Your lower back feels stiff when you get out of bed because your discs swell slightly overnight. They rehydrate while you lie flat, which is normal and healthy, but it means your back is at its most vulnerable first thing in the morning. The wrong movement right out of bed can strain something before your day even starts.<\/p>\n
Here is a 5-minute routine that eases your back into the day. No equipment needed. Do it before you sit down for coffee.<\/p>\n
Before you sit up, pull your knees gently toward your chest and hold for 30 seconds. Rock slightly side to side. This helps the discs start to settle and gets the lower back moving in a low-risk way.<\/p>\n
Do not do a sit-up from your back. Roll onto your side, swing your legs off the edge of the bed, and push yourself up with your arms. This avoids the crunching force that a straight sit-up puts on your lumbar discs.<\/p>\n
Stand with your hands on your thighs. Arch your back and look up slightly (cow), then round your back and tuck your chin (cat). Move slowly. This gets your entire spine moving without loading the discs.<\/p>\n
Still standing, tilt your pelvis forward (arch your lower back), then tuck it under (flatten your lower back against your imaginary wall). Small movements. This wakes up your core stabilizers and gets the lumbar spine moving through its natural range.<\/p>\n
Walking is one of the best things for your lower back. It gently loads the discs in a beneficial way and gets blood flow to the muscles that support your spine. Even 60 seconds of walking around your house before you sit down makes a difference.<\/p>\n