Back Stretches Before Getting Out Of Bed

morning stretches, alignment, posture, Dr Beverley Marr

These 3 easy and quick stretches are great for back pain or stiffness.

If you have back pain or your back is stiff in the morning, it’s important to wake up the muscles and get the bones moving before asking them to support your full body weight.  A great routine for those who have arthritis, spinal stenosis or stiffness from what you did yesterday. Make it a habit every day, you back will thank you for it!

Step One

While laying flat on your back, and using your hands around one knee, bring it up to your chest while slowly exhaling. You can raise your head toward the knee to round your back. You should feel a nice stretch in your entire back and buttocks. Hold for a long count of 5. Repeat on the other side.

morning back stretches, posture, alignment, Dr Beverley Marr

Step Two

Next, bring both of your bent legs toward your chest, wrap your arms around both legs and exhale. Again, lift your head to meet your knee and focus on a nice deep stretch of the entire back and buttocks. Hold for at least 10 seconds and make sure to breathe. Holding your breath is not good. This is a good time to roll your ankles around, go both ways.

morning back stretch, alignment, posture, Dr Beverley Marr

Step Three

While flat on your back and head on the pillow, spread your arms out. Bend your knees with your feet flat on the bed. Slowly, roll your legs over to one side so they are both pointing in the same direction. Exhale while doing this stretch. Try to keep most of your back on the bed. The twist should be greatest at about belly button level. For an even greater stretch, rotate your head in the opposite direction. Slowly, move your legs to the opposite side and roll your head in the opposing direction. You can repeat this on both sides.

morning back stretches, alignment, posture, Dr Beverley Marr


Before You Stand Up

Use your abdominal muscles by sucking your belly button toward your back and keep it there. Then roll to your side, put both hands on the bed and push yourself up to a sitting position. You are now ready to stand and get on with your day.

morning back stretches, alignment, posture, Dr Beverley Marr


Dr Beverley Marr, pureposture


Dr Beverley Marr, posture expert, chiropractor, co-founder of PurePosture. She believes poor posture is a root cause of many health issues prevalent today. To read about Dr Marr click here. To learn more about PurePosture click here.