Sleep is meant to be a time of rest and recovery, yet many people wake up with lower back and shoulder pain. Discomfort often stems from the strain caused by poor posture throughout the day. Incorporating gentle stretches before bed and making slight adjustments to your sleeping position can help relax tense muscles and reduce pain and stiffness in the morning.
A common cause of morning back pain is excessive arching of the lower spine, which creates too much space between the lower back and the mattress. One simple way to relieve this is by adjusting your sleeping posture. Try placing a rolled-up towel under your lower back to reduce the gap. Alternatively, putting it under your knees can encourage a slight pelvic tilt, helping your lower spine better conform to the mattress.
Causes of Waking Up with Back Pain
In today’s sedentary work environment, many people spend long hours sitting, which keeps the iliopsoas muscle in a shortened position. Over time, this prevents it from returning to its normal length, causing the pelvis to become fixed in an anterior tilt. As the pelvis tilts forward, the lower spine arches excessively, leading to tightness in the lower back muscles and latissimus dorsi (lats). To reduce pain and discomfort, relaxing the back muscles is essential.For those experiencing frequent back pain, the first priority is to loosen a tight thoracic spine and release tension in the iliopsoas and quadriceps. Additionally, a weak core is a key contributor to poor posture and should be addressed.
