 10 bests treatments to treat back pain in the morning.


1. Exercise

Low power aerobic activities regularly are an excellent treatment for back pain in the morning. Regular exercise throughout the day is the key to relieving back pain. Walking is one of the best exercises, and you should aim for at least 10,000 steps a day. However, anything that makes you move and get up can help you keep your back strong. Make sure these exercises don’t put a strain on your back, can increase your durability and allow your muscles to work better. Swimming and walking are also good choices. Talk to your doctor about the activities that you can try.  

2. Develop flexibility and muscle strength 

The back and abdominal muscles help to make these muscles work together as a natural brace for your back. The flexibility in the hips and legs aligns the bones of the pelvis with enhancing the feel of the back. Avoid the movements that strain or twist your back.  

Your doctor or physiotherapist can tell you which exercises are best for you. 

3. Maintain a healthy weight

Maintaining a healthy weight is a good treatment for back pain as weight gain pulls the muscles back. If you are overweight, it is important to maintain a balanced and healthy weight. 

4. Stand and sit smartly

Keep the position of the pelvic neutral. If you have to stand for long periods of time, place one foot on a low seat to remove some of the load from the lower back area. Alternative feet can reduce the good posture of pressure on the back muscles. Choose a chair with good support for the lower back, swivel base and armrests. Placing a pillow or wrapped towel in the lower back can maintain its natural curve. 

5. Lift the things smartly

Avoid lifting heavy loads, if possible, but if you have to lift something heavy, let your legs do the work. Keep your back straight without twisting and bend your knees. Keep the load near your body.   

6. Use heating pad

If your back pain is severe upon waking, consider placing a heating pad under the painful part of your back before getting up from bed. The heat warms your muscles, relieves morning stiffness, helps prevent muscle cramps from movement and stimulates blood flow to the area. 

7. Consider massages

The massage can promote blood circulation; relieve stress, rest muscles and increase endorphins, pain relievers naturally produced by the body. Some therapists can work at home. If you feel very bad on a padded table, ask if you can use a massage chair. Research has shown that massage goes beyond what you feel: for many people, massage really helps reduce back pain. 

8. Try yoga

Laughter increases the intake of oxygen, eases stress and stimulates the production of endorphins which can help to reduce the pain naturally. Different yoga programs are specially designed to help people reduce back pain in the morning naturally. This type of yoga combines deep breathing yoga with laughing exercises and can be an attractive option if you find other exercises too painful.

9. Sleep in a proper position

If you have trouble sleeping well, try different sleep patterns. Sleeping in an inclined position can help relieve stress in the lower back. If it suits you, an adjustable bed can be an option. You can rent one from a medical restoration company to find out if it helps you before you commit. Wedge-shaped pillows are another easy and inexpensive way to check if stretch out position may help you.

10. Take a hot bath

You will be amazed by the soothing effects of a hot bath to relieve pains and aches. Your muscles can relax enough to allow stretching. By relaxing, some people have trouble sleeping right after. Bathing two or three hours earlier may be a better option. Floating water allows you to enjoy the exercise benefits with less pain. If you prefer warm pools, look for hydrotherapy pools. Water treatment exercises are often performed in water ranging from about 83 to 88 degrees. The pool temperature is above 90 degrees.


Exercises for Back Pain in the Morning 

If you wake up in the morning with back pain, do not feel desperate: the following exercises can help you relieve the pain throughout the day. 

Stretch in bed

One way to beat the pain is to get used to stretching just before getting out of bed. When lying on your back, raise your arms as much as you can over your head. At the same time, stretch your feet in the opposite direction. Then bring your knees to your chest and stretch your lower back. It can also be helpful to swing gently from side to side. Plant the feet on the floor once seated, shoulder-width apart. Raise your arms over your head again, then from side to side to stretch it completely. 


Planks are best for your whole body especially your core muscles. As your abs become stronger, you will put less pressure on the back. The plank can also relieve mild back pain, especially in the lower back. To make a plank, start with your face down on the floor. Roll the toes and keep the elbows and forearms aligned with the wrists. While lifting off the ground, push up your back and hold your chin close to your neck. Hold this position 30 seconds and press the abs as if you are preparing for a stroke. You should also have your buttocks and thighs. Get off and repeat if you wish. 

Mini Cobra

You may remember the extension of the cobra to a yoga class if you have ever attended a one. Mini cobras use the same basic movements without stretching the lower back. To make a small cobra, lie on your stomach with the palm of your hand facing the sides of your head. The elbows and forearms should extend directly to the palm of your hand. Push your palm and forearms slowly to the floor and lift your chest. Keep the head turned forward and the neck straight. Continue stretching for 10 seconds at a time, repeating up to 5 times in total. 

Knee bends

You can feel comfortable in the back, especially in the lower back, stretching your knees and buttocks. One way to stretch the knees is to perform knee bends. To do knee bends, sit down as if you were trying to sit on the chair. Maintain your knees bent 90 degrees and make sure your toes are not. Exhale while going down, and then inhale while standing. Repeat up to 10 times.  

Take frequent breaks and stretch

If you have an office job that involves sitting, it is important to take frequent breaks. Wake up at least once every 30 minutes and stretch. Permanent offices can also help avoid back strain during the day at work, so you do not suffer the consequences the next morning. 

Besides these exercises, you can also use different topical remedies. The essential oils of turmeric and mint can help. Just dilute it with carrier oils, such as jojoba oil or olive oil; otherwise it could irritate your skin.


Sleeping Positions to Avoid Back Pain in the Morning

When you have back pain, it can be difficult to sleep and when you’re not sleeping enough, your back pain can get worse. It is very important to change your sleeping position to sleep better and improve the health of your spine. A bad sleep pattern can aggravate back pain. Try to lie down. Place a pillow between the knees to keep the spine in a neutral position and relieve tension in the back. If you need to sleep on your back, pull the pillow on your lap. Doctors recommend sleeping on your side or your back with a pillow under your knees. If you can only sleep on your stomach, place a pillow under your pelvis or lower abdomen to support you. This helps relieve pressure.

Sleep on the side with a pillow between your knees

If you feel uncomfortable on your back, try moving to the side. Let your right or left shoulder connect to the mattress, along with the rest of your body. Place a pillow between your knees. If there is space between your waist and the bedding, consider using a small pillow for extra support. Whether you use a pillow or choose two people, you should always resist the need to sleep on the same side.

Sleep in a fetal position

For people suffering from a herniated disc, adopting a twisted fetal position can offer a nocturnal rest. In fact, lying on your side, with your knees bent at the chest, reduces the flexion of the spine and helps to open the joints.

Sleeping on the front with a pillow under the stomach

Being at the front of the body is considered the worst sleep position. However, for those who have trouble sleeping in another position, placing a thin pillow under the belly and hips can help improve the alignment of the spine. This posture may also benefit people with degenerative diseases or herniated discs.

Sleep on the front with your head down

Sleeping on the front is a bad position to sleep because the head usually turns to the side. This twists the spine and generates extra tension in the neck, shoulders and back.

To avoid this, try to lie on your stomach. A firm cushion or a well-wrapped towel can be used to hold the front and allow breathing to breathe. This should be done in addition to placing a pillow under the belly.

Sleep on your back in an inclined position

Sleeping in an inclined position may be beneficial for lower back pain, especially in individuals with isthmic spondylolisthesis. If you feel comfortable sitting in a recliner, it may be worth investing in an adjustable bed that can be placed accordingly.

Sleep on your back with a pillow under the knees

You may notice differences between your body and the bed that strain your spine and your muscles. You can reduce this pressure by using pillows to fill the gaps. For some people, sleeping on the back may be the best way to relieve back pain. When you sleep on your back, your weight is evenly distributed and spreads over the widest part of your body. As a result, it exerts less pressure on its pressure points. You also get better alignment of the spine and internal organs.


Regardless of the position you choose, the most important thing to consider for treating back pain in the morning is to maintain the proper alignment of your spine. Concentrate on the alignment of the ears, hips and shoulders.

Make sure to consider the exercises as well as sleeping positions for getting rid of the back pain in the morning.

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