Lower Back Pain in the Morning: Causes and What to Do

By Dr. Erik Simms

Do you often wake up with lower back pain in the morning? You’re not alone. Lower back pain is a common problem that affects many people. There are many potential causes of lower back pain, and it can be challenging to determine the exact one. However, some possible contributing factors may be responsible for your morning pain.

Cause of Lower Back Pain in the Morning

1. Poor Posture Throughout the Day

The position you sit in throughout the day can play a role in your back pain in the morning. Sitting in a hunched-over position for extended periods can cause your lower back to ache. You may also find that your back pain worsens in the morning when you wake up from a sleep filled with poor posture. 

When you slouch or hunch, you compress your spinal disks and put pressure on the nerve roots that supply your back with pain signals. An excellent way to prevent back pain in the morning is to adopt an upright posture throughout the day. Sitting up tall with your shoulders back and your back straight will minimize the amount of pressure on your spine. 

Additionally, try to move around as much as possible. If your desk job requires you to sit for long periods, use a standing desk or try to change your position every 30 minutes or so. By taking small steps towards good posture throughout the day, you can help prevent back pain in the morning.

2. Sleeping in an Incorrect Alignment

Sleeping in an incorrect alignment puts pressure on their back and neck, and headaches are more common in the morning. This is because the muscles around your spinal cord get overly tense when your body is in an incorrect alignment. The tension can also affect blood flow and your nerves, leading to pain and discomfort in the morning. 

To prevent sleeping in an incorrect alignment, ensure enough sleep each night by resting your head on a supportive pillow and minimizing any bending or twisting of your body. Keep your bed comfortable using a firm mattress and pillow, and avoid using too many covers or sheets.

3. Lack of Exercise

Exercise benefits your mental and physical health and can help prevent or reduce the risk of many diseases and conditions. Lack of exercise is a common factor in developing lower back pain. 

One of the best ways to combat this is to start slowly and gradually increase your activity level. Begin by doing something easy and manageable, such as taking a ten-minute walk around the block daily. As you become more active, you may want to increase the time or distance you are walking, swimming, biking, or running.

If you have difficulty performing even simple exercises regularly, talk to your doctor about whether or not you should consider starting with milder forms of exercise, such as gentle yoga or stretching exercises. 


Poor posture throughout the day, sleeping in an incorrect alignment, and lack of exercise are all common factors that may contribute to your morning back pain. By taking small steps towards good posture throughout the day, you can help prevent back pain in the morning.

And if you are looking for the best chiropractic clinic in Walton to treat your lower back pain, look no further than Triple Crown Chiropractic. We use individually tailored soft tissue and spinal treatments to achieve optimal health outcomes. Contact us for a consultation today!


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