Why does lower back hurt after sleeping

More than a quarter of adults report experiencing low back pain within the last three months. Low back pain is the most common cause of job-related disability and a major contributor to missed workdays.

Common causes of back pain include getting into an accident and lifting something heavy. Sometimes back pain can develop over time with age. Most low back pain is short-term, lasting just a few days to a few weeks. Often, it resolves on its own or with a treatment of the underlying cause. However, chronic back pain persists for 12 weeks or longer.

Sometimes, a medical or surgical procedure can relieve the pain, but sometimes, pain persists despite treatment. Studies have shown that losing sleep can heighten sensitivity to painful stimuli. In theory, sleep loss increases painful inflammation — and getting enough sleep may reduce inflammation.

In a study of healthy normal adults, the analgesic effects of codeine are diminished in sleep-deprived individuals versus non-sleepy individuals. Sleeping well may help your pain medications work better. However, your bed is typically not the cause of back pain. Doing so many cause issues like muscle imbalance and even scoliosis.

How does this position help? The pillow will keep your hips, pelvis, and spine in better alignment. If you have a herniated disc , you may want to try sleeping on your side curled in a fetal position:. Your discs are soft cushions between the vertebrae in your spine. Herniation happens when part of a disc pushes out of its normal space, causing nerve pain, weakness, and more.

Curling your torso into a fetal position opens the space between vertebrae. You may have heard that sleeping on your stomach is actually bad for back pain. This is partly true because it may add stress to your neck. People who have degenerative disc disease may benefit most from stomach sleeping with a pillow. It can relieve any stress that is placed on the space between your discs. When you sleep on your back, your weight is evenly distributed and spread across the widest area of your body.

As a result, you place less strain on your pressure points. Do you feel most comfortable snoozing in a recliner? Although sleeping in a chair may not be the best choice for back pain, this position can be beneficial if you have isthmic spondylolisthesis. Consider investing in an adjustable bed so you can sleep this way with the best alignment and support. Isthmic spondylolisthesis is a condition where a vertebra slips over the one below it. Reclining may be beneficial for your back because it creates an angle between your thighs and trunk.

This angle helps to reduce the pressure on your spine. No matter what position you choose, keeping proper alignment of your spine is the most important part of the equation. Focus specifically on aligning your ears, shoulders, and hips. You may notice gaps between your body and the bed that strain your muscles and spine.

You can reduce this stress by using pillows to fill the gaps. Be careful while turning in bed. You can get out of alignment during twisting and turning motions as well.

As a person ages, natural wear and tear of the discs in the spinal cord can lead to the narrowing of the lumbar spinal canal. Doctors refer to this narrowing as spinal arthritis or degenerative disc disease.

Degenerative disc disease can compress the spinal nerves, resulting in pain, stiffness, and reduced mobility that typically affects the lower back or neck. The pain can range from mild to very severe, and it may radiate to other parts of the body. Symptoms can be worse in the morning and may even interfere with sleep. Morning back pain and stiffness are symptoms that people with fibromyalgia commonly experience.

Fibromyalgia is a chronic disorder that can cause aches, pains, and tenderness in many different parts of the body. How a person gets out of bed can be vital to preventing early morning aches and pains. Even if a person is well rested, rising too quickly or bending too far forward when getting out of bed can place a strain on the back.

Regular exercise can help strengthen the back and reduce back pain, but overdoing it at the gym or on the playing field can lead to morning back pain and stiffness.

It is important for a person to pay attention to their posture during and after any intense physical activity, such as a gym workout or playing sports. Properly warming up and cooling down can also help reduce back pain and muscle stiffness the next day.

For exercise-related back pain, applying hot or cold packs to the affected area and taking OTC anti-inflammatory drugs, such as ibuprofen and naproxen, can help reduce discomfort.

However, it is not always necessary for a person to completely alter their usual sleeping position. Back pain is common during pregnancy. While it typically begins between the second and third trimesters , 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. However, this type of back pain tends to resolve after birth. During the pregnancy, 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. Sleeping on the left side 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. Degenerative disc disease can develop naturally with age, as the spinal discs between the vertebrae dry out and break down.

For some people, this process happens with minimal pain. For others, the pain can be intense and feel worse in the morning. Being overweight or obese can exacerbate disc degeneration 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.

The condition causes muscle pain, tension, and spasms throughout the body, including the back. Symptoms also include sleep problems, depression, and anxiety. Although there is no cure for fibromyalgia, doctors may prescribe muscle relaxants and pain relievers to relieve symptoms. Therapies like massage, acupuncture, and physical therapy may also be recommended. 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:. It is 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.

Switching to a more supportive sleep position can reduce lower back pain. Also consider how you can use pillows — or invest in a new mattress — to support better spinal alignment and relieve lower back pain.

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 lower pain scores both during sleep and upon getting up in the morning. Simple stretching exercises can relieve back pain, and there are stretches you can do before you get out of bed. For example, you can lie on your back and do a full-body stretch when you first wake up.

For this exercise, 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. 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. 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. A few more stretches can further relieve tension in the lower back and help you prepare for the day.

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.

To do a plank, you will need to lie on the floor facedown. You can then push yourself up onto your toes and your forearms. Make sure that your elbows are directly beneath your shoulders and your forearms and elbows are in line with your wrists.

Keep your head facing down, with your neck in alignment with the rest of your spine. It is important to keep your spine straight, without letting your abdomen sink too far down or up.