Lower back pain that goes away in the morning isn't uncommon. In fact, most of my patients report this and it's normal. It's something that I often see in those who have had a history of back pain or have mild arthritis. The great news is that there are ways to prevent it and improve it.
Is it Normal to Have Lower Back Pain in the Morning and Pain Relief Strategies
Waking up to lower back pain in the morning isn't ideal but It's not uncommon to experience some degree of morning lower back pain. I see this in most of my patients. I know it's not convenient but it can be addressed.
Various factors could contribute to this discomfort, including history of back pain, arthritis, or even the way that you are built.
- Prior back pain makes that area of your back more sensitive, thus you are more aware of that area of your spine.
- Arthritis is inflammation of your joints. So that inflammation sits there all night resulting in lower back pain or stiffness int the morning.
Some like to blame their mattress for morning back pain but I am the type to encourage change in the person before they change their environment.
Lower back pain in the morning doesn't mean you have underlying "issues" that may need comprehensive pain management strategies to manage, it just means that your body is craving something and you have to give it what it needs.
Often times, when you have back pain in the morning that fades as the day progresses, it's often an indicator that the issue may be easily addressed rather than serious spine concerns.
For those grappling with persistent morning back pain, it’s essential that you stretch before bed and when you wake up in the morning. This is the easier way to improve morning back pain that is sustainable and very low risk. I would rather learn how to improve how my back feels verses try to buy an expensive pillow or mattress!
Morning pain relief can be improved with nightly stretches and a good morning routine. Here is what I have seen work in many of my clients.
- A good nightly routine shoulder include hip and lower back stretches
- Morning stiffness or pain can be address with lower back mobility exercises
Remember, if the pain persists or you want someone to help you through this, it's wise to consult a physical therapist who can help tailor a pain management plan that is specific to your needs.
While lower back pain in the morning that goes away as the day progresses is relatively normal, it shouldn't be a daily challenge.
Identifying Morning Back Pain Causes: From Degenerative Disc Disease to Arthritis
Degenerative disc disease, a natural consequence of aging, can often be a cause of morning back pain. The discs in your back get smaller as we age and that decrease in size leads to stiffness and a reduction in cushion. That said, these are both normal things and you should not think of your back as frail or at risk. It's just a consequence of living.
Likewise, arthritis is often a cause of morning back pain or stiffness. Low-grade inflammation which can tighten the back during sleep, further exacerbates lower back discomfort that often results in morning stiffness that improves as the day goes on.
Nearly all humans above 20 years old have arthritis so this should not be concerning. One easy way to reduce arthritic pain or low grade inflammation would be learn what foods are inflammatory in nature. There is a connection between what you eat and back pain.
As we consider all these factors, from arthritis to disc degeneration, addressing morning lower back pain can not only improve your mornings but also contribute to a pain-free, more active lifestyle.
Why do I have back pain in the morning that goes away?
There are 3 simple reasons why you could be experiencing back stiffness in the morning.
- You are a belly sleeper.
- You are not stretching before bed.
- You don't have a morning mobility routine .
The first one being you sleep on your belly at night. When you sleep on your belly, your spine is in a more closed off position, or what we call extension.
This is a normal range of motion for our spine. However, when you stay in this position for a long period of time (like 6-8 hours while you're sleeping) you can wake up and feel pretty stiff and achy in the morning.
The second and third reason you could have a stiff back in the morning go hand in hand with one another.
You probably do not do any mobility work or stretching before bed or when you wake up!
Mobility exercises and stretching your back before going to bed and right when you wake up can drastically change the way your back feels when you get up in the morning. A lot of people tell me they have barriers to being able to do these two things.
Some people say they do not know how do stretch their back or that they do not have the time. That is why I am here! I am going to show you a simple morning and evening routine that you can do in less than 5 minutes to make sure you wake up with less back stiffness.
Addressing Persistent Morning Back and Lower Back Pain Issues
Experiencing lower back pain in the morning is a common discomfort that many of clients face and often accept as a normal part of life.
With my care, the goal is to alleviate your lower back pain effectively and learn how to manage it for the long term.
We first identify the root causes and explore certain diagnoses such as degenerative disc disease, or arthritis. Most of my clients have received an MRI for their lower back and while not recommended or necessary, we always discuss its findings.
Everyone's back pain is unique but often times addressing morning pain involves stretches and reviewing sleep positions. These are simple ways to improve morning discomfort.
Practical Exercises to Alleviate Morning Lower Back Pain: Morning Mobility and Evaluate Sleep Position
Waking up with lower back pain in the morning can be a daunting start to the day, but the good news is, there are effective strategies for obtaining pain relief. If you’re struggling with back pain in the morning, incorporating a morning mobility routine can greatly impact your spine health and reduce pain!
Here is a great morning mobility routine to help alleviate morning lower back pain
Lumbar Rotations
With this movement, you are going to start on your back and bring your feet up close to your bottom.
Then you will begin to rock your knees side to side. You will be able to feel this in your lower back! Breathe out at the end of each rep and do about 10 on each side.
Knees to Chest
Begin this exercise by starting on your back and bring your knees up to your chest. Give yourself a pull towards your chest and then release back down. Do this 10 times with a one second hold.
Glute Stretches
Start on your back again, and grab your knee with the opposite hand. Then pull your knee to the side and you should feel a stretch in your lower back. Do this on both sides for 10 second holds.
Cat Camel
Begin on your hands and knees with a neutral spine and head.
Bend your spine up to the sky and dip back down. Do this for about 20 reps. Slow and controlled movements!
Prayer Stretch
Begin on your hands and knees again. Put your arms out in front and then sink your bottom back into your legs. You will feel a stretch here. If your knees hurt, just don't go back as far. Do this for 10 reps.
Thread the Needle
Begin on your hands and knees. Take your right hand and thread it through. Then come back around and reach all the way up as far as you can.
Do this exercise for 5 reps on each side.
Gentle stretching can ease stiffness in the lower back, improving your mobility for the day ahead.
Back stiffness in the morning is fairly common with lower back pain. I have seen many of my clients complain of back pain or stiffness in the morning. The funny thing is that we can't really measure stiffness. It's different for everyone. As an orthopedic physical therapist, I love helping my clients get rid of their morning stiffness once and for all. This can be done by just incorporating a morning mobility routine in as little as 5 minutes! Let's check it out together.
Why Do I Have a Stiff Back in the Morning?
There are 3 simple reasons why you could be experiencing back stiffness in the morning.
- You are a belly sleeper
- You are not stretching before bed
- You don't have a morning mobility routine
The first one being you sleep on your belly at night. When you sleep on your belly, your spine is in a more closed off position, or what we call extension.
This is a normal range of motion for our spine. However, when you stay in this position for a long period of time (like 6-8 hours while you're sleeping) you can wake up and feel pretty stiff and achy in the morning.
The second and third reason you could have a stiff back in the morning go hand in hand with one another.
You probably do not do any mobility work or stretching before bed or when you wake up!
Mobility exercises and stretching your back before going to bed and right when you wake up can drastically change the way your back feels when you get up in the morning. A lot of people tell me they have barriers to being able to do these two things.
Some people say they do not know how do stretch their back or that they do not have the time. That is why I am here! I am going to show you a simple morning and evening routine that you can do in less than 5 minutes to make sure you wake up with less back stiffness.
3 Quick Exercises Get Rid of that Back Stiffness After Waking Up
Like I said before, stiffness is 100% perceived by you! Therefore, it is different for every person. In this routine, I am going to show you how to stretch your back and get rid of some of that stiffness in the morning.
However, when you are doing these movements, make sure to listen to your body. If you feel like you need to do less reps, that is totally fine! Just make sure you do what feels right to you!
For both of these movements, you can do them either on the floor or you can even do them before getting out of bed in the morning. Super convenient! We are going to work on the 3 main things that your spine wants in the morning: Flexion, Extension, and Rotation. Let's get into it!
Thoracic Rotation
For this movement, you are going start by laying on your side. Pull your knees up to your chest. With the arm that you are laying on, put it on your knees to allow for some leverage. Then you are going to raise your arm and open up that spine by rotating to the other side.
You will feel this stretch in your lower back. If you hear some popping of your joints, that is totally normal. Just continue to rotate for about 5 to 6 reps. Then switch and do the other side.
Press to Prayer
You will start this movement in the table top position. Then you will move into a press position. Then come back up into table top and sit your butt back down on your feet so you are in prayer pose. Do this movement without stopping. The mobility is what is going to give your spine exactly what it wants to loosen up! Do about 5-6 reps of this exercise as well.
Cat Camel
If for some reason you are unable to do the press to prayer stretch, you can do the cat camel. This is where you start in a table top position, round your spine up to the ceiling, and then come back down.
These two movements have helped me tremendously with my back stiffness in the morning and I know that they can help you too! If you do this easy, less than 5 minute routine in the morning for about a week or so, you should be able to feel a difference in your back stiffness in the morning.
Your sleep position plays a critical role in managing low back pain
A good rule of thumb is to try to have a pillow between your legs to align your hips so that your back isn't under extra strain. I do this myself and it makes a huge difference.
Tip: Use a larger pillow than you think! You want to fill the space between your knees.
For many individuals, low back pain upon waking is associated with underlying conditions such as a degeneration or arthritis. However, addressing factors like your sleep position can mitigate some discomfort.
In conclusion, experiencing lower back pain in the morning is a common issue, often stemming from factors such as a history of back pain, mild arthritis, or degenerative disc disease. The good news is that this discomfort can be addressed and improved through proactive measures. While it may be tempting to blame external factors like mattresses, the emphasis should be on personal habits and routines.
Cary D, Briffa K, McKenna L. Identifying relationships between sleep posture and non-specific spinal symptoms in adults: A scoping review. BMJ Open. 2019 Jun 28;9(6):e027633. doi: 10.1136/bmjopen-2018-027633. PMID: 31256029; PMCID: PMC6609073.
