Why Your Lower Back Hurts in the Morning — And What You Can Do About It
Waking up with a stiff or achy lower back is one of the most common complaints we see in the clinic — and the good news is, it’s almost always fixable. Morning lower-back pain is usually a sign that something in your body is tight, overworked or not supporting you properly overnight.
Let’s break down the most common reasons this happens, and what you can do to wake up feeling more loose, supported and pain-free.
1. Your Muscles Tighten Overnight
When you sleep, your body switches into repair mode. This is great for healing, but it also means your muscles cool down and tighten.
If there’s already tension in your hips, glutes or lower back, the morning is when you’ll feel it the most — especially getting out of bed or bending forward.
Why this happens:
* Tight hip flexors pull the pelvis forward
* Glutes switch off from long periods of sitting
* Lower back muscles overwork to stabilise you
This creates a tug-of-war around the pelvis, and your lower back cops the load.
2. Your Sleeping Position Isn’t Supporting You
Your sleeping posture can either support your spine or keep it under tension for hours.
Common culprits:
* Sleeping on your stomach (arches the lower back)
* A mattress that is too soft or too firm
* A pillow height that throws off your spinal alignment
* Side sleeping without support between the knees
Even small tweaks to your setup can make a huge difference.
3. Your Hips or Glutes Are Tight or Underactive
The hips and glutes play a huge role in stabilising your lower back.
If they’re tight or not activating well, your lower back muscles end up gripping first thing in the morning.
Signs this might be you:
* You feel stiff when you stand up after sitting
* You get relief after stretching your hips or glutes
* You notice one side is tighter or weaker
4. Inflammation Builds Up Overnight
If you’ve strained something or your joints are irritated, lying still for hours can cause fluid and inflammation to pool.
This makes the first 10–15 minutes of the morning the most uncomfortable.
The good news: once you start moving, things usually ease quickly.
5. Stress or Nervous System Tension
Morning back pain isn’t always just physical.
Your nervous system also plays a huge role in how tight your muscles feel.
Stress can cause:
* Increased muscle guarding
* Shallow breathing
* Tightness across the lower back and upper traps
If your mornings are rushed, stressful or poorly slept, your back feels it.
So What Can You Do About It?
1. Loosen the Tight Areas Before Bed
A few minutes of gentle stretching or mobility makes a big difference:
* Hip flexor stretch
* Glute/piriformis stretch
* Gentle spinal rotations
This helps calm the nervous system and reduce morning stiffness.
2. Try a Supportive Sleeping Position
Easy fixes:
Side sleepers: Place a pillow between your knees
Back sleepers: Place a small pillow under your knees
Stomach sleepers: Try transitioning to side sleeping if possible
Aim to keep your spine neutral and supported.
3. Move Gently When You Wake Up
Before getting out of bed:
* Pull knees to chest one at a time
* Slowly rock the knees side to side
* Do a few gentle pelvic tilts
This “wakes up” the spine before weight-bearing.
4. Strengthen the Muscles That Support Your Back
Long term, the biggest results come from activating:
* Glutes
* Deep core
* Hip stabilisers
Simple exercises like bridges, clamshells or deadbugs (done well) are incredibly effective.
5. Get Hands-On Treatment
Massage therapy helps:
* Release tension in tight hip flexors, glutes & lower back
* Improve mobility
* Reduce inflammation
* Calm the nervous system
* Rebalance the muscles around your spine
Most clients report their morning pain improves within a few sessions once the underlying muscular tension is addressed.
When Should You Seek Help?
If your lower back pain:
* Is sharp or shooting
* Comes with numbness or tingling
* Doesn’t improve with movement
* Has lasted longer than 1–2 weeks
…it’s a good idea to get assessed.
Ready to Get Relief?
If morning back pain is becoming a pattern, we can help identify what’s causing it and release the tight muscles contributing to it.
and start waking up pain-free again.