Can sleeping in a recliner cause low back pain?
At BTY Physical Therapy in New Braunfels, TX, we help adults stay pain-free, independent, and doing what they love. Our mission doesn’t stop when physical therapy ends. We’re also here to help you prevent pain from returning.
One common issue we see in our older adult patients is this: spending too much time sitting in a recliner. Or worse, sleeping in one overnight. While it may seem convenient, this habit can quietly contribute to low back pain and other mobility issues over time.
Why Recliners Might Be Hurting Your Back
It’s no secret that recliners are designed for comfort — but they aren't always designed with your spine in mind. Here's what happens:
1. Prolonged Sitting Creates Muscle Imbalances
When you're seated for hours, especially in a reclined position:
Your hip flexors and hamstrings remain in a shortened state.
Over time, this causes tightness and muscle imbalances.
These imbalances pull on your pelvis and lower back, increasing strain on your spine.
This can lead to chronic low back pain, stiffness, and reduced mobility — especially in older adults who are already less active.
2. Sleeping in a Recliner Limits Spinal Recovery
While it might feel cozy, sleeping in a recliner prevents your spine from fully lengthening and decompressing. This is something that happens naturally when you lie flat in bed. Without this nightly reset:
Your spine remains compressed.
Tight muscles stay contracted overnight.
You miss out on one of the most important times for spinal recovery and muscle relaxation.
The Importance of Movement and Sleep Position
Our bodies are built to move, stand, and walk — not sit all day. If you’re sitting or reclining for most of your day (and night), your body never gets the opportunity to move through its full range of motion.
At BTY Physical Therapy, we encourage our patients to:
Sleep in a supportive bed, preferably on their back or side with proper pillows.
Add daily stretching to target the hips, hamstrings, and spine.
Engage in physical activity, such as walking or guided home exercises, to keep muscles balanced and joints mobile.
Tips to Reduce Low Back Pain at Home
If you're currently sleeping in a recliner or sitting in one for long periods, here’s what you can do today:
Transition back to your bed slowly if sleeping flat feels uncomfortable at first.
Use a wedge pillow to elevate your upper body slightly if you need some incline.
Incorporate gentle stretches like knee-to-chest, hip flexor stretches, and spinal twists.
Aim to get up and move every 30-60 minutes if you're watching TV or reading.
Consider mobile physical therapy if getting to a clinic is difficult — we bring expert care to you.
FAQs About Recliners and Back Pain
Is it okay to nap in a recliner?
Short naps are generally okay, but long periods of reclined sitting (especially overnight) can tighten muscles and strain your back. If you do nap in a recliner, change positions afterward and stretch regularly.
What’s the best sleeping position for lower back pain?
Sleeping on your back with a pillow under your knees is ideal for most people. Side sleeping with a pillow between the knees is another good option. Avoid sleeping on your stomach if you have low back pain.
Can a recliner ever help back pain?
Recliners can offer temporary relief after surgery or during acute pain episodes. However, they should be used sparingly and not as a long-term sleep solution. Movement, physical therapy, and stretching are more effective for long-term relief.
We're Here to Help – New Braunfels’ Trusted Mobile Physical Therapy
Whether you're dealing with new back pain or trying to prevent it from coming back, BTY Physical Therapy is here to help. Our mobile physical therapy services in New Braunfels, Texas, bring personalized treatment and movement education right to your door.
Want Help With Low Back Pain?
If you're experiencing back pain or stiffness, or want to avoid it in the future, give us a call today or request an appointment below. Let’s keep you active, mobile, and pain-free.
📍 Serving New Braunfels and surrounding areas
📞 Call us at 830-743-9661
