Imagine being young, wild and free and struggling with back pain. Yes, back pain may be common in older adults but if you’re young and in the best of your health, back pain can be concerning. Especially if you wake up with one fine morning and the subsequent many. 

Even though minor back pain is not an inconvenience, wait till it begins to affect your physical movements and plans for the day – whether it is those simple actions such as bending, sitting or even walking affecting your workout session, household chores, or professional obligations. 

So, what do we do? Well for starters, frequent back pain, especially one that develops in the morning sunshine can be a sign of a poor lifestyle and a few incorrect things you would have done the night before. 

So, if you have been waking up with back pain for a while now, keep reading to find out the solutions that may help ease the pain. 

But why do I wake up with back pain every morning? 

There can be multiple causes of back pain, especially the one you wake up with every morning. Here are a few of lifestyle-related causes: 

  • You did a strenuous workout the previous night and overtrained yourself. 
  • You lacked proper form while working out. You also skipped warm-up and cool-down sessions
  • You got out of bed improperly even after having a restful sleep. You probably rose too quickly or bent too far forward. 
  • You maintained an improper sleeping posture. Consider placing multiple pillows around your body for extra support. If you are a back sleeper, i.e., sleep on your back, consider placing a pillow underneath your knees to align your spine better. In case, you sleep on your side, keep a pillow in between your legs. Lastly, if you sleep on your stomach, place a pillow underneath your lower abdomen. 
  • You slept on an unsupportive mattress. Old and worn-out mattresses can cause back pain and make it worse. 
  • Some medical conditions can also cause back pain. Here are two of them: 

Disc degeneration

Even though disc degeneration becomes common with age, it can also affect young individuals. Over time, the discs located in between your vertebrae lose their ability to cushion the spine and keep it flexible. This can cause pain and discomfort that may worsen in the morning. 

A herniated disc 

Herniated discs can result when the material inside it starts to protrude. The leaking located inside the herniated disc can compress the surrounding structures which are the nerves and the spinal cord. The pain associated with a herniated disc can worsen in the morning owing to prolonged periods of inactivity and poor sleep position. 


Back pain is common during pregnancy. While some people experience it in the later stage, others experience it earlier in the pregnancy. This is because the increased weight during pregnancy can put a strain on the back, leading to the development of pain in the region. Wearing a pregnancy belt, hydrotherapy and using heat packs can help relieve this pain. 


Stiffness and morning back pain are some of the common symptoms of fibromyalgia. It is a chronic disorder that causes pain, aches, and tenderness in many parts of the body.

Remedies that can relieve back pain caused in the morning 

Some of the fixes, according to the causes are mentioned above. Other than that, these methods and strategies can help. 


Some stretching exercises can be extremely helpful when it comes to relieving back pain. These include Sphinx stretch, Bridge, Cat-cow stretch, Knee-to-chest stretch, Pelvic tilt, lower-back rotational stretch and seated spinal twist. 

Heat packs

Heat packs can come to your rescue by relieving pain. Just apply heat packs to the affected area for about 10 minutes. 

Over-the-counter medications

Over-the-counter medications such as ibuprofen, naproxen, or acetaminophen can help relieve pain.  It is best to talk to your doctor first before taking the medicines. The doctor will provide you with medicines and dosage as per your medical condition. 

Closing thoughts 

Dealing with morning back pain in youngsters involves understanding its root causes and applying suitable remedies. Whether it’s adjusting daily habits, practicing specific exercises, or seeking expert advice, there are ways to tackle this discomfort head-on.  Don’t let back pain affect your lifestyle. Try these remedies for treatment. 

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