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Back pain in the morning Why your back is stiff when you wake up, and what helps
Back pain in the morning is usually stiffness from lying still for hours: the discs take on fluid overnight, joints and muscles cool down, and an unsupportive mattress or a twisted sleep position adds strain. This kind of stiffness eases within 30 minutes of moving around. A few gentle exercises before you get up, a warm shower, a supportive mattress and a pillow under or between the knees usually help. Morning stiffness that lasts more than 30 minutes, wakes you at night, or comes with fever, weight loss, numbness or weakness should be checked by a doctor.
Many people feel their back most in the first few minutes of the day: getting out of bed is slow, bending over the sink hurts, and it loosens up by the time they leave the house. Back pain in the morning is common, and most of the time it is stiffness rather than damage. This post explains the usual causes, a short routine that helps, and the patterns that mean you should see a doctor. For a fuller exercise program, see our lower back pain exercises.
Why back pain in the morning happens
- Overnight stiffness: lying still for hours lets muscles and joints stiffen, and the discs between the vertebrae take on fluid, which makes the spine a little stiffer first thing
- Sleep position and mattress: a sagging mattress, sleeping twisted, or lying on the stomach with the low back arched can strain the back all night
- Arthritis and spondylosis: wear in the spine’s small joints and discs commonly causes stiffness that eases as you move. Our guide to lumbar spondylosis explains it.
- A recent strain that tightens up overnight after a busy day
- Inflammatory back pain: stiffness that lasts more than 30 minutes, improves with exercise and not rest, and often starts before age 45 can be a sign of inflammatory arthritis and needs a doctor’s assessment
A 5-minute routine for back pain in the morning
Do these slowly, in a pain-free range, before or right after you get up:
- Knee rocks: lying on your back with knees bent, let both knees sway gently side to side, 10 times
- Knee to chest: hug one knee toward your chest for 20 seconds, then the other
- Pelvic tilts: flatten your low back into the bed, then relax, 10 times
- Log roll out of bed: roll onto your side, drop your legs over the edge and push up with your arms instead of sitting straight up
- Standing back bends and hip circles: hands on hips, gently lean back a few times, then circle the hips
A warm shower afterward helps loosen the muscles. During the day, regular strength and mobility work, like the exercises in the first two videos, makes mornings easier over time. If your back also aches after long days at a desk, see back pain from sitting; if it builds when you stand or walk, see back pain when standing.
Sleep positions and mattress tips
- On your back: a pillow under the knees takes strain off the lower back
- On your side: a pillow between the knees keeps the hips and spine level
- On your stomach: if you cannot change, a flat pillow under the hips reduces the arch
- Mattress: medium-firm suits most people with back pain; a mattress that sags or leaves you sore every morning may need replacing
When to see a doctor for morning back pain
Get checked if stiffness lasts more than 30 minutes or is getting worse, the pain wakes you at night, or it comes with fever, unexplained weight loss, a history of cancer, numbness, tingling or weakness in the legs. Go to an emergency room for numbness in the groin or loss of bladder or bowel control. A back pain doctor can find the cause and plan lower back pain treatment that fits it. If facet joint arthritis is the source, our facet joint pain guide explains the options, and physical therapy, including traction and decompression like the third video, is offered at our Brooklyn and Staten Island offices. Spinal traction and decompression are offered at both our Brooklyn and Staten Island offices.
More videos on back pain and stiffness
More clips from our YouTube channel @precisioncaremedical showing exercises and traction for a stiff, sore lower back.
Related care at Precision Care Medical & Sports Performance
A back pain doctor near you
Looking for a back pain doctor near me? For back pain treatment in Brooklyn, Ashley Marcus, MD sees patients at our Brooklyn pain management office on Shell Rd, close to Gravesend, Brighton Beach and Midwood, and the Brooklyn physical therapy team, including Dennis Furman, PTA from the first video, works in the same office. For a back pain doctor on Staten Island, Jake Stephen, DO sees patients at our Staten Island pain management office on Richmond Rd, a short drive from New Dorp and Dongan Hills, with physical therapy on site.
For a back pain doctor in Midtown East, Yuri Gordin, MD sees patients at the Precision Care Spine & Pain Center in Midtown Manhattan, near Turtle Bay and the UN Plaza and a direct trip from Spanish Harlem and Washington Heights. Physical therapy and traction are not offered at the Manhattan office. Request an appointment or call the office closest to you.
150 E 55th St, Suite 401, New York, NY 10022
(212) 840-0135
Questions patients ask
Why does my back hurt in the morning?
Usually because muscles and joints stiffen while you lie still, the spinal discs take on fluid overnight, and a sagging mattress or twisted sleep position adds strain. This stiffness normally eases within 30 minutes of moving.
How do I stop back pain in the morning?
Do a few gentle moves before getting up, such as knee rocks, knee to chest and pelvic tilts, log roll out of bed, take a warm shower, use a supportive mattress, and keep active with regular strength and mobility exercise.
What is the best sleeping position for lower back pain?
On your back with a pillow under the knees, or on your side with a pillow between the knees. If you sleep on your stomach, a flat pillow under the hips reduces the arch in the low back.
Can a bad mattress cause back pain in the morning?
Yes. A mattress that sags or is too soft or too hard for you can strain the back all night. Medium-firm suits most people with back pain.
When is morning back pain serious?
See a doctor if stiffness lasts more than 30 minutes or is getting worse, pain wakes you at night, or it comes with fever, weight loss, numbness or leg weakness. Numbness in the groin or loss of bladder or bowel control is an emergency.
Where can I see a back pain doctor near me?
Physicians see back pain at all three Precision Care Medical & Sports Performance offices:
- Brooklyn2781 Shell Rd, Suite 101, Brooklyn, NY 11223(718) 648-1234 · Get directions
- Staten Island1630 Richmond Rd, Suite 101, Staten Island, NY 10304(718) 339-7100 · Get directions
- Midtown Manhattan150 E 55th St, Suite 401, New York, NY 10022(212) 840-0135 · Get directions
Physical therapy and traction are offered in Brooklyn and on Staten Island, not at the Midtown Manhattan office.
Educational only, not medical advice. These videos and this article explain common problems and treatments in general terms. They are not a diagnosis or a treatment plan for you. Results vary from person to person. See a qualified clinician about your own symptoms, and call 911 or go to an emergency room for an emergency.
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