Morning Lower Back Stiffness

A great way to avoid stiffness in the lower back upon waking is to perform small exercise movements in bed before trying to get out of bed.

Try the following:

Wiggle the toes

Point the feet forward and back like stepping on a pedal.

Make foot circles.

Contract your buttock (gluteal) muscles for 5 times.

Bring one knee to chest and hold 5 seconds then repeat with the other leg.

Turn to each side and repeat bringing your knee to your chest and holding for 5 seconds each.

On your back turn your head to one side then another, holding each stretch for 3 seconds.

Turn back onto your side and sit up from this position. While seated perform 10 heel raises (bring your heels off the ground, so you are on your toes) followed by 10 toe raises (keeping heels on ground and pointing toes towards the sky).

The stiffness might not be all gone but it should hopefully reduce the morning lower back pain At least it will hopefully make the first few steps easier.