Do you often wake up with a stiff back? You’re not alone. A painful back can transform a peaceful morning into a nightmare. Fortunately, stretching your back upon waking can make an enormous difference when it comes to reducing muscle tension and even improving your posture.
Why Stretch Your Back in the Morning?
It gets your body ready for the day ahead
When you sleep, your body stays in the same position for hours. That stillness often causes muscle stiffness, especially in the back. Stretching “wakes up” numb back muscles, preparing them for the movements of the day ahead. It increases the mobility of your joints and prevents muscular back pain. Beginning your day with a few gentle stretches warms your body up for all of the other movements it will have to perform as the day goes on.
It improves your circulation and flexibility
Did you know that stretching in the morning can improve circulation in your back and its surrounding muscles? When you stretch, it cues your body to shuttle oxygen and nutrients into your muscular tissues, which helps reduce the tension that causes muscular back pain. These movements also make you more flexible, maximizing your mobility and minimizing your risk of pain. It’s the perfect way to start your day with high spirits and high energy!
It reduces tension and prevents back pain
Muscular back pain is often caused by poor posture, tension, or a lack of movement. Stretching regularly can help relieve that tension and relax the areas under pressure—not only relieving existing pain but preventing it in the future. Just a few minutes of stretching at the start of the day can work miracles!
It improves your posture
Poor posture is one of the most common causes of back pain. Stretching helps lengthen and strengthen the back muscles, promoting better posture throughout the day. The more flexible your back is, the less you’ll have to deal with pain caused by poor alignment or a lack of muscle mobility. When you work on your posture from the very start of the day, you give your body a strong foundation for good habits as the day goes on.
10 Great Back Stretches to Do in the Morning
Cat-Cow
Cat-Cow is an incredible stretch for combatting muscular back pain. Begin this move on all fours. When you inhale, arch your back so that it creates a hollow, lifting your head and lowering your stomach toward the ground. When you exhale, round your back, pulling your chin towards your chest. This stretch mobilizes your entire spinal column, relieving any tension that has accumulated there throughout the night.
- Repetitions: Do 10 full movements (arching and rounding the back).
- Sets: Do 2 or 3 sets, depending on need and the time available to you.
Seated Twist
To do this move, sit on the edge of your bed or on a chair with your back straight. Cross one leg over the other, then slowly turn your torso in the direction of the crossed leg. Hold this position to stretch the muscles on the sides of your back—an area that is particularly prone to pain. Return your torso to the starting position in the center, then switch sides.
- Repetitions: Hold the pose for 20 to 30 seconds on each side.
- Sets: Do 2 to 3 sets per side.
Lying Twist
Lie down on your back. Bend your knees, then turn them gently to one side of your body. Open up your arms to get the most out of the stretch. This move is especially helpful for relieving tension in the lower back. Make sure to breathe deeply throughout.
- Repetitions: Hold the twist for 30 seconds to one minute on each side.
- Sets: Repeat twice on each side.
Bridge
Lie on your back with your knees bent and your feet hip-width apart on the ground. Slowly raise your hips towards the ceiling, pressing into your heels. This exercise stretches and strengthens the lower back, reducing tension in the area.
- Repetitions: Do 10 to 15 bridges.
- Sets: Do 2 sets if comfortable for you.
Downward-Facing Dog
To do this classic yoga pose, first get on all fours. Raise your hips toward the ceiling to form an upside-down “V” shape. Stretch your arms and legs, keeping your heels close to the ground. This stretch engages the entire back, from the shoulders to the lumbar region.
- Repetitions: Hold the position for 20 to 30 seconds.
- Sets: Do 2 to 3 sets.
Standing Side Stretch
While standing, raise one arm toward the ceiling. Slowly bend your upper body towards the opposite side. Hold the pose for a few moments, then return to the center. Repeat the same movement on the other side. This stretch targets the muscles on the sides of the back.
- Repetitions: Hold the stretch for 10 to 15 seconds per side.
- Sets: Do 3 sets on each side.
Standing Forward Stretch
This stretch works wonders for the back and hamstrings. Standing with your feet together, gradually lean your body forward towards your toes, keeping your knees slightly bent if needed. Let gravity do the rest of the work as you relax your back and release your arms.
- Repetitions: Hold the stretch for 20 to 30 seconds.
- Sets: Repeat twice.
Cobra Pose
Stretch your back and open up your chest with this classic move. Lie on your stomach with your hands beneath your shoulders. Press lightly into your hands to raise your upper body, keeping the hips anchored to the ground. This stretch is excellent for increasing back flexibility.
- Repetitions: Hold the stretch for 20 to 30 seconds.
- Sets: Repeat twice.
Child’s Pose
Get on all fours, then sit back onto your heels. Raise your arms out in front of you and fold your upper body over your thighs. This relaxing stretch is as perfect for de-stressing as it is for loosening up the the back.
- Repetitions: Hold the stretch for 30 seconds to 1 minute.
- Sets: Repeat twice.
Lying Side Stretch
Lie on your back and stretch your arms out above your head. Bring your hands together. Gently bend your body towards one side, keeping your legs straight. Come back to the center, then repeat on the other side. This stretch is great for lengthening and relaxing the deep muscles of the back.
- Repetitions: Hold each side for 20 to 30 seconds.
- Sets: Repeat twice.
FAQ: Morning Back Stretches
What’s the Best Way to Stretch My Back in the Morning?
When you stretch your back in the morning, start slowly. One useful stretch is to lie down on your back, bring your knees to your chest, and lightly grasp your knees with your arms. You can also do a“cat-cow”: get on all fours, round your back, then slowly arch it. These movements gently wake up the back muscles.
Is Stretching When You Wake Up Good for You?
Absolutely! Stretching when you wake up in the morning helps activate your circulation, release any tension that has accumulated in your muscles overnight, and prepare your body to face the day ahead. It can also improve your mobility and reduce the risk of muscle pains.
Is it Ok to Stretch So Early in the Day?
Stretching early in the day has numerous health benefits. The important thing is to listen to your body—start slowly, and don’t force yourself if your muscles are still stiff.
Does Stretching in the Morning Give You Energy?
Yes, stretching in the morning can absolutely give you a boost of energy! It reduces stiffness, stimulates blood circulation, and sends signals to your brain that help your entire body wake up and prepare to take on the day ahead.
When is the Best Time to Stretch?
The best time to stretch depends on your body and its needs! The morning is best for waking up the muscles, but stretching after a workout or in the evening can help relax your muscles and release tension before bed. What’s most important is to choose a time that works for your schedule and to be consistent in your routine.
