The 10-Minute Morning Routine That Can Prevent Back Pain

So you have a physical job, or work long hours at a desk, or you are a busy baby- or toddler-lifting parent and have developed pain in your spine or pelvis? Osteopath Fenja Hansen outlines a simple 4-step morning stretch routine that takes 10 minutes and is likely to make a big difference to your quality of life on a day-to-day basis, helping you be more comfortable.

Bear in mind – stretches only work if you do them!

1. Spinal Curls – This pilates-inspired one is a great warm up to get every single joint in your spine moving before you throw yourself into your day – whatever that may entail.

- Standing straight with your feet slightly apart, tuck your chin in and slowly bend forward, vertebra by vertebra. This may feel uncomfortable the very first time that morning or even for several sessions. When you have gone forward (as if to touch your toes) as far as is comfortable, reverse the movement and come back up again, tucking your tailbone under first, then extending each vertebra back to normal. Repeat twice.

2. Spinal Twist – A yoga-inspired classic that has earned its place in many stretch routines.

- Lie down on the floor (or bed, if needed) with your legs straight, bend one knee up to bring one foot to the outside of the opposite knee, and drop the bent knee outward to create a twist in your lower and mid back. Make sure to keep your opposite shoulder touching the floor. You can use your hand to gently push on the knee and intensify the stretch.

Relax into it, hold for at last 30 seconds whilst breathing and increasing the stretch with each outbreath.

Repeat on the opposite side.

3. Piriformis Stretches – An excellent multi-function stretch that targets both a deep hip muscle, your piriformis (which the sciatic nerve runs through in many people), as well as relaxing the pelvic floor and hip joint and stretching the very pain-sensitive thoracolumbar fascia.

Still lying on your back, place one ankle above (not on!) the opposite knee. Bend the latter knee and hug it to your chest. You are likely to feel this in your hip and bottom or also down your leg, depending where tightness is most pronounced.

Relax into this, hold for at last 30 seconds whilst breathing and increasing the stretch with each outbreath.

4. Midback Rotation – your grand finale to get your mid back moving, loosen up the shoulders, massage the lungs and get some circulation in to the system to help you feeling a little bit fresher at whatever your need to peel yourself out of your covers.

Kneeling down or sitting on a chair, place each hands on the same side shoulder. Twist your elbows and upper body in one direction, then in the other. Get some momentum into your rhythm as you twist from side to side. You will feel this between your shoulder blades and possibly in your chest, especially if you use deep breathing during this exercise. Continue for 1 minute, then relax and feel the looseness in your spine compared to 10 minutes ago.

If your back pain is long-standing and not responding to exercises or is giving you pain or tingling into your arms, legs or other body parts, then remember to seek professional advice.

For more info on how osteopathy may be able to help you, do contact me through my contact form, use the button above for WhatsApp or to give me a call, or DM me on any of my socials @heilkraftosteopathy.