Stretches for Morning Back Pain Relief by Physical Therapists

Here at CardioFlex, we know that on some mornings it’s harder to get out of bed than others. This is because one of the most common complaints that patients have over 50 is… lower back pain. CardioFlex would like to share some tips to help combat the stiffness and discomfort of lower back pain. Here are 5 stretches that you can do every morning before you get your day started. We hope you enjoy!

Lying Quadriceps Stretch

This list wouldn’t be complete without a stretch for the quadriceps and hip flexors. Lie sideways, keep the legs stacked and rest your head on the bottom arm.

Bend the top leg and grab its ankle with the top arms.

Pull the leg to bring its heel as close to the butt as possible.

Hold the stretch for 30 seconds. Then lie on the other side and stretch for the same duration.

Supine Spinal Twist

The supine twist stretches the spine and back muscles. It’ll also stimulate your kidneys, urinary bladder and other internal organs.

Lie on your back and keep the left knee bent at 90 degrees.

Lift the left foot and cross it over the right leg. Then use your right arm to press the right knee to the floor.

Keep the shoulders flat on the floor throughout. Hold the stretch for 20 seconds, then alternate sides.

Side Stretch

This stretch targets your obliques (side abs), outer thighs and the shoulders. Stand upright and place your left arm on a chair or bed. Cross the left leg in front of the right one.

Raise your right arm straight over your head while you bend your hips to the right side.

Extend your right arm to the left as far as possible.

Hold the stretch for 20-30 seconds and then switch sides.

Neck Stretches Side to Side

These stretches alleviate neck pain and undo the effects of sitting at a desk all day. Sit upright, then lean your head to the left side. Pull it with your left arm and stretch it for 15 seconds. Bend your neck to the right side and hold the stretch for the same duration.

Knee to Chest Stretch

This exercise stretches the lower back, hamstrings, and glutes. Feel free to perform it while lying on the floor. Lie on your back and bend your knees.

Grab both legs with your hands and pull your knees as close to the chest as possible.

Hold the stretch for 30 seconds, then rest and repeat once.

Remember to breathe deeply while holding the stretch.