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Waking Up With Lower Back Pain? Your Sleeping Position Could Be Contributing
Many people experience lower back pain or stiffness first thing in the morning, only to find that symptoms gradually improve as they start moving throughout the day. While there can be many causes of morning back pain, one contributing factor may be the position of the lower back during sleep.
For some people, excessive arching of the lower back overnight can place additional stress on the joints, muscles and surrounding structures of the spine. Reducing this arch while sleeping may help improve comfort and reduce morning stiffness.
If you sleep on your back, placing a pillow under your knees can be a simple and effective strategy. Elevating the knees helps reduce the natural curve in the lower back, allowing the muscles and joints to relax more comfortably during the night.
For side sleepers, placing a pillow between the knees may help maintain better alignment through the hips, pelvis and lower back. Slightly bending the knees and maintaining a more neutral spinal position can reduce unnecessary twisting or strain while sleeping.
Other helpful sleep positioning tips may include:
- Keeping the spine in a neutral position
- Avoiding excessive twisting through the lower back
- Using pillows to support the hips and legs
- Maintaining comfortable alignment through the pelvis and knees
- Adjusting sleeping posture if morning pain is a regular occurrence
Common signs that sleep position may be contributing to symptoms include:
- Lower back pain primarily in the morning
- Stiffness that improves after moving around
- Discomfort after sleeping in certain positions
- Pain that is worse after long periods of lying down
While simple changes to sleeping posture can be helpful, persistent or worsening lower back pain should be assessed to identify the underlying cause.
At Spine & Sports Physiotherapy, our Physiotherapists can assess lower back pain, identify contributing factors and provide individualised treatment, exercise programs and practical advice to help improve sleep comfort and reduce morning stiffness.