Waking up with a stiff or achy lower back is very common. In fact, lower back pain is one of the most frequent reasons people seek osteopathic care, with many patients experiencing ongoing or recurring symptoms.

While you sleep, your body is largely inactive. This means your joints and muscles aren’t moving, and inflammation can build up in the tissues around your spine.

This often leads to morning stiffness, which typically improves once you start moving around. Research shows that this “stiff first thing, better with movement” pattern is very common in mechanical lower back pain. 

If your spine isn’t well supported overnight, it can place stress on your lower back.

For example:

• Sleeping on your stomach can over extend your lower back

• A mattress that’s too soft or too firm can lead to added strain can leave your back feeling sore when you wake up.

Your spine has small joints (called facet joints) that help you move. These joints can become irritated or a bit stiff over time.  This is something osteopaths see regularly in clinic. 

Simple things that often help:

• Gentle movement or stretching in the morning

• Improving your sleep position

  • Side sleeper = knees slightly bent with pillow in between the knees. 

  • Back sleeper = pillow under the knees and / or lower back.

  • Stomach sleeper = pillow under the hips.

• Staying active during the day

If your pain is severe, doesn’t improve, or wakes you at night, it’s worth getting checked by a professional.