Lower Back Stretches for Back Relief (MORNING BED ROUTINE)

This Physical Therapist routine of gentle lower back stretches relieves lower back stiffness and associated discomfort. This simple routine of lower back exercises in bed is guided by Michelle from https://www.pelvicexercises.com.au

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.

Music:
https://www.youtube.com/channel/UCEeJ…

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.

50 Comments

  1. Scott Haligas on February 12, 2020 at 8:20 pm

    This was so perfect for my back



  2. The Roman on February 12, 2020 at 8:20 pm

    What size shoe do you wear?



  3. Hemant NavKumar on February 12, 2020 at 8:22 pm

    thank you 🙂 Happy 2020



  4. the hippie on February 12, 2020 at 8:23 pm

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



  5. Ridwan Ladia on February 12, 2020 at 8:25 pm

    Thank you for this ^^



  6. Aaron Lewis on February 12, 2020 at 8:27 pm

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



  7. HuntinginAust. on February 12, 2020 at 8:29 pm

    It’s helped me instantly



  8. BEEG YOSHI on February 12, 2020 at 8:31 pm

    My back big hurty, Mario needs weight watchers.



  9. Rumu Jhumu on February 12, 2020 at 8:33 pm

    Love it. Very helpful. Thanks



  10. Jessica Cunningham on February 12, 2020 at 8:34 pm

    I need this!!! My back is so tight



  11. Ch0c0Kitty on February 12, 2020 at 8:35 pm

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



  12. Textual Predator on February 12, 2020 at 8:38 pm

    *The leg to chest stretch does nothing for your back, what is this?*



  13. Oromo Chic on February 12, 2020 at 8:38 pm

    You are the queen of Gentle exercise 😌



  14. Young Splash on February 12, 2020 at 8:40 pm

    Thanks for the help



  15. catsandstrawberries on February 12, 2020 at 8:42 pm

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



  16. name last name on February 12, 2020 at 8:42 pm

    Am I the only one that when stretches I feel more comfortable and tired and sleepy



  17. Surprise Me on February 12, 2020 at 8:44 pm

    None of this stretched my lower back. There weren’t even any twists.



  18. Aine Scannell on February 12, 2020 at 8:45 pm

    thanks micelle i am in horrible increased chronic pain so will try those tomorrow morning



  19. Becoming a Millionaire on February 12, 2020 at 8:48 pm

    Thank you again



  20. Round on February 12, 2020 at 8:48 pm

    How helpful are the bridges?



  21. TheSammyVee on February 12, 2020 at 8:48 pm

    Thank you!



  22. Jaime Field on February 12, 2020 at 8:49 pm

    Thanks so much. I’m quite young and my back is only slightly sore from me bending over when I play sport but these are helping massively!! Thanks



  23. Ge Te on February 12, 2020 at 8:49 pm

    Thanks mam…it helps my back slowly getting better



  24. Jasmina Ruben on February 12, 2020 at 8:50 pm

    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



  25. oopalonga on February 12, 2020 at 8:50 pm

    looks quite similar to my morning routine!



  26. Fauzan Rahman on February 12, 2020 at 8:51 pm

    Thank you Michelle!



  27. Samar Sayed on February 12, 2020 at 8:51 pm

    I love you..good morning😘😘😘😘



  28. Ruth Boer on February 12, 2020 at 8:53 pm

    This is Exactly what I wanted



  29. BlueSeas on February 12, 2020 at 8:55 pm

    Brilliant help thank you 🌷



  30. Chance Turcotte on February 12, 2020 at 8:56 pm

    Thank you. I was hoping I could find something I could do in bed. The doctor pointed out 5 years ago that I had a stiff lower back. I knew working construction for many years had messed my back up and I guess I just kind of got used to it. I’m finally starting the physio she recommended by doing your recommended stretches each morning. Thanks!



  31. Jessica Beck on February 12, 2020 at 9:00 pm

    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!



  32. Sakshyat Khadka on February 12, 2020 at 9:00 pm

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



  33. Rita Wren on February 12, 2020 at 9:00 pm

    Hello are these stretches ok to do for me ,I’ve had a fusion in my back ? Thank you



  34. TVXQ Hope on February 12, 2020 at 9:03 pm

    Amazing
    Although I still have some stiffness in my lower back specially the bottom of my spine



  35. Gracy Joseph on February 12, 2020 at 9:06 pm

    Thank u… It helped 🙂



  36. Missing In Action on February 12, 2020 at 9:07 pm

    🙏 thank you 🙏



  37. Ann-marie Meurs on February 12, 2020 at 9:07 pm

    Thank you! Worked great for me



  38. Annie Pilates Physical Therapist on February 12, 2020 at 9:08 pm

    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 🙏😘❤️



  39. sean ahmed on February 12, 2020 at 9:10 pm

    She is sooo lean!!! Let’s just say that these moves do not look the same when I do them.😜



  40. Wav-Scorn259 on February 12, 2020 at 9:11 pm

    Thank you!



  41. Rita Jones on February 12, 2020 at 9:11 pm

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



  42. Eleany Ochoa on February 12, 2020 at 9:12 pm

    Thank you! This was really helpful!



  43. Ball ingenuity on February 12, 2020 at 9:12 pm

    Thanks Michelle, keep bringing great content



  44. E Bishop on February 12, 2020 at 9:12 pm

    I love this



  45. PJ Finley on February 12, 2020 at 9:13 pm

    4:20 okay bet let’s do these side pla……oh



  46. Rosie Ledbrook on February 12, 2020 at 9:14 pm

    Anyone else find stretching their leg impossible at 2:20 ? Any ideas how I can loosen whatever muscle is stopping it?



  47. akatayler on February 12, 2020 at 9:15 pm

    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!



  48. Fatma Abuldahab on February 12, 2020 at 9:16 pm

    is that okay with disc bulging plz?



  49. High Ten! on February 12, 2020 at 9:18 pm

    I’ve pulled my back out yesterday and in total agony. This is very helpful.



  50. ASMR Sharm on February 12, 2020 at 9:19 pm

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