If you wake up feeling like you’ve been wrestling a bear in your sleep, you’re not alone. Morning neck and back pain can turn even the most well-rested among us into grumpy zombies before the coffee kicks in. The good news? You don’t have to resign yourself to a life of stiff mornings—there are ways to loosen things up and start your day on the right (pain-free) foot.
Why Does Sleeping Hurt So Much?
You’d think lying still for eight hours would be the ultimate relaxation, but your muscles might disagree. When we sleep, our bodies aren’t just shutting down—they’re repairing, realigning, and sometimes, unfortunately, tensing up. Poor posture, lack of movement, or even stress can cause muscles to tighten overnight, leading to that all-too-familiar morning stiffness. And if you’re like me—someone who apparently moonlights as a Cirque du Soleil performer in their sleep—your tossing and turning can make things even worse.
Stretching: The Secret Weapon Against Morning Stiffness
Dr. Charla Fischer, an orthopedic surgeon at NYU Langone’s Spine Center, recommends stretching as a simple but effective way to combat sleep-related muscle soreness. A few minutes of targeted stretches throughout the day can make a world of difference. And trust me, as someone who’s gone from waking up feeling like a rusted hinge to moving with relative ease, stretching works.
Neck Stretches to Loosen Up
If your neck feels like it’s been locked in a vice overnight, these stretches can help:
Upper-Trapezius Stretch
Sit tall in a chair, tuck your chin slightly, and gently pull your head to one side using your hand. Hold for 30 seconds, then switch sides. This stretch targets the muscles running from your neck to your shoulders—the usual suspects when it comes to morning stiffness.
Levator Scapula Stretch
Grab the edge of your chair with one hand, then tilt and rotate your head diagonally downward. Use your other hand to gently deepen the stretch. This one’s great for those stubborn knots at the base of your skull.
Back Stretches to Ease Tension
For lower back pain—the kind that makes bending over to tie your shoes feel like an Olympic event—try these moves:
Lumbar Trunk Rotation
Lie on your back with knees bent, then let them fall to one side while keeping your shoulders flat. This gentle twist helps release tension in your lower back and hips.
Single Knee to Chest
While lying down, hug one knee toward your chest while keeping the other foot flat. This stretch is like hitting the reset button on tight lower back muscles.
Making Stretching a Habit
The key to seeing real results? Consistency. Just like brushing your teeth or scrolling through your phone first thing in the morning (we all do it), stretching should become part of your daily routine. Try doing a few rounds of these stretches in the morning, after long periods of sitting, or before bed to keep stiffness at bay.
And if your pain persists or feels more serious than typical morning soreness, don’t tough it out—check in with a doctor or physical therapist. Because while waking up feeling like a human pretzel isn’t fun, it doesn’t have to be your normal.
