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The Ultimate Back Pain Relief Tips Blog

Morning Back Exercises on WCIU’s You & Me This Morning

Posted by Dr. Jeff Winternheimer D.C. on Tue, Sep 03, 2013 @ 02:25 PM

Dr. Jeff joins host Melissa Forman on WCIU’s You and Me This Morning to discuss how to avoid back pain while sleep and give some morning stretches.

To avoid back pain while sleeping it is very important to be in the right position while sleeping so that you don’t overload the discs in your spine. Something you can do to avoid this is purchase a body pillow. (For The Top 4 Best Body Pillows for Back Pain Relief Click Here) Once you have the body pillow place it in-between your knees while lying on your side. This will take the pressure off your lower back. Make sure your neck pillow is in the right position. People have a tendency to put the pillow under their shoulders, which does not help support your neck. Place the pillow under your neck and not your shoulders. When it comes to the right mattress everyone is different. It is important to try out your mattress. Most mattress companies have a return policy so take 4-5 days to test out the mattress. If it doesn’t work for your body after 5 days return it. 


Before and after mri cta


When you wake up in the morning it is very important to stretch your back. There is no blood flow in your back as you sleep so everything tightens up. It is very important to take 10 minutes every morning when you wake up to do the following exercises:

  • 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 bedroll 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: Illinois Back Institute, Back Pain Tips, Stretches, back exercises, lower back stretches, back pain exercises handout, morning back exercises