Sleep is meant to be a time of rest and recovery, yet many people wake up with lower back and shoulder pain. Discomfort often stems from the strain caused by poor posture throughout the day. Incorporating gentle stretches before bed and making slight adjustments to your sleeping position can help relax tense muscles and reduce pain and stiffness in the morning.

A common cause of morning back pain is excessive arching of the lower spine, which creates too much space between the lower back and the mattress. One simple way to relieve this is by adjusting your sleeping posture. Try placing a rolled-up towel under your lower back to reduce the gap. Alternatively, putting it under your knees can encourage a slight pelvic tilt, helping your lower spine better conform to the mattress.

Causes of Waking Up with Back Pain

In today’s sedentary work environment, many people spend long hours sitting, which keeps the iliopsoas muscle in a shortened position. Over time, this prevents it from returning to its normal length, causing the pelvis to become fixed in an anterior tilt. As the pelvis tilts forward, the lower spine arches excessively, leading to tightness in the lower back muscles and latissimus dorsi (lats). To reduce pain and discomfort, relaxing the back muscles is essential.

For those experiencing frequent back pain, the first priority is to loosen a tight thoracic spine and release tension in the iliopsoas and quadriceps. Additionally, a weak core is a key contributor to poor posture and should be addressed.

Stretching Exercises to Relieve Muscle Tension

Child’s Pose

Steps:

1. Start in a kneeling position with your arms extended overhead.


2. Slowly lean forward, keeping your spine long and extended.


3. Lower your torso toward the floor, gently resting your forehead on the ground.

Seated Knee Hug

Steps:

1. Sit with your knees bent and feet on the floor.


2. Wrap your arms around your knees and pull them in toward your chest.


3. Round your upper back and stretch as far as comfortably possible.

Stretching Exercises to Build Muscle Strength

Thoracic Spine Stretch

Steps:

1. Lie on your back with your knees bent. Place a pillow under your thoracic spine to slightly elevate it.


2. (Variation 1): Place both hands behind your head. Gently arch your upper back over the pillow while using your arms to lift your head.


3. (Variation 2): Place your left hand on your right waist and your right hand behind your head. Use your right arm to guide your head into a diagonal stretch toward the upper right. Repeat on the other side.

Seated Spinal Wave

Inspired by the lifting (ti) and sinking (chen) movements in classical Chinese dance, this rhythmic stretching exercise helps release tension in the thoracic spine.

Steps:

1. Sit upright and take a deep breath. As you exhale, relax your lower back first, then slowly let go of tension in the mid-back and upper back, allowing your neck to gently drop forward.


2. Inhale and initiate the movement from your lower back. Sequentially lift through the mid-back, upper back, and collarbone, raising your head last.

Stay mindful of your breath and the wave-like motion of your spine throughout the movement.

Iliopsoas Stretch

Anterior pelvic tilt often leads to iliopsoas tightness. This stretch helps relieve tension in the iliopsoas and improve flexibility.

Steps:

1. Start in a standing or kneeling lunge position, ensuring your back knee is positioned behind your hip. You should feel a deep stretch at the front of your pelvis.


2. Raise both arms overhead and reach upward to deepen the stretch.