No matter what day it is, you should not let morning pain derail your entire day. At the same time, many people wake up with back pain, which hinders their movement. Getting out of bed without pain can seem like a challenge, with a wrong movement sending shooting pain down your leg. You may even hold your breath, peeling out of your bed one stiff joint at a time.
Back pain can occur at any time throughout the day, but the back may be at its most vulnerable right when you wake up. The reason for this is because pressure on the lower back can build during your sleep, especially if you sleep poorly or in the wrong position. A mattress that doesn’t support your back can also contribute to your discomfort. Additionally, your sleeping position can cause you to wake up in pain. Sitting all day, sitting in an unsupportive office chair, hunching over your phone, or standing with poor posture can all cause lower back pain.
All of that said, the most common cause of morning lower back pain is typically sleeping in an odd position. Arthritis or inflammation can also contribute to morning back pain. Whatever the cause is, the important thing is that you shy away from getting out of bed. Gentle stretches can help ease pain and make it easier to not only get out of bed, but also get through the day.
Knees To Chest
Lie on your back and bend both of your knees, planting your feet flat on the floor or your mattress. Draw your knees toward your chest, reaching to grab just below your knees. Interlace your fingers and gently pull your knees closer to your chest, but try to keep your lower back on the floor or bed. Hold for 30 seconds, or as long as you can comfortably tolerate, and breathe deeply throughout. If this is too difficult to do, try drawing one leg into your chest at a time, keeping the other leg extended out straight.
Supine Hamstring Stretch
Lie on your back and bend both of your knees, planting your feet flat on the floor or your mattress. Press your left foot into the floor/mattress as you extend your right foot toward the ceiling. The sole of your foot should be parallel to the ceiling. Clasp your hands behind your right thigh or calf and gently pull your leg closer to your chest. A slight bend in your right leg is fine, but try your best to keep it straight. You should feel a stretch along your right hamstring. If grasping behind your leg is too difficult, place a towel around the ball of your right foot and grab each end of the towel to pull your leg to feel a stretch. Hold this position for 30 to 60 seconds and then repeat on the other leg.
Lie on your back and bend both of your knees, planting your feet on the floor or mattress. Draw your knees into your chest at a 90-degree angle. As you flex your feet toward the ceiling, reach your hands through your legs to grab the outside of each foot. Spread your knees apart, drawing them closer to your armpits, and rock from side to side for about one minute. If you do this on the floor, the rocking motion will help gently massage your lower back.
Figure Four Stretch
Lie on your back and bend both of your knees, planting your feet on the floor or mattress. Cross your right ankle over your left thigh, just above the knee, and use your hand to gently press your right knee away from your chest. Reach your hands behind your left leg and pull it closer to your chest. You should feel a stretch along your right gluteus and hamstring. Hold for 30 seconds before returning to the starting position to repeat on the other leg.
Lie on your back and bend both of your knees, planting your feet on the floor or mattress. Bring your feet together and then let your knees open out to the sides, creating the butterfly position. If gravity creates the stretch, then you can just let your legs be, but you can gently press on your inner thighs to deepen the stretch. Bring the soles of your feet together and remain in this position for 30 seconds.