The short answer is yes, for some people. When the clocks go back, your body clock has to adjust, and even small changes to your sleep can leave you waking up stiff or achy. The good news is that a few simple changes to how you sleep, what you sleep on and how you prepare can make a real difference.
As a chiropractor in London, we often hear from patients at this time of year about stiff necks and sore lower backs first thing in the morning. In this guide, the team at MotionBack Chiropractic London explains why this happens and what you can do about it.
When Do the Clocks Go Back in 2026?
In the UK, the clocks go back one hour at 2am on Sunday 25 October 2026. This is when British Summer Time (BST) ends and we return to Greenwich Mean Time (GMT). Your clocks move from 2am back to 1am, giving you an extra hour in bed.
Most phones and computers update automatically, but remember to change your oven, car and wall clocks.
Can the Clocks Going Back Affect Your Sleep?
Yes, although the autumn change is usually easier than the spring one. Your sleep is guided by your circadian rhythm, an internal body clock that responds to light and routine. When the clocks change, your exposure to daylight, your mealtimes and your bedtime all shift, and your body can take several days to catch up.
For many Londoners, the effect goes beyond one hour. Darker evenings arrive earlier, we spend more time indoors, and travelling home in the dark can make us feel sleepy sooner and wake earlier than we would like. Parents of young children often find the “extra hour” simply means an earlier start.
The NHS says most adults need between 6 and 9 hours of sleep a night. Even a few nights of broken or shortened sleep can leave you feeling tired and less able to cope with everyday aches and pains.
Is There a Link Between Poor Sleep and Back Pain?
Research suggests that sleep and pain are closely linked and can affect each other in both directions. Poor sleep may make you more sensitive to pain, and pain can make it harder to get comfortable and stay asleep. If you already live with lower back pain or neck pain, a disrupted week of sleep around the clock change can make those symptoms feel more noticeable.
How you sleep matters too. Spending seven or eight hours in a position that strains your neck or lower back can leave you stiff in the morning, particularly if your mattress or pillow no longer gives you the support you need.
What Is the Best Sleeping Position for Back Pain?
There is no single perfect sleeping position for everyone, but some positions put less strain on your spine than others. The aim is to keep your head, neck and spine in a comfortable, neutral line.
Sleeping on Your Side
Side sleeping suits many people. Try placing a pillow between your knees to keep your hips level and reduce twisting through your lower back. Your pillow should fill the gap between your ear and shoulder, so your head is not tipping up or down.
Sleeping on Your Back
If you sleep on your back, a pillow under your knees can help ease pressure on your lower back. Choose a slightly thinner pillow for your head so your chin is not pushed towards your chest.
Sleeping on Your Front
Front sleeping usually means turning your head to one side for hours, which can strain your neck. If you find it hard to change, try a very flat pillow, or place a thin pillow under your hips to reduce the arch in your lower back.
Can a Bad Mattress or Pillow Cause Back Pain?
An unsupportive mattress or pillow can contribute to morning stiffness and discomfort, especially if you already have back or neck problems.
Choosing a Mattress
A well-known study published in The Lancet in 2003 found that people with long-term lower back pain who slept on a medium-firm mattress reported better results than those on a firm mattress. As a general guide, a mattress that is sagging, lumpy or around 7 to 10 years old may be worth reviewing.
Choosing a Pillow
Your pillow should support the natural curve of your neck. Stacking several pillows can push your head forward, while a pillow that is too flat may let it drop. If you regularly wake with neck pain or stiffness, your pillow is a good place to start.
How to Prepare for the Clocks Going Back: 7 Tips from our London Chiropractor
- Shift your bedtime gradually. Go to bed 10 to 15 minutes later each night for a few nights before the change.
- Get morning daylight. A short walk through a London park, or getting off the Tube a stop early, helps reset your body clock.
- Keep a consistent wake-up time. Try to stick to it at weekends too.
- Wind down without screens. Put your phone away 30 to 60 minutes before bed, and avoid scrolling in bed with your neck bent forward.
- Stretch gently before bed. A few slow, comfortable movements for your neck and lower back can help you relax. Stop if anything feels painful.
- Check your sleep set-up. Look at your mattress and pillow using the guidance above.
- Keep moving during the day. Regular activity supports healthy sleep and helps keep your back mobile.
Darker Evenings and Your Back: Tips for London Commuters
After the clocks go back, many people working in central London start and finish their day in the dark. Shorter days often mean less walking and more time sitting at desks, on the Tube and on the sofa. To help your back through the winter months:
- Swap a heavy shoulder bag for a backpack worn on both shoulders.
- Stand up and move every 30 to 45 minutes at work.
- Plan a lunchtime walk to catch some daylight.
- Avoid craning over your phone on the commute.
When Should You See a Chiropractor in London?
If back or neck pain lasts more than a few days, keeps coming back, or is affecting your sleep, work or exercise, it may be worth having it checked. A GCC registered London chiropractor can assess your spine, joints and muscles and discuss whether chiropractic care may help with your back or neck pain.
At our London chiropractic clinic, your first appointment includes a full case history and examination. If we feel chiropractic care is not right for you, we will tell you and suggest where to go instead. You can read more about what to expect at your first visit.
When to seek urgent medical help: call 999 or go to A&E if back pain comes with numbness around your bottom or genitals, difficulty controlling your bladder or bowels, chest pain, or follows a serious accident. If you have back pain with a high temperature, unexplained weight loss, or pain that is steadily getting worse, speak to your GP or call NHS 111. See the NHS guidance on back pain for more information.
Frequently Asked Questions
What time do the clocks go back in the UK in 2026?
The clocks go back one hour at 2am on Sunday 25 October 2026, moving to 1am. British Summer Time ends and the UK returns to Greenwich Mean Time.
How long does it take to adjust after the clocks go back?
Most people adjust within a few days to a week. Children, older adults and people with existing sleep problems may take a little longer. Keeping a regular wake-up time and getting morning daylight can help.
Can sleeping in the wrong position cause back pain?
Sleeping in a position that twists or strains your spine for several hours can contribute to stiffness and discomfort. Keeping your head, neck and spine in a neutral line, with a supportive mattress and pillow, may help you wake up more comfortably.
Do I need a GP referral to see a chiropractor in London?
No. You can book directly with a chiropractor in London without a GP referral. Chiropractic care is not usually available on the NHS, so most patients attend privately. Some private health insurance policies cover chiropractic care and may ask for a GP referral, so check with your insurer first.
Is there a chiropractor in central London near Holborn?
Yes. MotionBack Chiropractic is at Holborn Town Hall, 193-197 High Holborn, London WC1V 7BD, around a 3 minute walk from Holborn Tube station on the Central and Piccadilly lines. We aim to offer appointments, so you can fit a visit around your working day and personal commitments.
Where can I get morning daylight in central London after the clocks go back?
Central London’s Royal Parks, including St James’s Park, Green Park, Hyde Park and Regent’s Park, are ideal for a short morning walk. Even 10 to 15 minutes of daylight before work can help your body clock adjust.
Wake Up Ready for Winter with MotionBack Chiropractic
If the darker mornings bring a stiff neck or an achy back along with them, you do not have to simply put up with it. Our friendly, GCC registered chiropractic team in central London will listen to you, carry out a thorough assessment and explain your options clearly, with no pressure.
Book online in under a minute or contact the clinic on 0207 112 5408 to speak to our team. Let this be the winter you wake up feeling more like yourself.