How to Adopt a Good Morning Routine for Lower Back Pain

Read about exercises and stretches that can help you ease back pain. Learn a healthy way to eliminate the pressure on your lumbar spine by stretching.

Best Morning Routine To Reduce Back Pain

If you suffer from back pain, you're probably well aware of how hard it can be just to get out of bed in the morning. A few additions to your morning routine might be able to help you get some relief.

While it's always advisable to consult your doctor before undertaking any exercises, experts say a few morning exercises and movements can help alleviate back pain. Read on for some tips on how to begin your day in comfort.

Related: The Best Mattresses for Back Pain

What to do when you first wake up

  •  While you are still in bed, move one of your knees towards your chest and give it a hug with both your arms. Do this for at least 10 seconds before straightening your leg and doing the same with the other knee. Ensure your other leg remains straight and keep your spine straight in the process. Repeat several times, alternating legs each time.
  • While still lying on your back, bend both your knees at a 90 degree angle, with your feet in the air. While doing this, cross your legs and hold your position for 30 seconds. Allow both legs to slowly drop to one side before repeating the same exercise in the other direction. Take care not to rush the whole procedure so you may release any tightness successfully.
  •  Next, get on your hands and knees and lower your body back towards your heels so your knees are firmly against your chest. Maintain this position for a full 60 seconds.
  • Finally, perform a gentle massage using your knuckles and hands around the muscular regions of your lower back and hips. Do not put direct pressure on the joint to avoid injuries to your nerve endings.

Simple moves to ease lower back pain

Make a point of adopting morning back stretches even if you do not experience any pain right now. Doing so will help you get ready for the day ahead of you. Especially if you are prone to sleeping curled up, you may discover there is a bit of compression within your spine once you wake up.

Get your day started with more flexibility by taking note of the prone position. Follow along as we discuss what you need to do to release the stretch in your back.

Prone position

One way to bypass any uncomfortable morning back pain is to spend a couple of moments lying on your stomach. The experts refer to this as the prone position. All you have to do is lie in this position and place a pillow under your abdomen to help release stiff back muscles and decompress discs.

You may want to place a flattish pillow or fold a towel lengthwise and put it under your trunk. Doing so will allow your neck and head to relax. If you find it a bit more comfortable, you can always turn your head to one side and place your arms where you experience more comfort.

An active variation of the prone position

Make use of the previous position, but with a more active variation.

You need to do the following:

  •  Place a firm pillow underneath your forehead. Or, you could rest your forehead on a good quality mattress without using a pillow.
  •  Next, move your arms to your side and ensure your elbows are straight without locking them.
  •  Lift up the front of your pelvis until you feel your abdomen muscles engage. Be sure to contract the muscles towards the sides of your hip area. These are known as the hip abductors, and they offer a stabilizing effect to the pelvis that supports the spine.

Cobra pose

Many of you may have heard of the Cobra Pose that is commonly used in yoga. It is considered an excellent exercise to improve symptoms related to disc problems.

This gentle exercise lengthens your spine to assist in countering any excess curvature in your upper back area:

  •  To do this pose, lie on your stomach, then put your forearms on the mattress. Ensure your elbows are bent and positioned underneath your shoulders.
  • Push yourself up slightly and ensure you remain pain-free while doing so. You shouldn’t experience a kink in your lower back region. Engage your abs throughout.
  • Stay like this for a few seconds before you lie flat to rest for a bit. Repeat this procedure at least three times.

These exercises, along with a good-quality, supportive mattress, should help alleviate back pain and allow you to start your day pain-free.

Resources—Very Well Health, Low Back Pain Program