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Patient Questions  /  Back pain in the morning

Back

Why Does My Back Hurt When I Wake Up?

Usually because your back has been still for hours. Joints and muscles stiffen without movement, and an awkward sleep position or a mattress that doesn't suit you can add to it. Stiffness that eases within 30 minutes or so of moving around is very common and usually not serious.

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Common reasons

  • Not moving for hours. Your spine likes movement. After a night in bed, it's normal to feel stiff until you get going.
  • Sleep position. Sleeping on your stomach, or curled up tight, can strain the low back.
  • Your mattress. One that sags or is too hard for you can leave you sore. Some research suggests a medium-firm mattress suits many people with back pain, but comfort is personal.
  • Wear-and-tear changes in the spine, which are common with age, can make mornings stiffer.

Less often, morning back pain is a sign of an inflammatory condition. If your stiffness lasts longer than about 30 minutes, gets better with exercise but not with rest, and started before age 45, mention it to your doctor.

What helps

  • Before getting up, do a few gentle movements in bed: hug one knee at a time, rock your knees side to side, or tilt your pelvis.
  • Roll onto your side and push up with your arms to sit, instead of sitting straight up.
  • A warm shower can loosen things up.
  • On your side, put a pillow between your knees. On your back, try a pillow under your knees.
  • Stay active during the day. People who move more often feel less stiff the next morning.

When to see a doctor

See a doctor promptly if you have:

  • Numbness in the groin or inner thighs, or new trouble controlling your bladder or bowels: get emergency care
  • Pain at night that doesn't ease in any position, or wakes you every night
  • Back pain with fever, unexplained weight loss or a history of cancer
  • Back pain after a fall, or new back pain if you have osteoporosis

How physical therapy at ARI can help

A physical therapist looks at how your back and hips move, suggests sleep positions and a short morning routine, and gives you exercises to build strength and mobility so mornings get easier.

At ARI Physical Therapy in Bakersfield, every visit is one-on-one and in person with a licensed physical therapist, and our clinic director, Deepa Konnur, PT, MPT, OCS, is a board-certified Orthopedic Certified Specialist. We accept most private insurance plans and Medicare, and we have staff who speak Spanish and Hindi.

Read our full guide: Sciatica and back pain →

No referral needed to start. In California, you can see a physical therapist directly for up to 12 visits or 45 days, whichever comes first. Some insurance plans still require a referral for coverage; call us at (661) 282-8584 and we'll help you check.

Related questions

Ready to feel better?

Talk to a licensed physical therapist at ARI, one-on-one. Request an evaluation and we'll get back to you, usually within one business day.

Request an EvaluationCall (661) 282-8584

This page is general information, not a diagnosis. If you have symptoms, a licensed clinician should evaluate you.

Clinically reviewed by Deepa Konnur, PT, MPT, OCS, board-certified Orthopedic Certified Specialist · Reviewed October 2026