Many people wake up with lower back pain that feels worse in the morning and eases as the day goes on. This often happens because of stiffness that builds up while you sleep. When you are lying still for several hours, the tissues in your back, such as muscles and ligaments, can tighten, and the joints of your spine may lose some of their natural fluid movement.
Sleep position
Sleeping on your stomach or with an unsupportive mattress can strain the lower back.
Inflammation cycles
Conditions like arthritis can flare up after periods of rest, which is why pain may feel worse in the morning.
Disc changes
Spinal discs naturally absorb fluid overnight, making them slightly fuller and stiffer in the morning. This can create pressure that eases once you are upright and moving.
Lack of movement
Overnight, blood flow slows, and muscles are less oxygenated, contributing to stiffness.
For many people, the pain improves with gentle stretching, moving around, or after a warm shower. If morning back pain is severe, persistent, or accompanied by symptoms like numbness, tingling, or weakness, seek professional advice.
Key Evidence Summary
• Morning stiffness is common in musculoskeletal conditions and often linked to inflammatory cycles. (Arthritis Foundation, 2023)
• Spinal discs are more hydrated in the morning, increasing stiffness. (Cleveland Clinic, 2022)
• Mattress and pillow type can influence morning back pain. (Sleep Foundation, 2023)
• Gentle stretching and activity can reduce morning pain. (Harvard Health, 2022)
Author: Darren Subrayan | Date: 2025-10-01
Educational Disclaimer
This article is educational and not a substitute for professional medical advice. Please consult a registered healthcare provider if you have concerns.
References
Arthritis Foundation. Morning Stiffness and Arthritis. 2023. https://www.arthritis.org
Cleveland Clinic. Understanding Spinal Discs and Back Pain. 2022. https://my.clevelandclinic.org
Sleep Foundation. Best Mattresses for Back Pain. 2023. https://www.sleepfoundation.org
Harvard Health. Back Pain Relief: Stretching and Lifestyle Tips. 2022. https://www.health.harvard.edu