Causes of back pain when waking up and how to relieve it

Causes of back pain when waking up

The cause of back pain when waking up can vary from person to person. Sleeping position, mattress quality, muscle tension, daily activities, and certain medical conditions can contribute to back pain. Here are some things to consider.

1. Improper sleeping position

Sleeping in a position that makes your body uncomfortable for hours can increase pressure on the back area. Sleeping on your back or side can be an option if it helps your body stay comfortable and relatively aligned.

When sleeping on your side, placing a pillow between your knees can help maintain the position of your spine, pelvis, and hips. Meanwhile, sleeping on your stomach may put greater pressure on the back and neck for some people.

2. An unsuitable mattress and pillow

A mattress that is too soft can cause some parts of the body to sink deeper, while a mattress that is too firm can put pressure on certain areas. A sagging or uneven mattress can also make body support feel uneven.

A pillow that is too high or too low can affect the position of your neck and upper back. Therefore, choose a pillow that suits your sleeping position and keeps your head and neck comfortable.

3. Tight back muscles

Heavy physical activity, sitting for too long, bending over, or not moving enough can cause the back muscles to become tense. The stiffness may then become more noticeable when the body starts moving again after sleeping through the night.

Daily habits can also have an effect. Lifting heavy objects with improper movements or doing more strenuous physical activities than usual can cause muscle tension.

4. Certain medical conditions

Back pain can also be related to problems involving discs, joints, nerves, or certain inflammatory conditions. Pain that radiates to the legs, tingling, numbness, or weakness should be medically evaluated.

Also read: Complete guide to choosing the best mattress for comfortable sleep at home

How to reduce back pain when waking up

For mild discomfort without warning signs, some simple habits may help reduce pain and stiffness. Here are some steps you can try while paying attention to how your body responds.

• Get up gradually: Turn onto your side, use your hands for support, then lower your legs before standing.
• Do gentle stretches: Slowly move your shoulders and back without forcing the movement.
• Stay active: Do light activities such as walking and avoid lying down all day.
• Evaluate your sleeping position: Try sleeping on your back or side and pay attention to which position feels most comfortable.
• Check your mattress and pillow: Make sure they are not sagging, uneven, or making your body feel unsupported.

Warm or cold compresses may also help relieve discomfort for some people. The response can vary because treatment depends on the cause of the pain.

Mattress recommendations for more comfortable sleep

A suitable mattress can help create a comfortable sleeping position while supporting your body as you rest. IKEA offers a variety of mattresses to suit different sleeping comfort preferences. Here are some options.

1. VESTERÖY pocket spring mattress

VESTERÖY can be an option if you prefer a firmer feel, with a size of 90×200 cm and a thickness of 20 cm.

Individual pocket springs respond independently to movement, while the foam layer and soft stretch fabric add comfort while resting.

2. VALEVÅG pocket spring mattress

With a size of 180×200 cm and a thickness of 24 cm, VALEVÅG features five comfort zones to help support the hip and shoulder areas.

The pocket springs work independently to follow body movements, while the thick foam layer provides additional cushioning.

3. ÅKREHAMN foam mattress

This ÅKREHAMN mattress measures 90×200 cm and is 20 cm thick, with three foam layers and five comfort zones to provide more even body support.

High-resilience foam provides a firm feel, while memory foam helps reduce pressure on the spine and joints. The cover can also be removed and machine washed.

4. VÅGSTRANDA pocket spring mattress

For those who prefer a firmer mattress, VÅGSTRANDA measures 160×200 cm and is 28 cm thick.

Two layers of pocket springs, seven comfort zones, and a thick foam layer help provide more comprehensive support while following the body's curves.

5. VATNESTRÖM pocket spring mattress

VATNESTRÖM measures 160×200 cm and is 26 cm thick, with individual pocket springs and five comfort zones. The latex layer provides additional cushioning, while the material helps maintain a comfortable sleeping temperature.

Habits to help prevent recurring back pain

Prevention does not depend on your mattress alone. Sitting habits, standing position, physical activity, lifting techniques, and body weight can also affect the load placed on your back. Here are some ways to help prevent back pain.

• Take breaks if you have to sit for long periods.
• Pay attention to your sitting and standing positions.
• Do physical activities according to your abilities.
• Use proper techniques when lifting objects.
• Do gentle stretches when your body feels stiff.
• Maintain a healthy weight range.

Also read: Bed sizes and types: a complete guide to choosing the right mattress

Comfortable sleep starts with the right habits

Back pain when waking up can be influenced by many factors, from sleeping position and muscle tension to mattress quality and medical conditions. Understanding the pattern can help you determine simple changes you can try at home.

IKEA offers a variety of mattresses with different materials and firmness levels. Choose based on your sleeping position, support needs, and comfort preferences rather than simply choosing the softest or firmest mattress.

Visit IKEA.co.id to discover more mattress options and bedroom inspiration that can help you create a resting space suited to your needs.

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