Upper Back Pain After Sleeping

Experiencing upper back pain after sleeping is a common and often painful problem. The upper back is the nexus of lots of moving parts. Your neck above is supporting the fifteen pounds of your head, your shoulders are dealing with the stresses you place on your arms, and your mid and and low back are moving the rest of your body.

Often described as waking from sleep with:

Sharp back pain that makes you gasp
“Crunchy” upper or mid back feeling
Sudden and excruciating
You’re afraid to move the pain is so intense
You hold your breath to avoid pain

Often related to weak or poor posture, back pain can begin with an injury, accident or from long-term habits. Over time, posture stress causes pain and breakdown, arthritis and degenerative joint disease in the spine and other joints from daily wear and tear. Then, during a lifetime of moving certain ways habitually, along with any new injuries you suffer, your motion becomes restricted to certain patterns only, rather than through a full range of motion, and your body becomes more and more unbalanced.

Upper Back Pain Causes, Symptoms, and Lifestyle Factors

Upper back pain is a common complaint that can significantly impact daily life. It’s important to understand that this type of pain is usually positional, meaning it can improve or worsen depending on your body position. The episodic nature of upper back pain means it may appear suddenly, often after sleep, overexertion, or sometimes without any apparent cause. This pain is typically a result of your body adapting to mechanical stress, weak posture, and inefficient motion patterns.

Common Scenarios and Triggers for Upper Back Pain

Back pain after sleeping: Many people experience upper back pain upon waking, even without any obvious cause. This can be due to poor sleeping posture, an unsupportive mattress, or the prolonged static position during sleep. Your spine and surrounding muscles may stiffen overnight, leading to discomfort in the morning.
Upper back pain while sleeping: Some individuals find that their upper back pain actually prevents them from getting restful sleep. This could be due to pressure points created by your sleeping position or the inability to find a comfortable position that doesn’t exacerbate the pain.
Frequent repositioning and restlessness during sleep: If you find yourself tossing and turning at night, unable to get comfortable due to upper back pain, it could be a sign of underlying postural issues or muscular imbalances that become more noticeable when you’re trying to relax.
Pain from prolonged sitting: In our modern, desk-bound world, sitting for hours at a time is a common trigger for upper back pain. Extended periods of sitting, especially with poor posture, can lead to muscle fatigue, tension, and eventual pain in the upper back region.
Pain from standing, bending, or repetitive motions: Activities that require you to maintain a single position (like standing for long periods) or perform repetitive motions can strain the muscles and ligaments in your upper back, leading to pain. This is particularly true if these activities are performed with poor posture.
Sudden upper back pain with movement: Sometimes, a simple movement like reaching for an object or turning quickly can trigger sudden upper back pain. This could be due to muscle strain, a pinched nerve, or the aggravation of an existing but previously unnoticed issue.
Posture-related stress or pain during lifting or carrying: Improper lifting techniques or carrying heavy objects can put significant stress on your upper back. This stress is often exacerbated by poor posture, which can misalign your spine and put undue pressure on certain muscle groups.

The Impact of Habits on Upper Back Pain

It’s crucial to understand that our bodies adapt to the demands we place on them. As the saying goes, “Practice makes perfect,” but this applies to both good and bad habits. Unfortunately, this means that if you consistently engage in activities or maintain postures that stress your upper back, your body will adapt to these patterns, potentially leading to chronic pain issues.

For example:

If you habitually slouch while sitting, your body will gradually adapt to this posture. Muscles that should be engaged to maintain proper posture may weaken, while others may become overly tight, leading to imbalances and pain.
If you frequently carry heavy bags on one shoulder, your body may adapt by elevating one shoulder and tilting your spine, leading to asymmetrical muscle development and potential pain.
Consistently looking down at a smartphone or tablet can lead to “text neck,” where the muscles in the back of your neck become strained from holding up the weight of your head in this forward position.

The good news is that just as your body can adapt to poor habits, it can also adapt to good ones. By consistently practicing good posture, engaging in regular exercise that strengthens the muscles supporting your upper back, and being mindful of how you move and position your body throughout the day, you can train your body to maintain healthier patterns that reduce the risk of upper back pain.

Remember, awareness is the first step towards change. By recognizing the situations and habits that contribute to your upper back pain, you can take proactive steps to address these issues and work towards a pain-free, more comfortable daily life.

First steps to stop back pain after sleeping

Experiencing back pain after sleeping, or while sleeping, when it’s not apparent any other time suggests trying a couple of easy possible remedies. Reduce postural stress:

Choose a supportive posture pillow designed for cervical support
Sleep on your side with a pillow between your legs to keep your body aligned
Don’t over-rest – More rest is rarely the answer, in fact it’s often the cause
End upper back pain with a posture improvement and strengthening program
Don’t sleep on your stomach
Find the best mattress for your back pain
Find the best sleeping position for your body

Habits create back pain

The modern sitting and digital lifestyle most of us practice, where we drive to work, slump at a computer all day, then drive home and slouch in front of a television, computer or tablet, provides all of the ingredients for shaping your body in profound and painful ways.

Maybe your head juts forward from staring at a screen and the traffic ahead, perhaps you slouch with poor posture while doing so, and/or your shoulders roll in from typing and holding a steering wheel.

Those stresses, individually and especially when combined, can result in occasional or chronic upper back pain. And when you’re in pain, you compensate and adapt your body motions in even more unbalanced ways, creating a vicious spiral that makes you weaker and more prone to injury. Why adapt? To avoid pain!

Read more about posture exercise and self-help techniques to keep you moving well!

Self-Help Solutions: Upper Back Pain Relief

If changing your pillow and sleeping position doesn’t provide immediate relief, begin a program to strengthen exercise. It’s likely your habits during the day are causing you pain while sleeping.

It’s easy to begin an at-home posture exercise program. Done daily, within a week you’ll begin to notice a difference. At the end of a 7 week program, your new routine can help restore strength and the full range of motion your body needs to thrive.

Self Help Options for Back Pain:

Enroll in an online video program to strengthen your posture. For example, the 7 Steps to Strong Posture is a 7 week program designed by the renowned posture expert Dr. Steven Weiniger and was originally only available to doctors and physical therapists. This is a great option for self help. You can work at your own pace, you have video demonstrations, and make incremental changes to your posture, which usually brings pain relief.
You can also read Stand Taller Live Longer to begin a 7 week self-lead posture exercise program to improve posture. There are a lot of tips in this book and the program is illustrated with a lot of pictures and detail.

More tips to fix upper back pain

Be aware of your posture – your habits during the day make a difference while you sleep
When sleeping or working change your body position frequently
Keep moving. Take stretch breaks during the day, change your posture, and change sleeping position during the night

Best Sleeping Position for Upper Back Pain

Sleep on your side, with a pillow under your upper arm, and a contoured cervical pillow under your neck to keep head aligned with your spine
A pillow between the knees will help support the hips
You must invest in a pillow designed for optimal posture
Sleep Advisor provides this guide to find the best mattress for back pain.

If you have upper back pain when sleeping it is a strong indication you need to change your sleeping habits, and work to improve posture during waking hours! Pain is not normal – it’s your body telling you to make a change for the better.

Find a Back Pain Specialist

If you’ve made the suggested changes and still have back pain while sleeping, or if you prefer to work with a professional to assess and correct postural issues, we can help you connect with a Certified Posture Exercise Professional (CPEP) in your area.

Note: If you have severe back pain or it lasts more than two weeks, consult your physician. If there is no trauma and pain initially begins in the chest, if the pain is not affected by motion, or if there is fever, nausea, vomiting, uneven pulse, anxiety, a sick feeling, burning urination, loss of bowel or bladder control, or severe pain, call your Physician.

Related Conditions: Postural adaptive muscle strain; Pinched nerve in back; Intercostal Neuralgia; muscle imbalances, muscle pulls, muscle strains, muscle weakness, myofascitis, Rib out of place; Thoracomyodynia; Thoracic neuralgia