Lower And Upper Back Pain After Sleeping On Mattress

Mattresses are supposed to be a source of comfort, but when they fail to serve their purpose, is not it heartbreak? Do not worry; we have got your back as we will discuss everything about the lower and upper back pain after sleeping on any mattress. There can be several reasons that lead to back pain, especially after you wake up. The morning backaches might be because of the mattress type, sleeping position, stress, or medical conditions. For example, if you experience back pain because of your mattress, the mattress does not support you enough and adds more tension to your muscles. 

Not having a suitable mattress also damages the spine, leading to back pain after sleeping on mattress. Choosing a comfortable mattress is the key to have a peaceful night without worrying that you may have to wake up again with aches. Some of us are even curious if our back hurts after lying in bed too long. Just wait a little longer as we will discuss every aspect in this article. 

Can Sleep On a Bad Mattress Cause Lower Back Pain?

A bad mattress can certainly cause lower back pain even if you were fit and healthy before sleeping on that one bad-quality mattress. We need sleep to relax our body and mind, but if the mattress is not letting you have that comfortable sleep, what is its use? In addition, you should be aware that it is not a myth that you can develop backache because of the mattress you choose.

Questions might arise: can sleeping on a new mattress cause back pain, or can sleeping on an old mattress cause back pain? The truth is, it does not matter the mattress is brand new or old enough. If it does not adapt and provide the desired sleep to your body, you must switch to a mattress that suits you more (describe below for different sleepers).

If you want to figure out that lying in bed makes your back hurt, you may notice a few things to conclude.

First, if you wake up with lower back pain, but it goes away after you stretch within 15-30 minutes, it is clear that the mattress you are using is doing you the harm.

Another indication is you not having a sound sleep. Not having a good sleep means you keep turning and tossing at night to find a comfortable position and try to be asleep. 

If you experience such two general things, it is a clear sign of having back pain after sleeping in bed. After knowing so, you may want to replace your mattress then.

It is considerable to note that even if you don’t face any back pain, it is still better to change a mattress after a maximum of eight years.

Related Also: Exercises for Lower Back Pain During Pregnancy

Why Does My Back Hurt After Sleeping In Bed?

The first reason can be the way you sleep. For instance, if you sleep on your stomach without putting any support under your pelvis, your back is under pressure, leading to backache. With the pressure on your spine, the natural curve of your body flattens, adding more back strain.

A poor posture also puts unbearable pressure on joints. So, please amend your sleeping posture to have a comfortable sleep and to keep your spine healthy. 

While poor posture may be one reason for causing back pain after sleeping on mattress, a lousy bed may also lead to backache. The reason is that an inadequate quality mattress damages the spine alignment, adds strain and pressure on muscles, and affects your sleeping posture. 

Why Does My Back Hurt After Sleeping On Memory Foam Mattress?

Memory foam mattresses are undoubtedly the best-suited choice for some, but not for everyone. 

Sleeping on a soft memory foam mattress can hurt your back, which is why several complaints come about having back pain after sleeping on a soft mattressIt is because some memory foam mattresses are designed in such a way that they have soft firmness. Soft firmness enables you to sink into the mattress rather than lying straight on the bed. The sinking causes damage to the spine because it hinders the spine’s alignment.

Having lower back pain after sleeping on a hard bed is because of the inflexibility of the mattress. While a soft mattress has its cons, a hard mattress also has its share of disadvantages. That is why; you may choose the bed which fit best your body type and sleeping positions. 

Some might also complain about having back pain after sleeping on a new mattress. The reason is that you have put your new bed on the wrong base. If the slats have inches gap between them, they will allow the mattress to push into those gaps, which will ruin the mattress’s support.

If you have cross-checked all the above points and still cannot help with the back pain, the reason might be your pillow’s height! Having an old pillow with a new memory foam mattress is not a very acceptable combination. The pillow loft and the sinking feature of the memory foam mattress do not complement each other as your body will sink far into the bed. At the same time, your neck remains over the high pillow, which will disrupt your spine and neck alignment and ultimately lead to backache.

The best sleeping position for back pain, neck pain, and sciatica - Tips from a physical therapist

Regard: Tone and Tighten

Why Does My Back Hurt After Sleeping On a Firm Mattress?

Sleeping on a hard mattress causes pain because your hip joints cannot relax; instead, they get pressure. This joint pressure in the hips leads to lower back pain. So, it is the ultimate answer to “why does my back hurt after sleeping on a firm mattress?”

Secondly, the answer to why you often get back pain after sleeping on a memory foam mattress is because the bed does not provide you with enough support. Remember, the support and firmness of a mattress are two different things that cause you back pain. If a mattress does not give enough support, it does not support your hips and spine to have an appropriate sleeping posture to give pain to the joints and the muscles.

Related Also: Best Mattress for Side Sleepers with Lower Back Pain

Which Mattress Suits You? Buying Tips

Even if you have the most suitable mattress, you may still experience back pain. It is because lying in bed for too long. Well, the reason is that when you remain in the bed for too long, it causes your muscles which maintain the body curvature, to fatigue. This fatigue then does not allow the muscles to support your body and keep a healthy posture, due to which you may experience pain.

So, it is preferable to not lie in bed for so long and always stretch for 5-10 minutes before going to bed at night. 

If you are a back sleeper, you may go for a medium-firm mattress, so you neither sink into the mattress nor feel too stiff, which then causes tension in your joints.

For side sleepers, you may purchase a mattress with soft firmness. Doing so will allow the bed to adjust and contour according to the curves and the shape of your body, which will lead to a comfortable, pain-free sleep.

The stomach sleeper may decide to go for an ultra-firm mattress to support your pelvis and to keep the hips aligned to the shoulders. So, such a mattress will remove any pressure from your back.

Lastly, before you give up on your new mattress, please give it a month or more so it can adjust according to your body. A bed takes up to 30 days to adapt according to your sleeping posture and your body type, so give it that time and then see if it still troubles you or not.

Stretches To Relieve Back Pain

It is essential to find a way to relieve lower back pain apart from switching between the mattress and after taking up too much pain. All of us deserve comfort and healthy life, and that is why we are going to mention the best eight stretches to help with back pain.

Knee To Chest Stretch:

  • Lie down on a yoga mat on your back and keep your feet flat on the floor. Make sure that your knees are bent.
  • Hold your right leg with both hands and intertwine your fingers to have a good grip.
  • Then slowly pull your right leg towards your chest while your left foot rests flat on the mat. By pulling the right leg, you will feel a stretch in your lower back. 
  • Remain in this position for 30-60 seconds and make sure that you relax your lower back, hips, and leg.
  • Return to the starting position and repeat the same steps with your left leg now.
  • You may repeat thrice for each leg.

Pull both of your legs together at once towards your chest and hold for 15-20 seconds. You may do the advanced stretches thrice with 30 seconds rest between each set.

knee to chest

Trunk Rotation:

  • Begin by lying down on the mat and make a position as if you are sitting on a chair. Do this by bringing the knees close to your chest.
  • Stretch out your arms on each side and slightly press on the floor with your palms.
  • Slowly roll both your knees towards the right while bending position and your palms on the floor. 
  • Hold this position for 15-20 seconds, and then repeat on your left side.
  • You may repeat the trunk rotation 5-10 times on each side.
Trunk rotation

Cat-cow Stretch:

  • Get into a crawling position by holding yourself on your hands and knees. Knees must be hip-width apart.
  • Exhale as you drop or tilt the pelvis and raise your head towards the ceiling. 
  • Then, curve your back downwards towards the floor and hold for 5-10 seconds. This position is the cow stretch.
  • Inhale, pull your belly button towards the spine and make an arch with your back. You may drop your head down. With this, you will make the cat position in the stretch.
  • Remain in this position for 5-10 seconds as you feel a slight stretch in your back.
  • Repeat the cat-cow stretch 15-20 times.
cat-cow stretch back pain solution

Pelvic Tilt:

  • Lie down on your back on the yoga mat by placing your feet flat on the floor.
  • Bend your knees at put your arms beside the body.
  • The natural curve of your lumbar spine will lift the lower back slightly off the mat.
  • Make an arch with your lower back and push your stomach towards the ceiling. Doing so will stabilize the core.
  • Remain in this position for 5-10 seconds.
  • Straighten the back on the mat and pull your belly button towards the spine, tightening abdominal muscles.
  • Hold this position for 5-10. You may begin with 10-15 repetitions and gradually increase to 25-30.
Pelvic tilt for back pain

Seat Forward Bend:

  • Sit on the yoga mat and stretch out your legs straight in front of you.
  • You may make a hook with a bath towel around your heels.
  • Slowly bend ahead and grab the hook to bring the stomach closer to your thighs.
  • Keep your back straight till you feel a stretch in your lower back and under your legs.
  • Do this thrice while holding the position for 30 seconds and resting for 30 seconds.
seat forward bend back pain solution

Flexion Rotation:

  • Lie down on your right side and keep the legs straight.
  • Bend your left leg so the foot can reach the right knee.
  • Hold your left knee with your right arm and place the left arm under your neck.
  • Gently rotate towards the back to touch your left shoulder blade to the mat.
  • Do the rotation ten times while remaining in the said position for 1-3 seconds.
flexion rotation for back pain


  • Begin by lying down on the yoga mat on your back and keep your feet flat on the floor while you bend your knees.
  • Press your lower back into the ground to tighten your buttocks and the abdominal muscles.
  • Lift your hips to form a bridge-like straight line from knees to the shoulders.
  • Pull your belly button towards the spine.
  • Remain in the bridge position for 20-30 seconds and then return to the starting position.
  • You may repeat it ten times.
Bridge exercise for back pain

Belly Flops:

  • Lengthwise, roll up a bath towel and place it horizontally in front of you.
  • Lie on your front body over the towel to press your hip bones into it.
  • All you have to do is relax your body and place the head on any side you wish to.
  • Remain in this position for 1-2 minutes, and you can do 1-3 repetitions with 30-60 second rest between each set.
belly flops for back pain


Hopefully, we cleared up your confusion and proved to be of help to you. Getting back pain after sleeping on a mattress is pretty standard, but we tried our best to provide you with the required information for your future comfort and fit lifestyle. So, choose the beds wisely according to your sleeping habit & style and perform the stretches to get rid of the backache!

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