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The Morning Exercises That Will Help Prevent Lower Back Pain

It’s 6am, you’re showering and getting ready for a long day at work. You get dressed and head downstairs to fix up breakfast. You reach for the cereal and you grab a hot cup of coffee only to bend over to grab the milk from the fridge and feel that sharp pain again. It’s your lower back and you wish there were ways to prevent the pain from ruining your morning routine, or set you up for a horrible day ahead as you struggle to hide the pain. There are exercises that can help with lower back pain that are simple enough to complete each morning right when you wake up. Although there are hundreds of different techniques, we’re going to look at the top 5 ways to help with lower back pain.

1. Knee-to-Chest

This one comes natural to anyone as it rarely involves any serious effort. First off, make sure to lie on your back with your knees bent and your feet flat on the floor. Then, using both hands, pull up one knee and press it to your chest. Make sure to then tighten your abdominal area and press your spine to the floor. Hold this position for at least 5 seconds. Return to the starting position and repeat with your other leg leg. Return to the starting position and then repeat with both legs at the same time. Repeat each stretch two to three times — daily – specifically in the morning and one more time before heading off to bed.

2. The Seated-Rotational Stretch

This one can be done seated or on the floor. Find a chair that is armless or a stool that will hold, if choosing the chair version. Start off with crossing your right leg over your left leg. Then, bracing your left elbow against the outside of your right knee, twist and stretch to one side. Hold for at least 10 seconds. Then, do it again but on the other side. Repeat this stretch three to five times on each side twice a day with once being in the morning.

3. The Bridge

This one is recommended by doctors for people who experience lower back pain frequently. You may hear something pop or crack but no need to worry, it’s just your lower back realigning itself. First off, lie on your back with your knees bent and your feet flat on the floor. Keeping your shoulders and head relaxed on the floor, make sure to tighten your abdominal and butt muscles. Then raise your hips to form a straight line from your knees to your shoulders. You’re going to want to hold long enough to complete three deep breaths. Return to the starting position again. Repeat. Start with five repetitions each day and then do your best to work up to 30 times a day in the morning.

 

 

4. The Cat

The name for this one alone should be enough to make anyone laugh or doubt but don’t ignore this just yet, it’s an exercise that has been proven to fix even the most messed up lower back pain problems. Position yourself on your hands and knees. Slowly arch your back, as if you’re pulling your abdomen up toward the ceiling. Then slowly let your back and abdomen sag toward the floor. Go back to the starting position and repeat three to five times twice a day.

 

 

5. Flexing The Lower Back

This final exercise is one that will come easy to anyone looking for some sort of lower back relief in the morning. Lie on your back with your knees bent and your feet flat on the floor. Tighten your abdominal muscles so your stomach pulls away from your waistband. Hold for five seconds and then relax for a bit. Then, flatten your back, pulling your bellybutton toward the floor. Then hold again for five seconds and then relax. Repeat this daily and start with five repetitions each day and slowly work up to 30.