Back Pain When Getting Out of Bed: Causes & How to Fix It

If you feel back pain when getting out of bed, you’re not imagining it, and you’re not alone. Morning back pain is one of the most common complaints chiropractors hear. It’s often caused by stiffness, poor sleeping posture, or spinal tension that builds up overnight.

Common Causes of Morning Back Pain

• Stiff joints and muscles. When you sleep, your spine and muscles stay still for hours, which can cause tightness and inflammation.

• Poor mattress support. A sagging or overly soft mattress lets your spine sink out of alignment.

• Sleeping position. Stomach sleeping, in particular, puts extra pressure on the lower back.

• Postural stress. Spending the day sitting or hunched forward can make mornings worse.

• Underlying issues. Conditions like disc problems or arthritis may cause pain after long periods of rest.

How to Fix It

• Stretch before getting up. Pull your knees to your chest or gently twist side to side to warm up your spine.

• Roll, don’t sit up straight. Roll onto your side first, then push yourself up with your arms, it’s easier on your back.

• Upgrade your mattress and pillow. Choose medium-firm support that keeps your spine neutral.

• Move more during the day. Regular stretching and walking keep the spine flexible.

• See a chiropractor. Adjustments restore motion, reduce morning stiffness, and correct underlying misalignments.

“Morning back pain usually means your spine isn’t moving the way it should. A few adjustments and posture tweaks can make a huge difference in how you feel when you wake up.” — Dr. Saeed Hafez