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Morning back pain

Woman lying sideways in bed - visibly relaxed and without back pain
Lettering in cursive script "Just Relax
You regularly have morning back pain after sleeping and it just won't go away? We'll show you what to do about it!

What causes morning back pain after sleeping?

Morning back pain after sleeping can be very annoying and takes all the momentum out of your day. If you ignore it for a long time, you can get permanent damage and we all don’t want that. For this reason, we’re going to show you very quickly how to get rid of this burden from you. Back pain after sleeping has a variety of causes, which you must first get to the bottom of before you can do anything about them. In most cases, however, you can assume that they are caused either by stress the day before or during sleep, for example, by the wrong slatted frame or pillow. Whether they originate in everyday life or during sleep, we have very simple solutions for you below.

Origin in everyday life

If you have morning back pain, you don’t necessarily sleep wrong or have the wrong equipment. Often, back pain in everyday life is caused by lifting incorrectly or sitting for long periods of time – but only becomes noticeable in the evening or the next morning. Inflammation in the back, for example, arises in everyday life – but only develops overnight. To help you learn how to get out of the way of annoying pain, here are a few tips that can be quickly implemented so that you can finally wake up and relax pain-free again.

The right technique when lifting – Tip #1

What many people don’t consider in everyday life is the proper technique when lifting heavy objects. The fact that you should keep a straight back when carrying moving boxes or furniture is something most people are aware of. But with lighter objects of 5 – 10 kg, the right posture is just as important. Therefore, you should always make sure to keep a straight line between your hips and head when picking something up off the floor. This way you stabilize your spine and prevent such unpleasant pain.

The correct posture – Tip #2

Even when walking or sitting, you should follow certain rules to prevent back pain from developing. The correct posture is the be-all and end-all – because if you adopt the wrong posture for a long time, you will train yourself to do so in the long run. This usually ends in back pain. You should pay attention to the following: Bring your chest out, pull your shoulder blades back a little and keep a slight tension in your stomach and butt. If you pay more attention to this in the future, sooner or later you will automatically adopt it and thus prevent morning back pain.

Avoid or compensate for a lot of sitting – Tip #3

Nowadays, everyday life and especially the work of many people consists of very long sitting. At work usually almost 8 hours and that 5 days a week. That this is not healthy for the back and intervertebral discs, experts have long ago found out. In addition to the correct posture even when sitting, you can, however, do something very quick and simple to not so much rust. You should go for a walk regularly to relieve the strain on your intervertebral discs. If you put on the right audiobook or good relaxing music while you’re doing this, it can even be really fun.

Back Pain Relief Stretches | 10 min. Yoga for Relaxation & Recovery

Young woman performs mindfulness exercises in bedroom

Origin in sleep

If you do everything right in everyday life and still suffer from morning back pain, the origin lies – who would have thought it – in sleep. What you may not have known yet: not all sleep is the same. From sleeping position to mattress selection to slatted frame, there are numerous influences on your body that can cause morning back pain. In the following, we will show you how you can influence your sleep in a back-friendly way and finally start the day relaxed again. We limit ourselves to the most important and effective factors and had to leave out comforters, electric blank ets and the like.

The different sleeping positions – Tip #4

The sleeping position has numerous influences on the body. For example, there are sleeping positions that are particularly good for helping with various joint ailments. Many doctors and chiropractors recommend the supine position for back pain, as this is where the body weight is best distributed over the entire body. However, if you are reluctant to change or have problems falling as leep in the new sleeping position because you have been lying on your side since you were a child, this is not a problem. We’ll show you how you can take your favorite sleeping position to the next level with just a little equipment.

Use towels and pillows – Tip #5

As already mentioned, a little bit of equipment can optimize your sleep immensely and eliminate back pain in the morning for good. Properly placed, certain towels and pillows can truly work wonders. For the three typical sleeping positions, the supine, side and prone position, we have the instructions here. For the supine position, in addition to your normal pillow under your head, you also need a thin pillow under your lower back and one under your knees. This way you can ensure a good posture for your body while sleeping and avoid annoying pain in your back in the future. For the side position, you only need an additional towel between the legs so that they do not lie directly on top of each other. Even better, of course, would be a suitable side sleeper pillow. For the prone position, an additional thin pillow under your pelvis is enough to prevent pain. For allergy sufferers, special fillings like the spelt pillow could be a good choice.

The right head support pillow – Tip #6

Besides support aids between the legs and under the pelvis, the pillow is the most important support during sleep. This is because back pain is often accompanied by neck pain. For example, a pillow that is too loose or too flat causes an incorrect posture in the neck here, which can cause muscular tension. To permanently prevent back pain after sleeping, you need to avoid bad posture throughout the body. With our tips, however, this should be quite quickly feasible.

The mattress choice – tip #7

The right mattress is the be-all and end-all of healthy sleep, and since everyone is different, it’s important to choose the right one for each individual (here, too, you need to consider whether you’re a back, side or stomach sleeper ). It’s best to make sure that your mattress has different zones so that you sink in at the pelvis, for example, while your waist is still supported. As mentioned, the choice is very individual, but experts generally recommend rather hard models. The right mattress should be able to ensure that you can move during sleep instead of being stuck in a hollow. I can also give you a personal tip for choosing a mattress: Always remember that you spend a third of your life in bed. Therefore, in my opinion, you should not save too much on the slatted frame, mattress and sleep equipment.

The right slatted frame – Tip #8

Not only the mattress, but also the slatted frame are essential for proper relaxation. Again, individuality is the keyword here. If you suffer from back pain after sleeping, then it is very important to choose a slatted frame that is individually adjustable. This means that you are differently sprung in the pelvic area than in the shoulder area, which can have a very beneficial effect on your back pain. Furthermore, for somewhat heavier people, it is advisable to use a slatted frame with seven to ten layers of glue, so that you can wake up relaxed and pain-free.

Acute morning back pain after sleeping – symptom relief

In this article, you have now already received numerous tips with the help of which you will no longer have back pain after sleeping in the future. Nevertheless, you probably have acute back pain in the morning right now and don’t know how to get rid of this symptom as soon as possible, do you? Don’t worry, below we will show you numerous tools to fight the symptoms of your pain, so that you can relax not only in the long run, but also on the spot.

Back exercises

There are numerous exercises from experts – but unfortunately also from laymen – to be found on the internet, making it hard to distinguish between good and bad. However, since it is definitely recommended to do selected exercises after sleeping in case of acute back pain, we would of course like to help you find the right information for your individual problem. We recommend you to consult a scientifically based book in order to treat your pain professionally. Most of the exercises can always be done at home.


A back bra ce is a type of belt that is tied around the back to relieve pressure on the spine and the muscles that support it. This can prevent acute back pain that occurs after sleeping, among other things. However, it is important not to wear this bandage permanently, as it relieves the musculature on the one hand, but on the other hand also ensures that the unloaded back muscles are broken down. For a temporary, short period of time, however, this is very helpful and a good substitute for pills and creams. In the long run, however, you should rely on a good bed and the right pillows.

Ointments/ Creams

For those who prefer to use creams or ointments instead of a bandage, the following products are recommended. Classic items include horse ointment or pain gels. Mostly, such ointments or creams cool and have an anti-inflammatory effect on the applied area. To treat back pain after sleeping as a symptom, something like this is a very good solution – but also nothing long-term. Fighting the cause is always the better solution for such a problem. We hope for your sake that you will soon have no more pain and that you will finally be able to start your day with a sense of freedom. If we were able to help you with our tips, please let us know what exactly helped you. We would be happy!

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