5 Stretches for Morning Back Pain Relief

Getting out of bed on some days is much harder than others. One of the most common complaints in the morning, particularly among those of us who over 50 years old, is lower back pain.

We also know the physical and mental toll morning back pain can have throughout the day, so we’ve compiled our 5 favorite exercises for you to try the next time you wake up with stiffness and discomfort.

1) Single Knee to Chests

Do 10 of these on each leg, holding each one for 3-5 seconds.

2) Double Knee to Chests

Do 10 of these, holding each one for 3-5 seconds

3) Lower Trunk Rotations

Do this for 45 seconds to 1 minute.

4) Modified Piriformis Stretch

Hold this for 45 seconds, and do it 3 times.

5) Seated Lumbar Flexion Stretch

Do this 10 times, holding each time for 5-10 seconds.

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Want to give these exercises a try? Download a printable version here!

As always, if these exercises increase your pain at all, or if they don’t improve your symptoms after a few days, you will probably benefit from a 1-on-1 evaluation with a physical therapist.

P.S.: TheraVid is a product of Strive Labs, Inc. Know someone with lower back pain in the mornings? Share this post using one of the buttons below!

Shira Dragun



Shira is a prolific guest blogger for Strive Labs. Her work continues to help thousands of patients daily.

Boston, MA