5 Stretches to Relieve Back Pain in the Morning

5 Stretches to Relieve Back Pain in the Morning

Why is lower back pain worse in the morning?

Movement helps your muscles stay relaxed, which means that as you sleep (unless you are constantly tossing and turning) your back muscles build up tension from lack of movement for 7+ hours. Movement helps to increase blood flow, oxygenating and bringing nutrients to your muscles. This is why simple stretches to help relieve lower back pain in the morning are very beneficial to help reduce tension and get you started on your day. Before you change your pillow or buy a new bed set, try these 7 stretches to help reduce your lower back pain in the morning naturally. 

Note: If your back pain is persistent, lasting longer than a few weeks, see your doctor to help treat the root cause of your lower back pain in the morning. 


Knees to Ground

Knees to Floor

  1. Lie on your back with your knees bent and together and feet flat on the floor.
  2. Pressing your hands to the ground for support, slowly let your knees fall to one side and then the other.
  3. Gradually move your knees closer and closer to the ground as your muscles start to loosen up, reducing tension. 

Spinal Twist

Spinal Twist

  1. Lie on your back with your legs straight and arms out so your body looks like a T.
  2. Bend your left knee and grab it with your right hand, pulling it across your body.
  3. Breathe deep into your belly as you try and relax your body.
  4. Do this on both sides.



  1. Lie on your back with your legs bent.
  2. Lift your butt off the ground so there is a straight line from your shoulder blades to your knees.
  3. Slowly release back down one inch at a time.
  4. Do this ten times.

Knees to Chest

Knees to Chest

  1. Lie on your back with your legs straight.
  2. Lift your right leg up by grabbing your thigh under your knee.
  3. Pull your right leg up toward your left shoulder and hold for as long as it feels comfortable to you. You should feel a nice stretch without pain.
  4. Do this on both sides.

Roll Out on Your Chirp Wheel

Rolling out

  1. Sit and lean back on the wheel.
  2. Lift your hips.
  3. Roll back and forth.


Asher, A. (2021, August 19). How to treat back pain in the morning. Retrieved from https://www.verywellhealth.com/morning-stretch-for-back-pain-4020348

Kenway, M. (2019, August 11). Lower Back Stretches for Back Relief (MORNING BED ROUTINE). Retrieved from https://www.youtube.com/watch?v=tDbvVITtpFU

Ventuno Yoga. (2018, July 24). How to do Supta Matsyendrasana - Supine Spinal Twist - Beginners Yoga. Retrieved from https://www.youtube.com/watch?v=ezyMaQEaVaI