Do You Wake Up With Back Pain in the Morning
You're not alone. Many people wake up with pain and stiffness in their lower back. The good news is that a simple morning routine can help relieve this pain quickly and help you start you day more comfortably.
Watch the video below to learn a morning routine to relieve back pain before getting out of bed.
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Why Does My Back Hurt When I Wake Up?
Back pain in the morning is often due to muscle tightness, spinal stiffness, or poor sleeping posture. The following routine helps by stretching tight muscles, improving mobility, and strengthening weak core muscles that support your spine.
Single-Knee to Chest Stretch
Start by lying on your back and bring one knee toward your chest and hold it for 30-60 seconds. This stretch helps flatten your lower back and relieve tension in the hip flexors.
Double-Knee to Chest (Optional)
If you need a deeper stretch, bring both knees to your chest instead of one. Hold for 30-60 seconds and focus on relaxing your lower back.
Child’s Pose Stretch
From a kneeling position, sit back on your heels and reach your arms forward. Hold this position for 30 seconds. This stretch helps lengthen the spine and reduce morning stiffness.
Pelvic Tilt Exercise
Lie on your back with your knees bent and feet flat on the floor. Gently tilt your pelvis back to press your lower back into the floor. Hold for a few seconds, then release. Repeat 10 times to strengthen your core and support your spine.
Heel Slides Exercise
While lying on your back, slowly slide one heel along the floor while keeping your core engaged. Return to the starting position and switch sides. This exercise helps strengthen the abdominal muscles while stretching the hip flexors.
Final Thoughts
By incorporating these simple exercises into your morning routine, you can reduce stiffness and wake up with less back pain. Try them consistently for the best results!
Need Help To Relieve Back Pain?
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