Lower back tightness is one of the most annoying ways to start the day. Having to hobble around in pain until your muscles wake up and loosen up can cause some people to be late or start their day even earlier. While the cause of the stiffness can be one of many things including arthritis or sleeping in a position that is bad for your back, the solution to starting your day out better can be solved with the same type of stretches.
The goal of these stretches is to activate the stretch receptors within the muscles so that the muscle elongates, therefore losing the uncomfortable tightness that is causing you to slowly get around. Most people find it easier to make this part of your daily routine straight out of bed.
CAT-COW: The first stretch is called cat-cow stretch. You may know the stretch/exercise by a different name but I have found that cat-cow is the most fitting. Here is how to complete the stretch/exercise:
- Start by getting on all fours with your knees below your hips and hands lined directly under your shoulders. Then, while keeping your core braced, arch your back up so as to form a bowing bridge type of shape. Then slowly and controlled, bring your back as far down towards the floor. You do these motions while keeping knees and hands flat on the floor without lifting them up. From bowing your back up (like a cat stretching on the back of your couch), to arching your back down (like a cows back from head to tail), should take around 3 seconds. Do this motion start to finish about 6 times. Then move on to the next stretch.
CHILDS POSE: This common yoga stretch that is depicted in the photo above is an easy transition from the cat-cow movement.
- Sitting all the way back on your heels lean your upper half of the body forward as far as you can go while maintaining the braced core. Then raising your arms above your head, walk your hands out further with your fingers. You should feel a light stretch in your lower back muscles. There should not be any pain. Hold this stretch for about 30 – 45 seconds. Then with a controlled movement raise back up while maintaining your seated position on your heels. Repeat this 2 more times before moving on to the third and final step.
TOE TOUCH TO SKY TOUCH: This is the final of the three steps to a faster start in the morning and should be the easiest. Disregard this step if any of the before steps cause excess pain above a normal soreness level.
- Stand up from the kneeling/sitting position you were in for childs pose. Keeping the core braced, bend over as if you are doing a hamstring stretch and are going to touch your toes. The goal here is not to get a stretch though, and is more for the range of motion while doing the activity. So there is no need to hold the toe touch stretch. With a controlled motion bend forward, then raise up while bringing your arms straight above your shoulders, outstretched, as if you are touching the sky. Take a deep breathe in while your hands are above you, then excel as you lower your arms to your side. From the starting to bend forward to the arms raised above your head, there should be about 6 seconds total. The main point is that the movement is controlled while keeping the core braced. Repeat the toe touch to sky touch 6 times.
Remember to stop if you ever feel an excessive amount of pain beyond general soreness. Completing these simple stretch/exercise combinations each morning should help you start your day quicker while dampening the annoying feeling of morning stiffness.
