There are days when we wake up with severe back pain. Whether it’s due to poor sleeping positions, a bad mattress, or long hours spent sitting, the reasons can vary. While sleeping, your muscles and joints stay in one position for hours, which can cause stiffness, especially in your lower back. Also, poor posture or weak core muscles make the problem worse.
But by following a simple 10-minute stretch routine each morning can help ease this pain. Yes, you read that right. A simple 10-minute stretch can make your back more flexible and help improve posture.
A consistent morning routine can help improve your posture and reduce recurring back pain. Stretching every morning helps loosen tight muscles, making them more flexible. A research published in the Journal of Physical Therapy Science shows that regular stretching improves muscle elasticity and joint range of motion, which helps reduce back pain. Moving your body during stretching boosts circulation by sending fresh blood to your back muscles, reducing inflammation and stiffness, according to a study in Clinical Rehabilitation.
A simple 10-minute morning stretch routine
You don’t need to spend hours stretching as it’s very easy and doable at home. Here are a few morning stretches that you can do right after getting out of bed:
Cat-cow stretch (1-2 minutes)
How to do it: Start on your hands and knees. Round your back upward like a cat and tuck your chin in. Then, drop your belly, lift your head, and stick your hips up like a cow. Repeat slowly 8-10 times. This warms up your spine and relieves tension.
Child’s pose (1-2 minutes)
How to do it: Sit back on your heels and stretch your arms forward, lowering your chest to the floor. This gently stretches your lower back and hips. Hold for 30 seconds to 1 minute and repeat twice.
Knee-to-chest stretch (2 minutes)
How to do it: Lie on your back and bring one knee toward your chest. Hold it with both hands and feel a gentle stretch in your lower back. Hold for 30 seconds, then switch legs. Repeat 2-3 times per side.
Seated spinal twist (2 minutes)
How to do it: Sit on the floor with your legs extended. Bend your right knee and cross it over your left leg. Place your right hand behind you and twist your torso to the right. Hold for 30 seconds and switch sides. This stretch improves spinal mobility.
Hamstring stretch (2 minutes)
How to do it: Tight hamstrings can contribute to lower back pain. Sit with one leg straight and the other bent. Reach toward your toes on the straight leg gently. Hold for 30 seconds and switch legs. Repeat twice.
What if back pain remains consistent?
If your back pain is severe, lasts for more than a few weeks, or you feel symptoms like numbness or weakness, it’s important to consult a doctor. Stretching is helpful for mild to moderate pain, but may not be enough for serious conditions.
