Ongoing Back Pain After Sleeping? Try These 7 Remedies

April 23, 2024

Waking up with back pain can be a frustrating experience. Whether it’s lower, middle, or upper back pain after sleeping, the discomfort can put a damper on the remainder of your day or even result in larger ailments if left unchecked. Fortunately, there are numerous remedies you can integrate into your daily routine to try and help alleviate back pain after sleep.

Today, we’re discussing what causes back pain after sleeping, as well as short and long-term solutions to reduce or eliminate your discomfort. Read on and see how simple natural remedies could help you recapture a better quality of life and bid post-sleep pain goodbye.

What Causes Back Pain After Sleeping?

The first step to addressing ongoing back pain after sleeping is identifying the catalyst. Understanding why your back pain occurs will help you address the underlying issues and find relief more effectively. Back pain after sleeping can be categorized based on the location of the pain: lower back pain, upper back pain, and middle back pain. Each of these types of pain can have different causes.

Causes of Lower Back Pain After Sleeping

Lower back pain after sleeping highlights the importance of lumbar support and proper sitting and sleeping positions (depending on whether you’re sleeping in a bed or a chair like a zero gravity recliner). If left unchecked, lower back pain after sleeping can progress into chronic back pain that worsens over time.

Some of the causes of lower back pain after sleeping include:

Poor sleeping posture: Sleeping in a position that strains your lower back can lead to pain when you wake up.
Muscle imbalances: Imbalances in the muscles supporting your lower back can lead to strain and discomfort. This is why you should train muscle groups evenly for optimal health.
Degenerative conditions: Conditions like arthritis or degenerative disc disease can worsen overnight, leading to increased pain in the morning.

Causes of Middle Back Pain After Sleeping

Middle back pain, known as thoracic back pain, is a common discomfort many people experience after sleeping. This type of pain, felt in the area between the bottom of the rib cage and the base of the neck, can range from mild discomfort to severe pain. Understanding the causes of middle back pain after sleeping can help you take steps to alleviate it and improve your overall comfort and quality of sleep.

Some common causes of middle back pain while sleeping are:

Poor mattress support: A mattress that does not properly support the natural curvature of the spine can lead to middle back pain after sleeping. Finding better positions for your body to get the support it needs should be part of your plan for how to sleep with back pain (or to avoid it).
Inflammation: Conditions that cause inflammation in the middle back, like arthritis, can lead to increased middle back pain after sleeping.
Muscle strain: Straining the muscles of your middle back, often through poor posture or overexertion, can lead to pain that is felt more intensely upon waking. Learning how to improve posture as you age will help prevent these ailments now and in the future.

Causes of Upper Back Pain After Sleeping

Unlike lower back pain, which can often be attributed to poor sleeping posture or mattress support, upper back pain after sleeping may have different underlying causes. Understanding these causes is crucial for finding effective relief and being able to rest without worrying.

Common causes of upper back pain after sleeping include:

Poor sleeping position: Sleeping in a position that strains the muscles of the upper back can lead to pain. Consider sleeping in zero gravity recliners instead of lying flat on a bed if your back is in pain after waking up.
Muscle tension: Tension in the muscles of the upper back, often caused by stress or poor posture during the day, can lead to discomfort.
Acute injuries: Injuries to the upper back, such as strains or sprains, can cause pain that is exacerbated during sleep.

How to Alleviate Back Pain After Sleeping

Whether you experience lower, middle, or upper back pain after sleep, finding relief is essential for your overall well-being now and in the long run. Fortunately, there are various natural remedies you can try to alleviate back pain and improve your quality of sleep. These remedies can be categorized into short-term methods, which provide immediate relief, and long-term strategies focused on addressing the underlying causes of your back pain to prevent future discomfort.

Short-Term Methods for Relieving Back Pain After Sleep

If you’re experiencing back pain after sleep, no doubt you want relief as quickly as possible. Consider short-term methods to help alleviate discomfort and improve your mobility throughout the day. Integrating these solutions into your daily routine will keep symptoms in check and help prevent them from becoming chronic.

Stretching: Gentle stretching exercises can help loosen tight muscles and improve flexibility, reducing pain and stiffness in your back. You can do these stretches in the morning, during breaks at work, as well as in the evening to stay limber all day in preparation for sleep.
Heat therapy: Applying a heating pad, warm compress, or using a heated zero gravity chair can help relax your muscles and increase blood flow. These heat therapy methods help in reducing pain and inflammation.
Massage: Getting a massage can help improve blood circulation and reduce muscle tension, too. Similar to heat therapy, this method offers you relief from back pain. For home relief, options like a zero gravity vibration massage chair work wonders.

Long-Term Methods for Relieving Back Pain After Sleep

Where short-term relief for back pain after sleeping is focused on the immediate solution, long-term methods function as ongoing strategies to prevent it from occurring moving forward. Healthy lifestyle changes are often the most effective for long-term relief from back pain after sleeping.

Consider these long-term strategies for alleviating back pain after sleeping:

Regular exercise: Engaging in regular physical activity, including low impact exercises such as walking, swimming, or yoga, can help strengthen your back muscles and improve your posture.
Proper sleep position: Sleeping on your side with a pillow between your knees or on your back with a pillow under your knees can help maintain the natural curve of your spine and reduce back pain. Alternatively, you might consider the benefits of sleeping in a zero gravity chair.
Healthy diet: Eating a balanced diet rich in anti-inflammatory foods like fruits, vegetables, and omega-3 fatty acids can help reduce inflammation and alleviate back pain after sleep.
Stress management: You can also start practicing stress-reducing techniques like meditation or deep breathing exercises to relax your muscles and reduce tension in your back before sleeping.

Dealing with back pain after sleeping presents challenges to your overall well-being, but it's important to address the issue to prevent it from worsening over time. By understanding the causes of back pain after sleeping and implementing effective short and long-term remedies, you can find relief and improve your overall quality of life.

Disclaimer: This content is not medical advice. Please consult with your healthcare professional when considering implementing changes to your health or workout routines to ensure it’s compatible with your needs.