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.
