Why Do I Have Upper Back Pain After Sleeping?

Back Pain After Sleeping

Understanding the Causes and How to Find Relief with Holistic Movement

Waking Up to Upper Back Pain: A Vancouver Common

Why does my upper back hurt after sleeping?

If you live in Vancouver, you probably appreciate the cozy comfort of your bed during our rainy winters. But what if that comfort comes with a stiff, sore upper back each morning? You’re not alone. Many Vancouverites report waking up with upper back pain, the kind that makes reaching for your coffee or turning over a challenge.

Vancouver folks think that sleeping pain is just a “normal part of aging” or caused by poor posture during the day. While those factors contribute, your sleeping environment and habits play a huge role too.

Did you know?  According to Vancouver Sun – Health, approximately 20% of adults experience chronic upper back pain at some point, and poor sleeping posture is a leading contributor.

What Causes Upper Back Pain After Sleeping?

It’s more than just a bad night’s sleep

Your upper back, or thoracic spine, supports your rib cage and shoulders and plays a crucial role in your posture. Sleeping in awkward positions can put uneven pressure on this area, leading to muscle stiffness, tension, and discomfort.

Common causes include:

• Sleeping on your stomach, which hyperextends your spine and strains muscles.

• Using an unsupportive pillow or mattress that fails to keep your spine aligned.

• Poor daytime posture adding stress to the upper back muscles.

Seasonal changes in Vancouver also influence muscle tightness; the cold and damp weather can cause muscles to stiffen overnight.

Does It Also Happen to You?

Recognizing painful sleep patterns

Ask yourself:

• Do you often wake with tightness between your shoulder blades?

• Is it harder to lift your arms or turn your head in the morning?

• Have you noticed a “hunch” forming in your upper back during the day?

If so, you might be dealing with muscle imbalances or chronic tension that builds while you sleep.

Exercises and Stretches to Ease Upper Back Pain

Simple moves you can do at home

Incorporating gentle stretches and mobility exercises can ease upper back tension and improve spinal alignment:

• Cat-Cow Stretch: On hands and knees, alternate arching and rounding your back to mobilize the thoracic spine.

• Thread the Needle: From hands and knees, slide one arm under the other, twisting your upper back gently.

• Chest Opener Stretch: Clasp your hands behind your back and lift gently to counteract forward hunching.

• Scapular Retractions: Sit or stand tall, squeeze your shoulder blades together and hold for 5 seconds. Repeat 10 times.

Try doing these stretches daily, especially before bed and after waking, to improve flexibility and reduce morning stiffness.

Mattress and Pillow Recommendations for Better Sleep

Supporting your spine while you rest

A supportive mattress and pillow are essential for preventing upper back pain. Here are some tips:

• Mattress: Medium-firm mattresses generally provide the best balance of support and comfort. Too soft, and your spine sinks; too firm, and pressure points develop. Vancouver health experts recommend mattresses that adapt to your body shape to keep your spine aligned throughout the night.

• Pillow: Choose a pillow that supports the natural curve of your neck. Side sleepers often benefit from thicker pillows, while back sleepers need thinner ones. Avoid overly high pillows that push your head forward.

If your mattress is older than 7 years, or you wake frequently with pain, it may be time to upgrade. Many Vancouver stores offer trial periods allowing you to test mattresses in your own home.

How Holistic Movement and RMT Can Help You Wake Up Pain-Free

Alexandra Peña’s approach to healing upper back pain

Alexandra Peña, CEO of Holistica Movements, combines Registered Massage Therapy with movement coaching to address upper back pain holistically. She explains:

“Upper back pain after sleeping is often a sign of muscle imbalances and poor spinal mechanics. Massage therapy helps release tight muscles and improve circulation, while tailored exercises teach your body to hold better posture — even during rest.”

One Vancouver client shared:

“After months of waking with stiff shoulders, working with Alexandra’s RMT sessions and following her movement advice made a huge difference. Now I wake up refreshed, not sore.”

Holistic movement isn’t just about treatment; it’s about empowering you with the tools to maintain a healthy spine every day.

Vancouver Resources and Further Reading

• The Georgia Straight: How posture affects back health

• Vancouver Sun: Tips to prevent back pain

Ready to Sleep Better and Move Freely?

Don’t let upper back pain keep you from enjoying Vancouver’s active lifestyle, whether it’s hiking in Lynn Canyon or biking the Seawall. Book your personalized session with Alexandra Peña today at Holistica Movements to start waking up pain-free.