The Ultimate Morning Low Back Stretch Routine

Are you tired of waking up with a sore and stiff back? Incorporating a simple morning low back stretch routine into your daily routine can make all the difference in how your back feels throughout the day. In this post, we will be sharing a step-by-step guide to our morning low back stretch routine, including some popular stretches to add to the routine.

Step 1: Pull Knee to Chest (Right and Left Side) for 20-30 Seconds

Start by lying flat on your back with your arms at your sides. Bring your right knee towards your chest and hold it there for 20-30 seconds, feeling a stretch in your low back and glutes. Release your right leg and repeat the stretch with your left leg.

Step 2: Both Knees to Chest for 20-30 Seconds

Bring both knees towards your chest and wrap your arms around your shins. Hold this stretch for 20-30 seconds, feeling a stretch in your low back and hips.

Step 3: Knees Bend 90 Degrees and Sway Side to Side 10 Times Each Way

Bring both feet flat on the ground with your knees bent at a 90-degree angle. Keeping your shoulders flat on the ground, sway your knees from side to side, feeling a gentle stretch in your low back and hips. Repeat this stretch 10 times in each direction.

Additional Low Back Stretches to Add to Your Routine

Child’s Pose – Start on your hands and knees with your arms extended in front of you. Sit back onto your heels and stretch your arms forward, feeling a stretch in your low back.
Cat-Cow Stretch – Start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips. Arch your back and tuck your chin towards your chest (Cat), then lift your tailbone and look up towards the ceiling (Cow).
Cobra Stretch – Lie on your stomach with your hands under your shoulders. Press your hands into the ground and lift your chest up, feeling a stretch in your low back.
Incorporating these simple stretches into your morning routine can help relieve tension and stiffness in your low back, leaving you feeling more energized and ready to take on the day ahead. Remember to always listen to your body and never push yourself beyond your limits.