Why Your Hips, Neck or Back Might Hurt After Sleep

Aches and pains can cause you to wake up feeling stiff and sore. Most of us would love to start the day with a ‘rise and shine’ attitude, but often, even opening our eyes and sitting up comfortably can feel like a challenge. Do you wake up asking yourself, “Why do my sides hurt in the morning?”, “Why does my neck ache?”, or perhaps, “Why do my hips hurt?” Don’t worry—we’re here to help.

Aside from medical conditions such as fibromyalgia, everyday aches and pains are completely normal and usually subside quickly. But to prevent discomfort, whether it’s hip pain, aching muscles, or soreness in your sides, we first need to understand what causes it. Let’s take a look at the key areas at risk of pain and, most importantly, how to stop it from happening.

Your sleeping position also plays a role. Side sleepers, in particular, may experience hip pain if they don’t have proper support. Without a pillow between the knees, the top leg can pull the spine out of alignment, placing strain on the hips.

Tight muscles can also contribute to hip pain, especially if you spend long hours sitting during the day. If your hip flexors, glutes, or lower back muscles are tight, they may become even stiffer overnight, making movement uncomfortable in the morning.

If you wake up with hip pain, try putting ice on the sore area for around 15-20 minutes and wait at least 30 minutes before icing the area again. This can be repeated throughout the day. However, the pain usually lessens when walking around. Remember never to sleep with an ice pack or to apply ice to bare skin, as this can cause further issues such as ice burns.

• Choose the right mattress – A medium-firm mattress is often best for hip support. If your mattress is too firm, consider adding a soft topper. If it’s too soft, a firmer mattress may help keep your spine aligned.
• Use a knee pillow – Side sleepers should place a pillow between their knees to keep their hips level, while back sleepers may benefit from a small pillow under their knees to reduce strain on the lower back.
• Stretch before bed – Try gentle hip-opening stretches like butterfly stretches, lunges, and seated figure-four stretches to loosen tight muscles.
• Switch up your sleeping position – If one side always feels sore, try alternating sides or sleeping on your back to relieve pressure.
• Stay active – Strengthening exercises for the glutes, core, and hip flexors can help reduce strain on the hips and improve overall mobility.

Choosing the right pillow can make a huge difference in preventing neck pain. The right pillow for you may not be right for someone else, so it’s important to try different styles and levels of firmness, testing whether they support your head in a neutral position when you sleep. Ensure that your head is not sinking too low, raised too high or unsupported due to a soft pillow, as these factors can contribute to muscle stiffness. Men’s Health adviser Bill Hartman suggests that sleeping on your back is the best position, stating that in this position, ‘The pillow supports your head and neck, but doesn’t push it forward.’

If you wake up with a sore neck, consider some gentle neck exercises or contact your GP.

If the spine and surrounding muscles are not properly supported, it can cause stress, resulting in pain. Bad sleeping positions can also be the cause of back pain. The most important thing to remember is to keep your spine as straight as possible. Professionals at Cleveland Clinic suggest that the best position for sleeping is on your back. The worst position for sleeping is on your stomach due to the unnatural position of your neck. Sleeping on your back evenly distributes weight across the widest surface of your body, minimising pressure points and ensuring proper alignment of your internal organs.

Back pain is common in the morning. Most of the time, it is stiffness from resting for long periods of time. Therefore, it is nothing to worry about. The pain will start to relieve the more you move around. In more serious cases, back pain could be due to an underlying medical condition or even stress.

Morning back pain is a common issue that can often be linked to poor spinal support, muscle stiffness, or an unsupportive sleeping position. While some stiffness after lying down for long periods is normal, ongoing discomfort could mean your body isn’t getting the support it needs during the night.

The best sleeping positions for back pain relief are:

• Back sleeping – Sleeping on your back is one of the best positions for spinal alignment. Place a pillow under your knees to maintain the spine’s natural curve and reduce lower back strain.
• Side sleeping – If you’re a side sleeper, keep your knees slightly bent and use a pillow between them to prevent your spine from twisting.

Other ways to prevent back pain while sleeping:

• Avoid stomach sleeping – Sleeping on your stomach forces your head to turn to one side, straining your neck and lower back. If you can’t sleep any other way, try placing a pillow under your hips to reduce pressure on your lower back.

• Find the right mattress – A mattress that’s too soft can cause your spine to sag, while one that’s too firm can create pressure points. Medium-firm mattresses are often the best choice for spinal support.
• Upgrade your pillow – Your pillow should keep your head and neck in alignment with the rest of your spine. If your pillow is too high or too low, it can contribute to back and neck pain.
• Stretch before bed – Gentle back stretches like a Child’s Pose and knee-to-chest movements can help loosen tight muscles and improve flexibility.
• Stay active – A strong core can help support your spine and reduce the risk of back pain. Regular movement, strength training, and posture-improving exercises can help keep your back healthy.

Waking up feeling sore and stiff is never a great way to start the day, but the good news is that small changes to your sleep setup and routine can make a big difference. Whether it’s choosing a better mattress, using the right pillow, adjusting your sleeping position, or incorporating simple stretches, these adjustments can help you wake up feeling refreshed instead of in pain.

If your discomfort persists despite making these changes, it may be worth speaking with a healthcare professional to rule out any underlying conditions.