Quick Tips for a Stiff Back
Do you struggle to get out of bed in the morning due to stiffness in your back? We have some quick and easy tips to help you start your day feeling more flexible and ready to tackle whatever comes your way!
The stiffness you feel in your back upon waking is often the result of lying in one position for prolonged periods of time during sleep, causing your joints to become stiff and “cold.” Your back comprises two types of joints: intervertebral and synovial. Both can benefit from gentle movements to warm up and increase mobility, especially after injury when you’re more prone to discomfort from prolonged stillness.
Tip #1: Supine Lateral Trunk Rotations
Begin by lying on your back with your knees bent and feet flat on the bed. Slowly rock your knees from side to side, even if it’s just a small movement. Gradually increase the range of motion as you feel more comfortable. Aim for 2-5 minutes of gentle rocking to loosen up your back and joints.
Tip #2: Side-Lying Thoracic Rotations
Lie on your side with your knees bent at a comfortable angle, ensuring your hips are stacked directly on top of each other. Extend your top arm straight out in front of you. With a sweeping motion, reach your arm behind you as if brushing the ceiling. You should feel a stretch in your mid-back and possibly the front of your shoulder. Repeat 5-10 times on each side to promote flexibility and mobility.
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Remember, it’s essential to consult with your physical therapist before trying these tips at home to ensure they’re suitable for your specific situation. If you experience any pain or discomfort, stop immediately and seek guidance from your therapist.
With these simple exercises, you can start your day on the right side of the bed, feeling more limber and prepared to seize the day ahead!
Live your life, better!