A common complaint I hear in the clinic revolves around low back pain when first waking up in the morning. This blog post addresses a few common ways to help provide relief by addressing three different parts: sleeping positions with added support, stretching before getting up, and a technique to get out of bed to make sure you are reducing stress to your low back.
**This is not medical advice. Please consult your medical provider for more information.
Sleeping Positions
We all know that sleep is important for recovery. But what happens when you’re waking up with low back pain? The act that is supposed to be restorative to the body doesn’t feel like it’s helping as it should. It can almost feel more detrimental than helpful.
Oftentimes, sleeping positions can lead to low back pain upon waking up. As we know that sitting or standing in one position for too long can lead to some aches and pains, the same thing can happen with sleeping. The best thing you can do is to set yourself up in an optimal position with better support to reduce the risk of waking up with these aches and pains in your back.
Back Sleeper
If you are a back sleeper, try placing a pillow under your knees to help relieve some of the tension that may be pulling on your back muscles. You are providing relief by giving some support to the legs.
Side sleeper
If you are a side sleeper like me, use a body pillow to support the knee and arm of your side facing up. If you don’t have a body pillow, use a smaller pillow to support the knee of your top leg. This prevents your knee from dropping down towards the bed and creating rotation through your low back. You can also place a pillow under your side to give your back a little extra support.
Stomach Sleeper
If you’re a stomach sleeper, give a little extra support to your hips. Lay a thin pillow under your hips to allow them to raise slightly. Angle your leg out to the side with support from the pillow too if this position suits you.
Perform Gentle Stretches Before Getting Up
Try performing some gentle stretches to help get your blood flowing to your muscles before actually getting out of bed. Start on your back with your knees bent and gently rock your knees side to side. Grab behind one of your knees and extend your leg out, feeling a stretch in the back of your thigh. Then repeat on the other side. Get your ankles moving by performing ankle pumps or ankle circles.
This morning flow is about slowly waking the body up, gently restoring some mobility, and getting your blood flowing before actually getting up to start your day. Find a flow that feels good and right for you.
Use the Log Roll Technique When Getting Up
The log roll technique is a common practice taught in physical and occupational therapies as it provides a means of functional movement with reducing stress to various parts of the body, including the low back. This technique focuses on preventing rotational forces through the spine.
Start on your back with your knees bent. Roll towards the side of the bed you will be getting up out of. Ensure that when you are rolling, you keep your shoulder and hip moving together as one. In other words, don’t allow your hips or your shoulders to roll forward too quickly as this is what creates twisting in your low back. Use your arm on the side that is rolling to reach over and grab the side of the bed if you need assistance with rolling on your side.
Once on your side, you will use your elbow on the side that is on the bed and your hand of your opposite arm to help push your upper body up. At the same time, your legs will drop down off the side of the bed acting as a counterbalance as you lift yourself up to a seated position. This movement should feel quite effortless. If not, practice it over time and you’ll get the hang of it.
TL;DR
If you are experiencing low back pain upon waking up, check to make sure your body is supported by pillows depending on your sleeping position. Perform a couple gentle stretches prior to getting up to loosen up areas that might have gotten stiff from being still throughout the night. And finally, don’t force yourself up through a sit up! Get up using the log roll techniques to prevent twisting through the supine and placing undo stress through your lumbar spine.
Tera Sandona is a licensed Doctor of Physical Therapy (DPT) and the founder of PT Complete. She helps high-achieving women break out of cycles of chronic pain, stress, and burnout through her Regulate and Rebuild Method, a sequenced approach that addresses the nervous system first and builds strength second. Her work focuses on helping women finally understand their bodies, rebuild strength, and create lasting resilience that fits real life.
