Lower Back Stretches for Back Relief (MORNING BED ROUTINE)

This exercise routine is not for disc bulge

Perfect for when you first wake up, this routine of lower back stretches and mobility exercises can be performed lying in bed.

What Causes Morning Lower Back Stiffness?

There are many causes of lower back stiffness including muscle spasm, joint degeneration, poor posture, back injury and some medical conditions. When you sleep your joints and muscles don't move the way they normally do when you're active throughout the day. Appropriate exercises can often help ease this stiffness and discomfort.

Lower Back Stretches to Ease Morning Back Stiffness

Starting Position 
- Lie flat on your back with both knees bent and a pillow supporting your head and neck (if desired) for all of the following exercises.
- Your lower back should be in neutral position (i.e. your lower back curve should be positioned comfortably midway between extended and flexed position).

1. Lumbar Rotations
Lumbar rotations gently open the lower back joints and stretch the lower back, hip and buttock muscles.

Correct Action
- Keep at least one foot in contact with the mattress as you gently lower both knees to one side of the body. Return to your starting position and repeat to the other side.
- Repeat lumbar rotations 2-3 times each side

2. Posterior Pelvic Tilt
Posterior pelvic tilt stretches the tissues and opens the joint in the lower back. This exercise can be particularly beneficial for relieving stiffness if you have a sway back.

Correct Action
- Gently flatten the arch of your lower back curve into the mattress.
- Repeat this tilting action 3-4 times

3. Knee to Chest
Knee to chest exercises gently stretch the lower back, hips and buttocks.

Correct Action
- Raise one leg off the mattress bringing that thigh towards your chest holding the front of the lower leg to draw the thigh closer to your chest if comfortable
- Repeat on each leg holding each stretch for 10-15 seconds

4. Hamstring Stretch
Hamstring stretches are designed to lengthen the hamstring muscles at the back of the thigh.

Correct Action
- Raise one leg off the mattress and grasp the back of your thigh with both hands if comfortable.
- Keep your raised leg slightly bent and your toes pointed towards the ceiling (to avoid lower back strain).
- Repeat this stretch on each leg
- Maintain for 10-15 seconds

5. Bed Bridge
Bridge exercise activates the buttock and lower back muscles and mobilizes the joints in your lower back.

Correct Action
- Press down into the mattress through your heels to raise your buttocks.
- Maintain your normal back curve throughout this exercise
- Lower your body back to the bed
- Repeat 4-5 times in a row

6. Knees to Chest
Complete your lower back stretching routine by raising both knees towards your chest by grasping your lower legs if this feels comfortable for your lower back.

How Often Should you do Lower Back Stretches?
The American College of Sports Medicine recommends flexibility exercises should be incorporated into an overall fitness plan. Stretching exercises are recommended 2-3 days/week (minimum). Static stretches should each be maintained for 10-30 seconds (1).

Reference:
ACSM (1998) American College of Sports Medicine Position Stand. The recommended quantity and quality of exercise for developing and maintaining cardiorespiratory and muscular fitness, and flexibility in healthy adults. Med Sci Sports Exerc 1998; 30: 975–991.

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Disclaimer:
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.

[asmrsharm]

I don’t usually comment on videos but all these stretches were easy to do and WORKED! Thank you ❤️

[suzie]

omg, I slept weird and had the worst back pain this morning, could do like 50% of my normal movement. This helped put me back into 100%! Sending my love Michelle xxx

[AaronLewisOfficial]

This is great, I have insane back pain and seems to be slowly helping!

[Ngcarson]

Legend! This routine worked - I'm doing this daily to help with post-workout recovery in the morn. Cheers!

[aezah]

My back is relieved from just watching this video

[akatayler]

This is the best relief I’ve found for menstrual pain. I find it hard some days on my cycle to do stretches on the floor, so this is a LIFESAVER being able to stay in bed!

[jessicabeck]

I have two misplaced ligaments in my lower spine. These stretches really did work, I feel less strain and pain in my lower back! I'm going to do these each morning!

[ishaismail]

I had spinal fusion surgery 5 years ago and have restricted mobility in my mid and upper back, so these exercises are amazing for me because they feel wonderful and they don’t require me to strain my back! Thank you! I subscribed!

[TerahLevit]

🗣️Woo...What a relief! I just finished this video and my lower back feels amazing! I will be doing it again until I'm 100 % better! Thank you! 😭🙌☺️

[AnniePilatesPhysicalTherapist]

Thanks again for sharing your stretching routine that I could apply to my patients and clients ! Much appreciated from another therapist who is always learning everyday 🙏😘❤️

[-Daralynn-]

Had lower back pain walking around the house first thing in the morning. Comes from epidural damage from child birth. This STOPPED the pain. Doing this every morning! Thankyou so much!!

[farheengani]

These exercises do really work, I've started doing them post workout! Thanks for sharing them :)

[prashantsaboo]

Thank you so much for sharing this. I am from India and this helped me a lot in relieving from stiff early morning lower back pain.

[jasminaruben]

Thanks, Michelle!! That's so helpful and straight to the point(or pain)!! Happy to start my day with you keep on sharing. Love from MAuritius xoxo

[rasicap]

Thanks a lot I was having same stiffness in morning today and this video appeared. Thanks a lot you are a blessing

[cherylgalloway]

This works! My lower back always feels much better.

[TheStabber]

Thank you for the routine! This feels great for my lower back!

[MamaWolfe]

This helped my lower back so much, thank you!!!

[catsandstrawberries]

Really helpful and I appreciate how gentle these exercises are. Thank you!

[ritajones]

I am so glad I came to you tube, the excercise helped me.