Why does my back hurt when I wake up?
Waking up with a sore back is usually caused by stiffness from lying still for hours, a sleeping position that strains your spine, or a back that was already irritated the day before. It often eases once you get moving, but if it happens most mornings it is worth getting checked.
Why mornings can feel worse
While you sleep, your joints and muscles are not moving much, and tissues can stiffen. Many people feel tight for the first part of the day. A mattress or pillow that no longer suits your body can add to it, and so can a long day of sitting before bed.
Things to try
- Put a pillow between your knees if you sleep on your side
- Do a few gentle movements before you get out of bed
- Take a short walk soon after getting up
- Check whether your mattress and pillow still feel supportive
When to book an assessment
Get it looked at if morning back pain lasts more than a couple of weeks, keeps waking you at night, or comes with pain that travels down a leg. A physiotherapist can check your joints and muscles, look at your daily habits and suggest changes that fit your life.
Seek urgent medical care if back pain comes with fever, unexplained weight loss, numbness in the groin or inner thighs, loss of bladder or bowel control, or sudden severe weakness.
Our physiotherapy team can assess your back and build a plan to help your mornings feel easier.
Related: should I use heat or ice for an injury?, what should I expect at my first physiotherapy appointment? and should I see a physiotherapist or a chiropractor for low back pain or sciatica?