Upper Back Pain After Sleeping by Alex Fulton

Waking Up Pain-Free: How to Fix Upper Back Pain After Sleeping

Roughly 80% of Americans deal with back pain at some point in their lives. If you’re among that number, you know how debilitating it can be.

When you wake with upper back pain, you’re starting the day at a disadvantage. Chances are you didn’t sleep well and now feel exhausted, stiff, and sore. All of these things combined make it hard to function. Luckily, there are steps you can take to fix upper back pain after sleeping — and improve your quality of life in the process.

Understanding What Causes Upper Back Pain

Many factors can lead to upper back pain after sleep. Here are some of them.

Sleep posture

The position you sleep in may be a reason why you wake with upper back pain.

Side sleeping without proper support could cause the upper spine to be misaligned
Back sleeping may flatten the natural curve of the spine, causing upper back pain
Stomach sleeping can strain the neck and upper back, disrupting spinal alignment

Mattress and pillow type

What you sleep on plays a major role in the development of upper back pain.

Memory foam mattresses are made from a type of foam that molds to the body, relieving pressure while providing cushioned support that hugs the spine’s natural curve. Allowing the spine to curve naturally is key to proper spinal alignment — and pain-free sleep. Memory foam matresses may not be firm enough for some sleepers.
Innerspring mattresses contain metal coils that offer consistently firm support and pressure relief all the way to the edges of the mattress. They are bouncy as opposed to body-hugging, so they may not be soft enough for some sleepers.
Latex mattresses work similarly to memory foam, supporting the spine’s natural alignment with comfort layers that hug the body and allow the spine to curve while also easing pressure.
Hybrid mattresses like the Plank Firm Luxe are considered by many to be a "best of both worlds" sleep solution. They combine the cushioning of memory foam with the firm support of innerspring mattress coils.

Pillow height and firmness

You should also consider your pillows as a possible cause of upper back pain during sleep. A pillow that’s too tall or firm could strain the neck and misalign the spine, while an excessively soft or flat pillow could flatten the spine’s curve. Pillows like the Plank Luxury Cooling Gel Memory Foam Pillow are designed to provide spinal support for every sleeping position.

Underlying medical issues

Many medical conditions can trigger upper back pain after sleeping. These include arthritis, muscle strains and disc problems. If you’re dealing with a condition that may be causing you upper back pain — or if you suspect you have an issue but haven’t yet received a diagnosis — talk with a healthcare provider. Addressing these issues may help you fix upper back pain after sleeping.

Lifestyle factors

Just as underlying medical conditions may cause upper back pain, so can certain lifestyle choices. Some of these are physical inactivity, excessive time spent staring at or hunched over a screen and poor posture. Making an effort to tweak these habits may help fix upper back pain after sleeping and keep you pain-free throughout the day.

Practical Solutions and Tips

Small changes to your sleep circumstances can go a long way when it comes to fixing upper back pain after sleep. These include:

Improving sleep posture to ensure your spine is supported and aligned. For side sleepers this might mean putting a pillow between your knees, while back sleepers might benefit from a pillow beneath the knees. Stomach sleepers should try a different position if possible.
Choosing the right bedding for your unique needs. This means selecting a mattress with the right amount of support for your sleeping position that also addresses personal comfort preferences and any medical issues. Pillow choice matters, too; experts generally recommend an average pillow height of 4-6 inches for back sleepers and 4-7 inches for side sleepers. (Again, personal preference should also be taken into consideration.)

Additional Tips for Better Sleep

Getting deep, restful sleep is crucial for fixing upper back pain after sleep. Here are some things you do to ensure a good night’s rest.

Create a relaxing bedtime routine

Taking the time to properly unwind before bed helps your body and mind prepare for sleep. A soothing routine might include relaxing activities like taking a warm bath, reading or meditating.

Optimize your sleep environment

There’s more to a comfortable sleep environment than the right bedding. Our bodies sleep best in a cool, dark and quiet environment. Aim for total darkness and a temperature between 60 and 65 degrees.

Avoid caffeine, alcohol and blue light before bed

Although caffeine sensitivity varies widely from person to person, the general rule of thumb is to avoid caffeine 8 hours before bedtime to maximize sleep.

As tempting as it may be to have a glass of wine to help you unwind, alcohol should also be avoided for around 3 hours before bed. As a sedative it may help you fall asleep, but it can stop you from staying asleep.

The blue light from your phone, tablet or computer can also disturb your sleep by suppressing the release of melatonin and throwing your natural circadian rhythm out of whack.

Maintain a consistent sleep schedule

Another key to honoring your circadian rhythm and getting quality sleep? Getting up and going to bed around the same time — even on the weekends. Many people try to make up for sleep loss during the week by sleeping in when they can, but this does more harm than good for your overall sleep hygiene.

When to Seek Professional Help

Sometimes home care isn’t enough to fix upper back pain after sleep. Seek medical attention if your pain is persistent or severe. Consulting a doctor can help you rule out any underlying conditions and get any treatment you may need.

Waking Up Without Pain

Now that you know how to fix upper back pain after sleep, you can act accordingly. Considering your sleep position, mattress and pillow can help you decide if it’s time to change your bedding. Looking at your lifestyle and bedtime habits can also move you closer to your goal of pain-free sleep.