How to Get Relief from Sudden Morning Back Aches

Morning backaches are a common issue that can be caused by a number of factors, including your sleep habits, your physical health, and other back related issues that tend to get worse overnight. You can get relief from sudden morning backaches by making adjustments to your sleep habits, integrating morning stretches into your daily routine, and by using medication or professional treatments. With the right combination of treatments, you can be out of bed and on your feet in no time.

Part 1

Part 1 of 3:

Adjusting Your Sleep Position and Sleep Habits

1
Try to sleep on one side in the fetal position. One of the major causes of morning back pain is a poor sleeping position during the night. Like sitting with poor posture in a chair all day, sleeping in a poor position all night will cause your back to become stiff and tense, leading to back pain in the morning (think about it: that's eight hours in a position that strains your back). Though it may be difficult to train your body to embrace a different sleep position than customary, it is worth doing as a way to prevent morning back pain.^{[1]XExpert SourceJarod Carter, DPT, CMT
Physical TherapistExpert Interview. 11 June 2020.}
- Try to sleep on one side with your legs bent and tucked towards your chest. You can also place your hands by your head or under your pillow. This fetal sleeping position will put very little stress on your back and help to prevent stiffness and discomfort in the morning.
- You may also want to place a pillow between your legs while you lay on your side to help release tension in your lower back. Tuck the pillow between your knees and let your legs relax.^{[2]XTrustworthy SourceMayo ClinicEducational website from one of the world's leading hospitalsGo to source}
If you tend to get the best sleep when sleep on your back, slide a pillow or a rolled towel under your knees before going to bed. This will help to relieve any stress or tension on your back as you sleep.^{[3]XExpert SourceJarod Carter, DPT, CMT
Physical TherapistExpert Interview. 11 June 2020.}
3
Adjust your sleep position if you wake up during the night. If you are a light sleeper and tend to wake up throughout the night, make an effort to shift your sleep position so your back is better supported.^{[4]XResearch source}
- This could mean moving from sleeping on your back to sleeping on one side in the fetal position. Or, you may place a pillow on either end of the bed to prevent you from rolling around onto your stomach or your back during the night. Over time, your body may adapt on its own to a sleep position that is better for your back.
4
Check that your mattress does not sag or have lumps. You should make sure you are sleeping on a good quality mattress that is not sagging in certain areas or lumpy. A good mattress can help to provide good support for your back as you sleep, especially if you tend to sleep on your back.^{[5]XExpert SourceJarod Carter, DPT, CMT
Physical TherapistExpert Interview. 11 June 2020.}
- You may want to invest in a mattress pad that you can place over your mattress to make it more comfortable and smooth, or consider getting a new mattress if your mattress is getting old and starting to sag.
5
Pay attention to the temperature in the room. Sometimes, the wrong temperature can have effects on back pain and tightness. For example, workers in cold environments are at greater risk of developing low back pain.^{[6]XTrustworthy SourcePubMed CentralJournal archive from the U.S. National Institutes of HealthGo to source} Pay attention to room temperature and make sure you sleep in a comfortable setting. If your room is cold, try to increase the size of the comforter or blanket. Cold temperature at night can tighten up the muscles and lead to muscle aches in the morning.
- You may also want to see if your room is damp or too hot also.
- Not everyone will react to the same temperature the same way.
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Part 2

Part 2 of 3:

Doing Stretches in Bed

1
Release tension in your lower back by bringing your knees to your chest. This simple stretch can help to release tension in your lower back and ease any aches or pains in your lower back.^{[7]XResearch source}
- To do this stretch, bend your knees to your chest and wrap your hands around your shins. Grasp both knees and gently pull them towards your chest. Try to keep your lower back on the bed as you pull your knees towards your chest. Hold this stretch for eight to 10 deep breaths.
- You can also try a modification of this stretch by squeezing one knee at a time to your chest. Lie on your back with both legs extended on the bed. Slowly bring one knee to your chest, making sure your lower back is pressed firmly on the bed. Use your hands to pull your knee towards your chest. You can also try to bring your forehead to touch your knee. Hold this stretch for eight to 10 breaths and then repeat it with the other leg.
- Make sure that the stretch decreases your pain rather than increases it. If the stretch makes your back pain hurt more, it's probably not the most appropriate stretch for you.^{[8]XExpert SourceAshley Mak, DPT
  Physical TherapistExpert Interview. 3 March 2020.}
2
Stretch your glute muscles with a crossed leg stretch. Your glute muscles run through your buttock and can lead to back and leg pain if they are tense or stiff.^{[9]XResearch source}
- Begin by lying on your back on the bed. Bend both legs so your feet are planted on the ground a few feet from your hips. Lift your right leg and cross it over your left thigh, resting your right ankle over your thigh. Your right leg should make a 90 degree angle or close to a 90 degree angle.
- Loop your hands through your bent leg and try to wrap your hands around your left shin. If you cannot reach your left shin, you can wrap your hands around your knee or your foot. Breathe in as you gently use your hands to pull your left shin towards you. Keep your lower back on the floor. You should feel a stretch in your right piriformis muscles and your right hip flexor.
- Hold this stretch for eight to ten breaths and then repeat with the other leg.
3
Try a pelvic tilt. This stretch will help to strengthen your abdominal muscles without putting too much strain on your back. Strong abdominal muscles will help to keep your back strong, making it less prone to aches and pains.^{[10]XResearch source}
- To do a pelvic tilt, lie down on your back with your knees bent a few feet away from you and your feet flat on the bed. Your lower back should be hovering slightly above the bed in this position.
- Breathe in and tighten your abdominal muscles so your lower back is pressed flat against the bed or the ground. Hold this for five seconds, or one breath, and then relax your abdominal muscles. Do this three more times, holding for five seconds each. Try to build up to ten repetitions a day.
4
Do a gentle twist. A gentle twist can help to reduce back pain by stretching out your spine and releasing any knots in your spine or lower back.^{[11]XResearch source}
- To do a gentle twist, lie on your back with your legs bent a few feet from you. Breathe in as you gently let your legs lower to the right side. Keep them bent and relaxed, with your hips dipping towards the right side. Spread your arms on either side of you so they form a T-shape and slowly turn your head so you are looking to your left. Hold this stretch for eight to ten breaths.
- Bring your legs back to the center and then let your legs fall to your left side. Hold the twist on your left side for eight to ten breaths.
5
Stretch your hamstring muscles. The hamstring muscles can often be tight, in turn tightening up the low back. Stretching the hamstrings can reduce stretch on the low back.^{[12]XResearch source}
- Lie on your back with both legs straight. Bring one leg up and bend it 90 degrees.
- Reach behind your thigh and pull your leg towards you as you straighten out the knee.
- The goal is to bring the leg up 90 degrees. Hold this position for 20 to 30 seconds. Repeat three to five times on each side.
- To get a better stretch in the hamstrings, try pointing your toes towards your head. This allows you to stretch the hamstrings and calves together.
6
Stay mobile once you get out of bed. If your back aches badly enough that you feel you cannot move, you should stay in bed or contact your doctor. But if you can move around, even with the back pain, you should try to stay mobile and get out of bed. Bedrest can actually make your back pain worse and prolong your back issues. Focus on small movements like walking around your bedroom or going down a flight of stairs slowly and carefully. Staying mobile will help your back to recover.^{[13]XResearch source}^{[14]XResearch source}
- Be careful not to lift any heavy objects or strain your back by trying to pull or push anything that is heavy or weighty. You want to give your back time to recover by making gentle light movements rather than forceful or stressful movements. Most back pain injuries occur in the morning, when the body has not had enough time to warm up. To avoid this, never lift right away without warming up the back through movement.
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Part 3

Part 3 of 3:

Using Medication and Professional Treatments

1
Take over-the-counter pain medication. If you are really suffering from morning backaches and are looking for fast pain relief, take OTC pain medication, such as ibuprofen or paracetamol. Always take the recommended dosage specified on the label.^{[15]XTrustworthy SourcePubMed CentralJournal archive from the U.S. National Institutes of HealthGo to source}
- If available, you may also try rubbing ibuprofen gel on your back to relieve aches and pains. Look for ibuprofen gel at your local drugstore.^{[16]XTrustworthy SourceNational Health Service (UK)Public healthcare system of the UKGo to source}
2
Apply an ice pack on your back for five minutes at a time. Ice can help to reduce any inflammation and soreness on your back. Use an ice pack or a bag of frozen peas wrapped in a towel. Place the ice pack at the base of your spine for five minutes. You can do this while sitting or lying in bed.^{[17]XResearch source}
- You should follow up the ice pack with twenty minutes of heat. This could be a heat pack that you warm up in the microwave or a hot water bottle wrapped in a towel. Place the heat pack at the base of your spine to help reduce inflammation.
3
Use topical treatments on your back. You can get topical treatments over-the-counter at your local drugstore or through a prescription from your doctor. Popular topical treatments for back pain include products like Tiger Balm, BenGay, and Icy Hot. You should not use topical treatments if you are pregnant, nursing, younger than 10 years of age, or have sensitive skin. Senior citizens should also use caution when applying topical treatments to their skin.^{[18]XTrustworthy SourceConsumer ReportsNonprofit organization dedicated to consumer advocacy and product testingGo to source}
- You should also never use topical treatments on open wounds or broken skin as you can develop mild to serious chemical burns due to the ingredients in some topical treatments.
- Topical treatments can come in several forms, from gels and foams to creams and roll on sticks. Talk to your doctor if you have any concerns before using topical treatments on your back aches.
4
See your doctor if your back aches last longer than a few weeks. Most back pain will go away after within a week, though you may experience bouts of back pain if you do not make lifestyle changes (such as doing exercise) or sleep position changes.^{[19]XResearch source}
- If your back aches do not subside in the mornings despite the use of stretching and home remedies, you should see your doctor. Your doctor may recommend that you try physical therapy or massage therapy for your back pain. She may also run tests to determine if your back pain is a symptom of a more serious medical issue.^{[20]XTrustworthy SourceNational Health Service (UK)Public healthcare system of the UKGo to source}^{[21]XResearch source}
- Your doctor may also be able to recommend a chiropractor. You can then make an appointment with a chiropractor to help release the stress and tension in your back.
- Back pain that occurs after a night of sleep may also be due to trigger points or muscle knots. You may want to see a health professional who is trained in trigger point therapy. The health professional will poke and prod your back muscles to see if any of those knots are contributing to your pain.^{[22]XResearch source}
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Question
What type of yoga is best for back pain?
Ashley Mak, DPT
Physical Therapist
Ashley Mak is a Physical Therapist and the Owner of Ashley Mak Performance and Rehabilitation, his physical therapy business based in Hoboken, New Jersey. He is also the CEO of Hudson River Fitness and an Adjunct Professor at Kean University. With over seven years of physical therapy experience, Ashley specializes in both pain management and maximizing physical performance. He received his BA in Biology from Villanova University in 2010 and his Doctorate in Physical Therapy (DPT) from Thomas Jefferson University in 2012.
Ashley Mak, DPT
Physical Therapist
Expert Answer
If you sit in a chair for most of the day, yoga poses like the cow and cobra might bring you some relief. A simple backward bend might also help.
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If you continue to get low back in the morning, go see your physician right away if you any of the following symptoms are present: night sweats, fever, unexplained weight loss.
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