Lower Back Pain in the Morning That Goes Away

Ideally, we would all awaken to a bright morning, accompanied by the sounds of chirping birds and a body free from discomfort. However, for some individuals, mornings are marked by the presence of troublesome lower back pain. 

Discover the reasons behind morning back pain and why it tends to subside as the day progresses.

What Causes Lower Back Pain Only in the Morning?

Lower back pain only in the morning may be caused by your sleeping position, mattress, pillows, excessive exercise, pregnancy, or an underlying medical condition, like degenerative disc disease or fibromyalgia. 

Morning Lower Back Pain from Poor Sleeping Positions

One of the most likely causes of morning lower back pain is a poor sleeping position or posture. Some sleeping positions force the spine out of its normal alignment, placing serious stress on the spinal structures and surrounding tissues.

Sleeping on your stomach is widely considered the worst sleeping position for lower back pain. It deepens the curve in your lower back as your stomach sinks into the mattress. This can strain the lower back, leading to pain in the morning. Twisted sleeping positions can also be hard on the spine and cause morning back pain. 

If your regular sleeping position isn’t ideal for your spine, consider sleeping on your back or side. For added support, place a pillow under your knees (if you sleep on your back) or between your knees (if you sleep on your side). This helps maintain spinal alignment to prevent excess pressure and pain. 

Morning Lower Back Pain from an Unsupportive Mattress or Pillows

If you wake up with back pain that wasn’t apparent the night before, you may want to look at your mattress. An old, worn-out, or unsupportive mattress can strain your back and lead to general discomfort in the morning. Similarly, pillows that force your spine out of its natural alignment can lead to back pain. 

How Do You Know If Your Bed Is Causing Back Pain?

Your bed may be causing back pain if:

  • You wake up with back pain, soreness, and stiffness. 
  • You struggle to fall asleep and find a comfortable sleeping position. 
  • You wake up frequently in the middle of the night. 
  • You sink into your mattress excessively.
  • You can feel springs, support bars, or lumps when you lie in your bed. 
  • Your back pain gets better when you sleep on different mattresses (i.e. on a hotel mattress)

If the above statements apply to you, or if your mattress is older than seven to 10 years old, it’s time for a new mattress!

Morning Lower Back Pain from Excessive Exercise

Exercise is an essential component of any healthy lifestyle. But, if you overdo your physical activity during the day, you may wake up in the morning with some back discomfort. This is especially true if you partake in back-heavy exercises, like weightlifting.

Muscle soreness after an intense workout usually isn’t cause for concern – it simply indicates that your muscles are getting stronger. However, you can minimize soreness and prevent exercise-induced injuries by:

  • Gradually increasing the intensity of your workouts
  • Properly warming up and cooling down after your workouts
  • Taking occasional rest days
  • Drinking plenty of fluids and eating enough protein to support your body’s recovery

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Morning Lower Back Pain from Pregnancy

Lower back pain in the morning is a common side effect of pregnancy. It can be due to a multitude of factors, including hormonal shifts that loosen the pelvis, the weight of the growing fetus, and difficulty finding a comfortable sleeping position. 

Thankfully, back pain in pregnancy is usually completely normal. Home remedies, like heat therapy, cold therapy, gentle massage, and using proper posture can often provide some relief. If your back pain persists, talk to your doctor for further guidance. 

Morning Lower Back Pain from Underlying Medical Conditions

Various underlying medical conditions can cause back pain in the morning, including:

  • Degenerative disc disease, which involves the gradual breakdown of the cushion-like discs that protect the spinal vertebrae
  • Arthritis, which can trigger inflammation and damage cartilage in the facet joints of the spine
  • Fibromyalgia, a chronic musculoskeletal disorder that causes muscle and soft tissue pain that usually worsens in the morning and at night
  • Spinal stenosis, a condition characterized by the gradual narrowing of the spinal canal, usually due to age-related degeneration
  • Spondylolisthesis, which causes a vertebra to shift out of its usual position, resting on the vertebra beneath it and compromising your spine’s alignment 
  • Kidney stones, which can cause sharp side and back pain, along with nausea, vomiting, blood in urine, fever, and chills

Can Morning Back Pain Be Kidneys?

Morning back pain can be from the kidneys, as it can be caused by kidney stones, a kidney infection, a UTI, and even dehydration. Though rare, back pain can also be a symptom of kidney cancer. 

  • Kidney stones are deposits of minerals that form in the kidneys, often due to lifestyle factors like not drinking enough water, obesity, and consuming excessive salt or sugar. Kidney stone pain often strikes in the morning, as people don’t urinate as much at night, creating more pressure in the urinary tract by morning. 
  • Kidney infections, including UTIs, can cause morning lower back pain. You may also experience pain in the sides of your body, along with other infection symptoms like fever, chills, nausea, vomiting, frequent urination, and painful urination. If you experience symptoms of an infection, contact your physician immediately, as you’ll likely need treatment with antibiotics. 
  • Dehydration can cause kidney pain, in some cases, because it compromises your kidneys’ ability to properly filter waste products. Since you don’t intake as much water at night as during the day, it’s common to wake up dehydrated. 

Understanding the possible causes of lower back pain in the morning can help you work toward relief from home. However, if your pain is severe or persists for longer than a few weeks, it’s best to contact your doctor for a professional evaluation.