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Why Does My Back Hurt After Lying on a Sun Lounger?

  • Writer: Tomomi Austin-Bailey
    Tomomi Austin-Bailey
  • Aug 1
  • 4 min read

Updated: 2 days ago

Relaxing on holiday should leave you feeling refreshed, not with an aching back. Yet over the past few weeks, I have seen a few patients who developed lower back pain after spending time relaxing on a sun lounger during their holiday.


It made me wonder: why can something so relaxing sometimes leave your back feeling sore?


Can a Sun Lounger Cause Back Pain?


The short answer is: not necessarily.


There is currently very little research looking specifically at sun loungers and low back pain. However, research on sleeping positions and supporting surfaces suggests that remaining in one position for a prolonged period—particularly on a surface that does not suit your body—may contribute to stiffness or discomfort in some people. Responses vary considerably from one individual to another.


For many people, discomfort after lying on a sun lounger does not mean that anything has been damaged. Instead, it is often a temporary response to staying in one position for too long.




Why Might Your Back Feel Stiff Afterwards?


1. Staying in One Position for Too Long


Our bodies are designed to move.

When we remain in one position for an extended period, muscles, joints and connective tissues receive less movement than they normally would. This can make them feel stiff or sensitive, particularly when you first stand up.

Fortunately, this type of discomfort often settles once you begin moving again.


2. The Shape and Support of the Lounger


Not all sun loungers provide the same level of support.

Some may feel comfortable, while others may leave your pelvis or lower back in a position that does not suit your body. Factors such as your body shape, previous episodes of back pain and your natural spinal curves all influence how comfortable a particular lounger feels.


Research on mattresses suggests that an appropriate level of support may improve comfort, spinal alignment and sleep quality. Although this evidence cannot be directly applied to sun loungers, it highlights that the supporting surface can influence how comfortable we feel.


3. Lying on Your Front


Many people enjoy sunbathing while lying on their stomach.

This position naturally places the lower back into some extension. For some people this feels perfectly comfortable, while others may find that it aggravates their symptoms, particularly if they remain in that position for a prolonged period.

Current evidence suggests there is no single "best" sleeping position for everyone. Some people with persistent low back pain prefer to avoid lying on their front, whereas others are comfortable in that position. Individual responses vary, which is why changing position regularly is generally more important than trying to maintain one "perfect" posture.


4. Standing Up After Resting


After lying still for an hour or more, it is common to feel stiff when getting up.

Stand up slowly, take a few gentle steps and allow your body a few moments to loosen naturally.


Does Pain Mean Something Has Been Damaged?


Not necessarily.

Pain is a protective response produced by the nervous system. Although pain is always real, it does not always reflect the amount of tissue damage present.

Temporary soreness after prolonged lying is often your body's way of encouraging you to move again rather than indicating an injury.

However, if your pain is severe, continues to worsen, or is accompanied by numbness, weakness, or changes in bladder or bowel function, you should seek prompt medical advice.


Tips to Help Keep Your Back Comfortable


  • Change position regularly rather than staying in one position for a prolonged period.

  • Get up and take a short walk if you begin to feel stiff.

  • If lying on your back, placing a rolled towel beneath your knees may feel more comfortable.

  • If lying on your stomach becomes uncomfortable, roll onto your side or back for a while.

  • Stand up slowly and give your back a few moments to adjust before walking away.


How Osteopathy May Help


If your back pain persists after your holiday or keeps returning, an osteopath can assess how your spine, pelvis and surrounding muscles are moving to identify factors that may be contributing to your symptoms.


Treatment may include gentle hands-on techniques, advice on movement and posture, and exercises tailored to your individual needs. The aim is to help you move more comfortably, improve confidence in movement and get back to enjoying the activities you love.


The good news is that you don't need to avoid sun loungers altogether. A little movement, changing position regularly, and listening to your body are often all that's needed to enjoy your holiday without your back spoiling the fun.


If you're struggling with back pain and would like a personalised assessment, I'd be happy to help. You can book an appointment online at a time that suits you by clicking the button above.


 
 
 

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