Why does my back hurt after sleeping?
Back pain after sleeping is often linked to your sleep position, your mattress or pillow, or an awkward posture held for hours. Sleeping on a couch, in a hotel or after a very active day can all leave your back sore.
Positions and surfaces that can strain your back
Sleeping on your stomach can pull your lower back into an arch and turn your neck. A very soft mattress may let your hips sink, while a very firm one can press on your shoulders and hips. Napping on a sofa or in a chair often leaves you twisted for longer than you realise.
Simple things to try
- Lie on your side with a pillow between your knees
- Lie on your back with a small pillow under your knees
- Choose a pillow that keeps your head in line with your spine
- Avoid long naps in chairs or on sofas
- Keep up gentle movement through the day
When to get a physio involved
If the pain returns most days, lasts more than a few weeks, or spreads into the leg, book an assessment. Your physiotherapist can look at how your spine moves and give you tips that fit your body, not just general advice.
Seek urgent medical care if back pain comes with fever, numbness in the groin or inner thighs, loss of bladder or bowel control, sudden severe weakness, or follows a fall or car crash.
Our physiotherapy service can help you work out what is behind your back pain and build a plan to ease it.
Related: what should I expect at my first physiotherapy appointment?, should I see a physiotherapist or a chiropractor for low back pain or sciatica? and how many physiotherapy sessions will I need?