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The Ultimate Back Pain Relief Tips Blog

Exercises For Back Pain - Morning Tips

Posted by Dr. Jeff Winternheimer D.C. on Wed, Dec 12, 2012 @ 12:43 PM

morning back painMany of us wake up suffering from morning back pain. As you sleep your body shifts blood and warmth from the back muscles to other areas of the body throughout the night. When you wake up in the morning, the lack of blood flow and movement in the spine makes it susceptible to sprains and strains. It’s important to not jump out of bed but to take your time to avoid these sprains and strains. There are other important factors that could be the cause of your morning back pain.

Common Causes Of Back Pain In The Morning

    • Unsupportive pillows. Make sure to choose a pillow that supports your sleeping position. I suggest purchasing a 5-6 foot long body pillow to support your back. When using the body pillow place it in-between your knees letting it rest alongside your trunk so you’re in a semi-sidelined position. This trick should take the pressure off your back.
    • Supportive Bed Pillows! Make sure you are using your bed pillows properly by having them support your neck not your shoulders. (No shoulders on the pillow!)
    • Unsupportive Mattress. Make sure to try out your mattress for up to 45 days before buying it. Everyone’s pain is different so it is up to your body to figure out which is the best for you.
    • Make sure the environment you are sleeping in is healthy. Create a sleep-friendly environment that’s cool, quiet and comfortable.

One of the best things you can do is in the morning to avoid back pain is stretch! Stretching in the morning helps to increase blood flow to your muscles and increases the blood flow to your brain and improves your concentration. You don’t need to stretch too long I recommend that you take only 10 – 15 minutes every morning.  

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Morning Stretches For Your Back

  • Start by lying on your bed with straight legs and raising your arms above your head. Stretch with your legs and arms, pointing your toes and reaching with your fingers. Do this with the palms of your hands together then do it again with the back of your hands together.
  • Wake up your back by lying on your back with your knees slightly bent. Tighten your abs and press your lower back into the bed with your hips tilted upwards. Slowly reverse pressing your hips back into the bed. Don’t move to fast and repeat this movement four to five times.
  • Knees to chest. Lie on your back with your legs straight then bring in one knee to your chest pressing your back into the floor. Hold this for 5 seconds and repeat with the other leg.
  • In bed, bend your knees with your feet placed on the bed and arms out like a T. Drop your knees slowly to one side and hold for 15 seconds, then bring back up slowly and drop your knees to the other side and hold for 15 seconds.

Getting out of bed might not seem like a hard task for you but anyone who has suffered with a back injury may know that easiest task can be one of the most challenging.

  • Make sure that your bed does not rest on the floor. Keep it on a frame and at a good height making it easier to slowly get out of your bed.
  • Use the Logroll technique to get out of bed.
      • Logroll: While lying in bed roll over onto your side so that you are facing the side of the bed that you get out of. Slowly and gently bring your knees to your chest. (Keep legs on bed at all time) As you do this, use your hands and arms to push your upper body up off the bed. Then let your legs fall slowly off the edge of the bed. Your weight will be on your hip, thigh and buttocks as you rise instead of on your spine. Finish the logroll by putting your hands on your thighs and lengthening your back up as you push up and out of your bed. Remember to keep your back straight and your head up as you rise.

Don’t forget that your back is still waking up and even after stretching it is not completely awake and up to speed. So take your time in the morning to save you the pain and frustration of a bad back day.

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Topics: morning back pain, back pain relief, Back Pain Tips, Back Pain, Common Causes of Back Pain, Stretches, stretching exercises sciatica, lower back stretches, exercises for back pain relief