5 Easy Stretches for Morning Back Pain

For those who suffer from chronic aches and pains, mornings tend to present a challenge. For many, the simple act of getting out of bed and waking can be both difficult and painful. Symptoms may persist throughout a range of activities and may even worsen as the day progresses. Try implementing the following stretches to increase mobility and reduce tension and stiffness that has built up throughout the night.

Modified Piriformis Stretch

Lie flat on your back with the knees bent and feet flat on the floor. Slowly raise the right foot and place it on the left knee. Continue the stretch by firmly grasping above and below the right knee and gently pulling the knee toward the chest. Hold the stretch for 30 to 60 seconds, lower the right leg, and perform the stretch on the left side. Repeat the stretch three times on each leg.

Double Knee to Chest Stretch

Lie flat on your back with the knees bent and the feet flat on the floor. Reach out the arms and firmly grasp just below both knees. Pull the knees toward the chest and hold for five seconds. Slowly lower the feet back to the floor. When ready, repeat the stretch. Continue this process for ten repetitions.

Single Knee to Chest Stretch

Lie on your back with both knees bent and feet flat on the floor. Reach out and firmly grasp behind the knee, at the lower portion of the hamstring. Gently pull the knee toward the chest, holding the stretch for five seconds. Slowly lower the foot back to the floor and repeat the stretch on the left leg. Repeat this stretch ten times on each leg.

Lower Trunk Rotations

Lie flat on your back with the knees bent and feet flat on the floor. Keeping the knees together, slowly rotate both knees to the right until the left hip no longer touches the floor. Continue the movement by slowly rotating both knees to the left until the right hip no longer touches the floor. Continue rotating both knees left, then right, for approximately one minute.

Seated Lumbar Flexion Stretch

You can perform this stretch from a chair while in the seated position. Begin with your back straight, knees bent, and both feet flat on the floor. Slowly bend forward until you feel tension in your lower back. Continue bending forward until the hands touch the floor, if possible. Hold the stretch for up to ten seconds and slowly return to the starting position. Repeat this stretch ten times.

Perform each stretch using a yoga mat or pad to increase comfort while lying on the floor. It is also essential to monitor your body’s response to each movement and to modify the routine accordingly. If you feel any discomfort during a particular stretch, discontinue the movement and consult with your physician to determine a course of action.

Although an extended period of immobility may be to blame for morning back pain, your stiff back may be the symptom of a severe condition. Allow the spine experts at Marc Cohen Spine Institute to make you aware of pain relief options. Contact us to schedule an appointment at one of our New Jersey locations today.