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. 

 

 

Stretches:

Knees to ground

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

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.

Pelvic tilts

1. Lie on your back with your legs bent.
2. Simply press the small of your back into the ground.
3. Hold for about three to five seconds. Repeat this ten times.

One knee to chest (lying on the ground)

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.

Both knees to chest

1. Lie on your back with your legs straight.
2. Lift your both legs up by grabbing your thigh under your knee.
3. Pull your legs toward your chest. You should feel a nice stretch without pain.
4. Do this on both sides. When you feel loose enough, try pulling both knees to your chest at once.

Bridges

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.

Roll out with the Chirp Wheel

Sit and lean back.

1. Sit on the ground with knees bent and feet firmly planted. 
2. Place the Chirp Wheel+ against your back in alignment with your spine. Take some time to center yourself and find balance even on the ground.
3. Lean back gently to transfer your weight to the wheel. Relax and find balance in this position before lifting your hips.

Lift hips.

1. Rest your hands on the ground, the wheel, or your chest for balance. Do whichever feels the most comfortable for you.
2. Lift your hips upward while relaxing your back. Find balance with your hips lifted before rolling on the wheel. 
3. Don’t tense up! The more you relax your back, the better it will feel.

Roll back and forth.

1. Begin to roll back and forth on the wheel by bending and straightening your legs. Use your hands for balance. If one spot on your back needs an extra massage, stop rolling to put pressure on that spot. Or switch to a smaller wheel.
2. Roll out for 3 to 5 minutes. Length of preferred use will vary by individual.
3. Relax your head back to avoid neck pain.

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