Woke Up With a Sore Back? Here’s What Might Be Going On
Woke Up With a Sore Back?
Here’s What Might Be Going On
You swing your legs out of bed, stretch, and… ouch. There it is again—that nagging lower back pain that seems to show up overnight.
If your back feels stiff, sore, or tight when you wake up, you’re definitely not alone. Morning back pain is one of the most common things we hear about in the clinic.
So, what’s actually going on while you sleep—and more importantly, what can you do about it?
Why Is My Back Sore in the Morning?
There are a few reasons your back might be feeling less than fabulous when you first wake up. Let’s break them down.
1. Your Sleeping Position Isn’t Helping
The way you sleep can put your spine in awkward positions for hours at a time.
Common culprits include:
Sleeping on your stomach, which can twist the lower back and neck
A saggy mattress that doesn’t support your spine properly
Pillows that are too high or too low, throwing off your alignment
Even small imbalances can lead to big stiffness in the morning.
2. Lack of Movement Overnight
When you sleep, your body doesn’t move much—and that’s a good thing for rest, but not always for your joints.
Lying still for hours can:
Make your joints stiff, especially in the spine and hips
Cause fluid to build up in the discs and tissues
Leave muscles feeling tight and less flexible when you first get up
This is why back pain often feels worst in the morning and improves as you start moving around.
3. Tight Muscles from the Day Before
Sometimes, it’s not what you did while sleeping—it’s what you did before.
Things like:
Heavy lifting
Sitting too long
Gardening or housework
can leave your muscles sore and inflamed, which you don’t fully feel until the next morning.
4. Underlying Back Conditions
If your back pain is more than just the occasional ache, it could be linked to something deeper, like:
Disc problems (like bulges or degeneration)
Arthritis or joint stiffness
Old injuries that haven’t fully healed
These often show up more in the morning, then ease off with movement throughout the day.
What You Can Do About It
The good news? Morning back pain is often very treatable, especially with a few simple changes.
Here’s where to start:
✅ Try Gentle Morning Stretches
Even a few minutes of light movement can help warm up your back. Try:
Knees-to-chest stretches
Gentle spinal twists while lying on your back
Cat-cow stretches on all fours
Start slow and listen to your body.
✅ Rethink Your Sleep Setup
Mattress too soft or saggy? Time to upgrade. A medium-firm mattress works best for most people.
Side sleeper? Pop a pillow between your knees.
Back sleeper? Try a small pillow under your knees to support your lower spine.
Sometimes the fix is as simple as a new pillow or a slight tweak to your sleep position.
✅ Stay Active During the Day
One of the best ways to reduce back pain is to keep your body moving regularly.
If you sit for work, take standing breaks. A short daily walk can also help keep your back muscles strong and flexible.
✅ See a Physio for a Personal Plan
At Forster Tuncurry Physiotherapy, we can:
Assess your back and identify what’s causing the pain
Release tight muscles or stiff joints with hands-on treatment
Give you simple, targeted exercises to reduce pain and prevent it coming back
Even a few guided sessions can make a big difference.
When to Seek Extra Help
If your morning back pain:
Lasts more than a few weeks
Wakes you during the night
Comes with numbness, tingling, or leg pain
…it’s a good idea to check in with your GP and book a physio appointment. The earlier you get support, the easier it is to treat.
Final Thought
Waking up with a sore back might be common, but it’s not something you just have to put up with.
Small changes and the right physio support can make your mornings a whole lot more comfortable.
So if your back’s making it hard to start the day, we’re here to help you move better, feel better, and get back to waking up refreshed—not in pain.
