Back Pain After Sleeping – Why Does It Occur and What Can You Do About It?

Back pain is a constant companion for most people in Germany Working people in particular are often plagued by this type of pain due to the lack of exercise . The back pain when sitting occurs because the spine is unnaturally curved forwards and this creates an unhealthy burden.

But even after getting up, the back pain hardly seems to go away. The night should finally bring the desired relaxation and you should start the new day well rested.

Why does back pain occur after sleeping and what measures can you take to get rid of it?

The modern lifestyle puts an unusual strain on the back . Although the proportion of physically strenuous activities continues to decline, this is not only a reason to be happy for the back.

Because office jobs have their own pitfalls. The permanent seats and lack of exercise cause the spine is not sufficiently charged and also wrong.

The whole dilemma starts at school . As a child, students begin to sit for a few hours in the classroom and follow the lesson. After school, people sit down in front of the television or computer to study or to have a shower.

Less and less movement leads to a one-sided position being assumed. The joints are not stressed over the entire range of motion and the supporting muscles recede. This leads to increased tension and an uneven posture.

This posture is continued during sleep. Most people sleep on their side . The legs are drawn up slightly and the back is rounded. The “embryonic posture” roughly corresponds to the bent forward sitting position at the desk.

If you spend most of the day and even the night in a similar position, the muscles lose mobility. It becomes more and more rigid in certain areas and a higher level of tension arises. You will notice this especially when you leave your usual posture. So when you get up in the morning and want to really stretch yourself. Then this causes the stiff muscles to cause problems and pain after getting up occurs in the back area.

Do you find yourself here and would you admit that you sit most of the day? Then this is not a gentle posture, but can lead to the problems mentioned. Make sure that the back is as straight as possible and not rounded . A lumbar pillow supports the healthy position. An active sitting , so the change of the seat position is much healthier than sitting exclusively upright and straight.


An incorrect work posture and constant sitting are the most likely reasons why you experience back pain after sleeping . But there are other reasons that you should also check.


In addition to the embryonic posture, there are other points that you have to consider when choosing your sleeping position. In general, you should spend the night in such a way that the spine remains in its natural position. Contrary to what is often assumed, the spine is not completely straight, but has a double S-curve.

In bed, your back should be as straight as possible on the mattress. This can best be assessed by another person. If the back is arched or the head bends forward due to a pillow that is too high, back pain is inevitable in the morning. In addition, an unfavorable pillow also causes headaches and tension in the neck area.


Don’t you just suffer from back pain after sleeping? Then this is an indication that tension is present.

The tension mostly arises because the muscles are not stressed enough and only on one side. The constant sitting has already been named as the reason.

Tension can also arise due to intense tension. If you are exposed to constant stress without experiencing relaxation, this can manifest itself in tension in the muscles.


During pregnancy, the body is exposed to greater overall stress. The additional weight means that the usual sleeping position cannot be assumed . As the pregnancy progresses, only the side position is perceived as comfortable.

Often, however , the side position is unstable and does not relieve the back . A pregnancy pillow that lies close to the body is recommended for this . This ensures the necessary stability and the strained muscles have enough time to recover while they sleep.


It is also important to consider where the back pain occurs after sleeping. The problem areas are mostly on the lower back and around the shoulder blades .


If the pain occurs in the lower back, this indicates an unhealthy sitting posture. The spine is unevenly loaded and individual intervertebral discs are more stressed. Failure to observe a healthier sitting posture can lead to a herniated disc .

To reduce back pain in this area, a hollow back should be avoided when lying down . This could occur, for example, if the mattress is too soft or if you sleep on your stomach.

With light exercise and sport you will get the pain under control. It is important that you do not take it easy on yourself. The intervertebral discs require a certain amount of stress in order to work optimally.


If the pain occurs in the upper back, it usually turns into neck pain . The cervical spine is particularly sensitive and the sleeping posture ensures that an unnatural position is created.

Because in order to reduce neck pain, many people use particularly soft and large pillows. These may be comfortable, but are less suitable for the neck. The head is higher and not level with the back. The cervical spine is kinked , the blood circulation is disturbed and the muscles are stressed on one side.

Use a neck pillow instead if you sleep on your back. This adapts optimally to the cervical spine and relieves the muscles.

mattress that is too soft could also lead to the problems. Then the body does not receive sufficient support and really sags. The shoulder area sinks in too deep and you notice the pain after getting up.


Is your back exposed to greater stress in everyday life? Then you should at least make sure that your spine and muscles recover while you sleep Because sleep should be a time of regeneration and not make the symptoms worse.

How should you sleep if you suffer from back pain after getting up ?


If you sleep on your back , consider yourself lucky. Because this sleeping position is considered the healthiest . It allows a natural posture of the spine and relief occurs.

When sleeping on your back, you should make sure that the body remains on one level . The head and lower back must not be too high or too low. If there is a risk of a hollow back, place a pillow under your knees. Then the lower back is straight and is optimally supported.

For the head, a memory foam pillow rounds off the sleeping position. The material is flexible and corresponds exactly to the contour of your cervical spine.


If you sleep on your side, this is much more demanding for the body. Nevertheless, the side position is the most popular and ensures a high level of comfort. You feel safe and easy to sleep .

In the sideways position, you should try not to pull your legs towards your body. It is better if you use a pillow roll and place it next to you. It provides greater stability and prevents you from sleeping restlessly at night.

The use of a side pillow is recommended for the upper back . This has recesses that leave space for the shoulder and favor the position.


The worst thing for the spine is sleeping on your stomach . There are a number of problems associated with this position. Breathing is difficult and the head is usually turned to one side. As a result, tension in the neck area occurs more frequently.

If you have slept on your stomach so far, you should learn to sleep on your back . It may feel strange, but with a little patience you will get a much healthier position.

Otherwise, you have to make sure that you use a pillow that is as flat as possible on your stomach . The head must never be too high.


You have now received some tips on what to look out for in your sleeping position so that back pain does not occur after sleeping. But what about your mattress and pillow? What is particularly back-friendly here?


What should you watch out for when choosing a back-friendly mattress and how should it be designed?


For a high level of comfort, mattresses that are particularly soft are often chosen. These allow a deeper sinking in and are perceived as high quality. For the back, however, such a choice is not to be recommended.

On the other hand, there is a persistent prejudice that hard mattresses are particularly gentle on the back . Should the higher support ensure that the spine is relieved.

The truth is that the mattress should be just the right firmness . It must not be too hard or too soft, but must match the body type and sleeping position exactly Test the mattress extensively in a specialist shop or make use of the test periods allowed. Have someone else assess the posture of the spine. If the back is as natural as possible and the head, shoulders and pelvis are at the same height, this speaks for the optimal mattress .

Lying areas

The body weight is not evenly distributed over the entire length. The shoulder area is associated with a higher load on the mattress than the head area.

In order to meet these different requirements, modern mattresses are often provided with several lying areas. Usually the mattress is divided into 7 sections , which turn out to be softer and harder.

If you have back problems, the use of such a mattress is an advantage. It is more likely to respond to the complaints and provide relief.

High point elasticity

It is also important that the mattress yields where the stress occurs. This allows for a high degree of adaptation and does not force your body to adopt an unnatural sleeping position.

Bonell spring mattresses may be cheap, but are less suitable for people with back pain after sleeping. They do not give in exactly and hardly alleviate the symptoms.

Spring core mattresses or cold foam mattresses with a high volume weight are better . These ensure a restful sleep and offer the necessary relief .


The choice of pillow depends largely on the sleeping position .

If you sleep on your side , a taller model is an advantage. This prevents the shoulders from sinking in too deep and the head literally hanging in the air. Heights of more than 15cm are appropriate.

On the back there are cushions between 7 and 15 cm high . This depends entirely on your stature and the mattress. If you are unsure, there are also pillows with a variable height.

If you spend the night on your stomach , you can either do without the pillow entirely or you should opt for a flat model . A maximum of 5cm must not be exceeded.

Large down pillows may be soft and comfortable, but they are not a good choice for your upper back It is better if you use special pillows made of memory foam. Although these are much smaller, they offer exactly the support that your neck area needs.


If you use an ordinary slatted frame , your bed will meet the standard in Germany. The slatted frame and mattress are cheap and a good choice for many people.

However, if you experience back pain after sleeping, you should look around for a box spring bed. The box spring bed has a three-part structure . Consisting of a sub-box, the mattress and a topper, there is a much more precise adjustment for your back .

The box spring bed may be more expensive to buy, but it can usually be used for more than 20 years. To counteract your back pain, such an execution is much better suited.

For older people , there is an electric box spring bed with a built-in motor. These enable the head or foot end to be straightened up to make it easier to get up.


After sleep, you should actually feel fresh and rested. You start the day with full energy and can cope with all the tasks that arise.

This ideal does not apply to many people. You suffer from back pain after sleep that extends from the lumbar spine area to the neck.

The cause can usually be traced back to an incorrect sitting posture or sleeping position. Instead of achieving relief, the spine is stressed unevenly, causing the pain to occur. The muscles are also too weak to counteract the symptoms.

Follow the tips presented here for healthier sleep. Above all, pay attention to a better sleeping position and tailor your mattress and pillow exactly to your needs.

Integrate more movement into your everyday life and stretch your muscles to stay supple. The back pain after sleeping will go away and you will start the day without suffering.

Jamie Clark

Hello, I’m Jamie Clark, 32 years old, and I have been living in the USA for a few years.
Since I was a child, I have suffered from a house dust allergy, severely affecting me. I felt the effects both while exercising and while sleeping. Constant sneezing after getting up and difficult breathing were the consequences. The allergy has also developed into asthma, which is still a sporting restriction today.

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