Waking Up in Pain? What to Do
Waking up with back pain can ruin your morning and put a damper on the rest of your day.
But it is something a lot of us experience. So if you are regularly asking: "why does my back hurt?", when you wake up, this guide has you covered.
We offer practical advice, gentle exercises, and tips to keep your mattress supportive.
We’ll also recommend backache treatment from our range of products.
Why Does My Back Hurt in the Morning?
Morning back pain is common and often linked to:
- Poor sleeping posture
- Unsupportive mattress or pillows
- Lack of movement during sleep
- Tight muscles or inflammation
When we sleep, our spine is ideally supposed to rest in a neutral position.
If your mattress is sagging or your pillow isn’t the right height, your back may twist or compress uncomfortably. Additionally, our bodies tend to stiffen overnight due to reduced movement, which can increase discomfort on waking.
Gentle Morning Exercises to Relieve Back Pain
Try these easy exercises first thing after waking:
Knees-to-Chest Stretch
Lie on your back, knees bent, feet flat.
Bring one knee to your chest, hold for 15–20 seconds.
Switch legs, then bring both knees up for a gentle hug.
Repeat 2–3 times.
Pelvic Tilt
Lie on your back, knees bent.
Gently flatten your lower back into the bed by tightening your stomach muscles.
Hold for 5 seconds, then relax.
Do 10 reps.
Cat-Cow Stretch (if able to kneel)
On hands and knees, alternate between arching your back (cat) and dipping it (cow).
Breathe deeply. Do 10 rounds.
These moves help wake up stiff spinal muscles, improve circulation, and ease tension.
Tips to Keep Your Mattress Comfy and Supportive
Rotate Regularly
Flip or rotate your mattress every 3–6 months to prevent sagging and wear spots.
Use a Mattress Topper
A memory foam or orthopaedic topper can provide added support and cushioning, especially if your mattress is older.
Pillow Check
Ensure your pillow keeps your head in line with your spine—too high or low can throw off alignment.
Vacuum & Air It Out
Dust and moisture build-up can affect the comfort of your bed. Freshen it up regularly.
Trusted Backache Treatment Products
Mentholatum offers a range of backache treatments designed to ease muscular and joint pain:
Deep Heat Range
Deep Heat Warming Belts and Deep Heat Patches offer targeted warmth to soothe stiffness and muscle aches. Great before stretching or early in the day.
Deep Freeze
Prefer cooling relief? Deep Freeze Cold Patches help reduce blood flow to the affected area, which can soothe pain.
All our backache treatments are available across the UK in pharmacies and supermarkets.
Final Thoughts
Waking up with a sore back isn’t something you have to live with.
Start by asking "why does my back hurt?", then address the root causes—your sleep posture, mattress quality, and muscle tightness.
With the right stretches, mattress care, and a few well-chosen backache treatment products, you can move toward pain-free mornings.
Deep Heat Heat Rub, Deep Heat Max Strength, Deep Heat Pain Relief Spray, Deep Relief Duo Pain Relief Gel and Deep Relief Joint Pain Gel are medicines for muscular aches and pains. Deep Heat Pain Relief Heat Patch, Deep Heat Pain Relief Back Patch, Deep Heat Warming Belt, Rohto Dry Aid Intensive Dry Eye Relief and Rohto Dry Aid Fresh Boost are medical devices. Deep Heat Muscle Massage Roll-on Lotion, Deep Heat Muscle Rescue Heat Spray, Deep Freeze Cold Gel, Deep Freeze Muscle Rescue Cold Spray, Deep Freeze Glide-on Gel, Deep Freeze Cold Patch and Deep Relief Actiflex Patch are non-medicinal. Always read the label. "UK's No.1 Seller of topical relief products", “Deep Heat is the UK's No.1 selling topical heat therapy brand” and “Deep Freeze is the UK’s No.1 selling topical freeze brand” claims based on Circana unit sales data, 52 weeks, week ending 1st February 2025. For verification, please contact verify@mentholatum.co.uk . “Rohto - The World's No.1 Eye Care Brand*” - *For five consecutive years, claim based on IQVIA Global OTC Insight – Eye care market defined as IQVIA OTC Group2 Eye Care selected in all available IQVIA Global OTC Insight countries for the period from 2020 to 2024 in SU, reflecting estimates of real-world activity. Copyright IQVIA. All rights reserved. "Rohto Dry Aid provides fast soothing relief for up to 12 hours." claim based on UK Independent Consumer Study – data on file.
