I'm not going to promise you a miracle cure. Back pain is complex, and if yours is severe or has been going on for months, please see a qualified professional. But for the garden-variety morning stiffness and low-grade achiness that plagues desk workers and gym-goers alike? This ten-minute routine has been a game-changer for my clients.
Why Mornings Are the Worst
Your intervertebral discs rehydrate overnight, making your spine slightly stiffer in the morning. Add 7-8 hours of immobility in whatever pretzel position you sleep in, and it's no wonder you feel like a rusty hinge when the alarm goes off. The fix isn't rest — it's gentle, deliberate movement.
The Routine
Cat-Cow (2 minutes)
On hands and knees, slowly alternate between arching and rounding your spine. Focus on moving one vertebra at a time. Breathe deeply — inhale as you arch, exhale as you round. This gently mobilizes your entire spine and gets synovial fluid moving.
Dead Bug (2 minutes)
Lie on your back with arms extended to the ceiling and knees at 90°. Slowly lower opposite arm and leg toward the floor while keeping your lower back pressed into the ground. 8 reps per side. This activates your deep core stabilizers — the muscles that protect your spine all day.
Hip Flexor Half-Kneeling Stretch (2 minutes)
Kneel on one knee, tuck your pelvis slightly under, and shift forward gently. Hold 45 seconds per side. Tight hip flexors pull on your lumbar spine — releasing them takes pressure off your lower back.
Supine Twist (2 minutes)
Lie on your back, bring both knees to one side while keeping shoulders flat. Hold 45 seconds per side. This decompresses the lower spine and gently stretches the muscles along your sides and lower back.
Glute Bridge (2 minutes)
Lie on your back, feet flat, and drive your hips toward the ceiling. Hold at the top for 3 seconds, lower slowly. 12 reps. Weak glutes are the number one contributor to lower back pain — this wakes them up first thing.
“The best thing you can do for a stiff back is move it. Not aggressively — gently, deliberately, and consistently.”
Do this before you even have coffee. It works best when your body is still warm from sleep. After two weeks of daily practice, most of my clients report a noticeable reduction in morning stiffness and daytime back discomfort.
- ✓Morning back stiffness is normal — your spine naturally stiffens overnight
- ✓Gentle movement beats rest for mild back pain
- ✓This routine targets the three biggest contributors: spinal stiffness, weak core, and tight hip flexors
- ✓Consistency matters more than intensity — do it daily
- ✓See a professional if pain is severe, radiating, or doesn't improve after 2-3 weeks