How to Prevent Waking Up With Back Pain

About 80% of Americans experience low back pain in their lifetime. Unfortunately, that pain can get costly. Americans spend as much as $50 billion each year on lower back pain.

As if that’s not enough, back pain is also the leading cause of lost work time. It’s the third most common reason for surgery and the fifth most recent cause for hospitalization.

Are you waking up with back pain every morning?

Do something now before you end up losing work, in surgery, or worse. Keep reading to discover what to do if you experience throbbing back pain after sleeping. With these tips, you can get back on track toward a healthier, happier life.

Try a New Mattress

If you often find yourself waking up with back pain, maybe your mattress is to blame.

Make sure you have a medium-firm or firm mattress. While a cushy mattress might feel great at first, it’s not ideal for your back. During your search, make sure the company will let you test drive the mattress for a few weeks.

That way, you can make sure you find a mattress that’s ideal for you. Check out these mattress recommendations to start your search.

While you’re at it, make sure to buy a good pillow as well. The right pillow will support your neck without causing spinal discomfort, head and neck pain. You’ll need an extra pillow for some of our tips below, too.

Move with Care

When you get out of bed each morning, do you notice throbbing back pain right away? How you get out of bed could contribute to your back pain, too. Pay close attention to how you get in and out of bed.

It’s important to protect your back by moving while minimizing twisting. Spend the first few minutes before you get out of bed stretching. Elongate your body before a few seconds and take a deep breath.

Once you’re ready to get up, make sure you’re lying on your back, close to the edge of the bed. Next, bend your knees. Place your feet flat on the bed in a hook lying position. With your knees still bent, roll onto your side.

Careful not to twist your body. The key to this move is to let gravity help you. Avoid tightening your back or ab muscles as well.

Using both hands, push yourself until you’re sitting upright. As you move up, bend at the hips and knees. Remember not to twist.

Take a few seconds if you need it.

When you’re ready to stand, make sure you’re sitting equally on both sides of your seat. Then, sit up tall and gently arch your lower back.

Put one leg in front of the other, bend forward, and keep your back straight. Press your feet onto the floor and straighten both legs at the same time.

That’s it! With practice, waking up with back pain will become a part of your past.

Hit the Gym

Without enough sleep, your pain could even get worse. According to this study, missing out on sleep could increase your perception of pain and decrease your pain tolerance.

Chronic partial sleep deprivation also leads to:

  • Cognitive impairment
  • Anxiety
  • Depression
  • Dangerous driving

It also increases your risk of:

  • Obesity
  • Heart disease
  • Type 2 diabetes
  • Alzheimer’s disease

In order to get the sleep your body needs, try to take the time to work out each day. Developing a stronger, flexible core will help reduce your risk of muscle spasms or back strains.

Try a few exercises that will work on your abs. Make them a part of your regular workout routine.

For example, you can try to plank move. This is a great exercise if you have back pain after sleeping.

Start on your hands and knees, with both hands under your shoulders. Then, walk your legs back until your body makes a straight line. Keep your weight on your forearms and toes.

Engage and tighten your abs. Hold the position for 15 to 30 seconds. With practice, you can extend that time to over a minute.

Good Sleep Positions

How you’re sleeping each night could cause throbbing back pain, too.

Try to avoid sleeping:

  • Facedown
  • Like a starfish (hands above your head)
  • On your sides with your arms out
  • In the fetal position

Instead, we’ve outlined a few sleeping positions below that can help you relieve your back pain. If you’re waking up with back pain every morning, give these a try.

1. Sleep on the Left

Instead of sleeping on your side with your arms out, put your hands down, near your sides. This position will support the spine in the position of its natural curve.

Sleeping in this position will help you reduce neck and back pain. It’s also an ideal sleeping position if you’re prone to snoring.

2. Sleep on Your Back

One of the best ways to reduce back pain when lying down is to rest on your back. This position supports your spine and reduces soreness around the neck, back, and shoulders.

Make sure to keep your arms at your sides to keep the straight off your shoulders.

This position can lead to snoring, but at least you can minimize your back pain.

3. Place a Pillow Under Your Knees

Sometimes, sleeping on your back with your hands at your sides isn’t enough. In order to give your lower back a little help, try placing a small pillow under your knees.

This tip will help your body keep a healthy curve along the lower back.

If you don’t have an extra pillow, you can also use a rolled-up towel against the small of your back. Either way, you’re providing your back with the extra support it needs.

4. Place a Pillow Between Your Knees

If you’re more comfortable on your side, placing a thick pillow between your legs. This will keep your torso from twisting as you sleep.

Draw your legs up slightly to keep the straight off your lower back.

Don’t forget to avoid extending your arms out.

5. Sleep on Your Stomach

Sleeping on your stomach isn’t ideal for your neck. If you’re experiencing lower back pain without neck pain, you can give this one a try. Place a towel or small pillow under your stomach and groin.

Then, lie on your stomach.

This will help your back remain in alignment. If you start to feel upper back straight, try sleeping without a pillow under your head instead.

Sweet Dreams: How to Stop Waking Up with Back Pain

With these tips, you can stop waking up with back pain every morning. Instead, you can get the valuable sleep you need and wake up feeling refreshed!

Need more tips for healthier living? Explore the Health & Fitness section off the blog today!



Welcome to the Night Helper Blog. The Night Helper Blog was created in 2008. Since then we have been blessed to partner with many well-known Brands like Best Buy, Fisher Price, Toys "R" US., Hasbro, Disney, Teleflora, ClearCorrect, Radio Shack, VTech, KIA Motor, MAZDA and many other great brands. We have three awesome children, plus four adorable very active grandkids. From time to time they too are contributors to the Night Helper Blog. We enjoy reading, listening to music, entertaining, travel, movies, and of course blogging.

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