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Lower Back Pain in the Morning

Lower Back Pain in the Morning

Have you ever woken up to lower back pain early in the morning? Most people may, at some point in their adult lives. When this happens, we often attribute it to a bad sleeping posture or mattress, and we’re sometimes right because it gets better when we fix these problems. No matter the cause of the lower back pain in the morning, many people may feel better when they stretch out of bed and get on with their day. However, some may notice that the pain persists and recurs every morning. That’s the point where you come to see a professional at Carter Physiotherapy for back pain therapy in Austin, TX.

Kindly read along to learn why your back aches constantly every morning and how we can help you with physical therapy in Austin, TX.

Why Do You Have Lower Back Pain In The Morning? 

Waking up early in the morning with lower back pain can result from pregnancy, bad sleeping posture, a bad mattress, or getting out of bed improperly. In worse cases, medical conditions like Fibromyalgia and degenerative disc disease can cause it. 

Bad Sleeping Posture

Some sleeping postures are convenient for you but do not entirely support your lower back and can lead to pain in the morning. Overall, sleeping on the back with a thin, firm pillow to elevate the head and another behind the knees is the best posture at night, but many people cannot do this. The good news is that you don’t have to alter your sleeping position completely because side sleepers can place a pillow between the legs, and stomach sleepers can place one under their lower abdomen.

Unsupportive Mattress

When your mattress doesn’t support your body weight properly when lying down, you can wake up with low back pain. How do you know an unsupportive mattress? It’s pretty simple. Indentations made by your body on the mattress should bounce back when you get up in the morning, or else your mattress isn’t good enough. That’s why manufacturers recommend that people replace mattresses every 10 years.

Getting Out of Bed the Wrong Way

You shouldn’t just jump out of bed when you wake up because you can easily strain your back. Instead, move slowly to the edge and use your arms to sit up, then you can stand from bed. As simple as this is, it can save you from a day of lower back pain.


Lower back pain in pregnant women is a fairly common occurrence due to heightened hormone release, which softens pelvic ligaments and joints and reduces back support, in addition to the increased weight of a pregnant uterus. Not surprisingly, the only permanent solution to back pain in pregnancy is the delivery of a baby however, physical therapy in Austin, TX, can help ease the pain during pregnancy.

Excess Exercising the Day Before

You should exercise regularly, but overdoing it is bound to have some effect on your body, and that’s why you should take it slow and steady when at the gym or playing sports. It’s also essential to pay attention to your posture during weight-lifting because wrong posture will have you asking your doctor, ‘Why do I have low back pain when I wake up?’.

Degenerative Disc Disease

The spinal discs are cartilaginous pads between the vertebral column bones that help absorb the impact of regular movements, exposing them to wear and tear as we age. Before long, the bones start to rub against one another, causing pain and stiffness. You must note that back pain due to degenerative disc disease may improve with walking but worsen with lifting, standing, or bending. Nonetheless, you need back pain therapy in Austin, TX, among other medical interventions.


Fibromyalgia is a chronic disorder that causes pain in many parts of the body, alongside symptoms like fatigue, trouble concentrating, headaches, numbness and tingling in the limbs, mood issues, and problems with memory.

How Can a Physical Therapist Help You?

When you visit your physical therapist, they will ask about your symptoms, how long you have experienced the pain, and your medical history, examine your lower back and perform diagnostic tests. These tests often check for mobility, range of motion, strength, and posture. After diagnosis, your physical therapist will develop an appropriate treatment plan. The plan may include exercises, modalities, and hands-on treatment. You may need to attend several physical therapy sessions to improve your condition. 

Physical therapists treat lower back pain using these methods:


Your physiotherapist will prescribe and show you how to do exercises to relieve your back pain. You can typically do these exercises within a few minutes and from the comfort of your home. Physiotherapy exercises also benefit you for years because they maintain strength and spinal flexibility. You should include these exercises in your daily routine for maximum benefits. 

The best exercises for lower back pain relief include:


The bird-dog is a good lower back exercise for seniors. This exercise strengthens your core and improves your balance and coordination. Doing the bird-dog regularly relieves your back pain and strengthens your glutes.

To do this exercise:

  • Get on your hands and knees 
  • Keep your hands under your shoulders and your knees under your hips
  • Extend your right arm and your left leg
  • Keep them straight and parallel to the floor
  • Hold this position for five seconds
  • Return to the starting position
  • Repeat with your left arm and your right leg
  • Do this exercise 10 to 15 times on each side in the morning and evening or as needed.

Knee-To-Chest Stretch

The knee-to-chest stretch can effectively relieve lower back pain. The exercise relieves tension and stiffness in your back to improve your posture.

To do this exercise:

  • Lie on your back with your knees bent and feet flat on the floor
  • Use your hands to pull one knee into your chest 
  • Keep the other foot on the floor 
  • Tighten your abdominal muscles and press your spine to the floor 
  • Hold this position for five seconds
  • Switch legs
  • Repeat two to three times in the morning and evening

Pelvic Tilt

The pelvic tilt is among the best core strengthening exercises for lower back pain. This stabilizes and protects your lower back and prevents further injury.

To do this exercise:

  • Lie on your back with your knees bent and feet flat on the floor
  • Tighten your abdominal muscles to flatten your lower back against the floor 
  • Tilt your pelvis slightly upward
  • Hold this position for five seconds
  • Relax
  • Repeat this exercise 10 to 15 times in the morning and evening.

Other exercises include Child’s Pose, Knee rotation, and Bird-Dog.

Manual Therapy

Manual therapy involves using hands instead of devices to apply pressure on soft tissue and manipulate the joints to decrease back pain. Professionals use soft tissue work like massage, which helps ease pain in soft tissue, increase circulation, and relax muscles. They also manipulate soft tissue, joints, and bones with varied movements to improve flexibility and correct alignment.

Professionals also recommend several other therapeutic modalities, including laser therapy, ultrasound therapy, acupuncture, biofeedback therapy, and electric nerve stimulation.

How To Treat Lower Back Pain at Home

There are several treatments for lower back pain. The best treatment for you will depend on the cause and severity of your pain. The following treatment approaches can provide relief for lower back pain;

Rest And Ice

When you first experience lower back pain, try to rest. You should also avoid activities that may worsen the pain. Resting takes the strain off your back and allows your body to heal. 

You can also use ice to reduce swelling in your lower back. Wrap an ice pack in a towel and place it on your back for 15 to 20 minutes at a time. Do not place the ice pack directly on your back without the towel - you could get frostbite.


If you still feel pain in your lower back after resting, you can use pain relief medications. You can get drugs like ibuprofen over the counter and use them. It should relieve your pain if you follow the prescription.

However, if you still feel the pain after a few days, you should consult your doctor in Richmond immediately.

Lifestyle Modifications

You can change a bad mattress, adopt a better sleeping posture, and learn how to rise properly from bed in the morning. Exercise regularly, but do not overdo it so you don’t wake up with a sore back.

Do not hesitate to see a medical professional if lower back pain in the morning persists after several interventions at home.


By now, we hope you have realized why your back hurts bad when you get up in the morning, and you can adjust as necessary. Physical therapy in Austin, TX, at Carter Physiotherapy, is a surefire route to relief from long-standing back pain. Reach out to us now and let our professionals get you started.