1 minute morning routine to ease back pain

💁‍♀️Do you wake up with back pain? Here’s a 1-minute routine to start your day:

1. Pelvic Tilts (5 reps):

- How to do it Lie on your back with your knees bent and feet flat on the floor. Gently tilt your pelvis upward, pressing your lower back into the floor, then release.

2. Single Knee Hugs (2-3 per leg):

- How to do it. Lie on your back and bring one knee up towards your chest, holding it with both hands. Keep the other leg bent or straight on the floor.

3. Spine Rotations (2-3 per side):

How to do it : Lie on your back with your arms outstretched. Bend your knees and gently lower them to one side while keeping your shoulders flat on the ground. Hold for a few seconds, then switch sides.

4. Side Bends in Sitting (2-3 per side):

- How to do it: Sit comfortably with your back straight. Raise one arm over your head and gently bend to the opposite side, keeping your spine elongated. Hold for a few seconds, then switch sides.

5. Sitting Cat Stretch (2-3 reps):

- How to do it: Sit on the edge of your bed or chair with your feet flat on the floor. Place your hands on your knees and round your back, pulling your belly button towards your spine (like a cat stretching). Then, arch your back, lifting your chest and looking slightly upward.

- Benefits of this routine : Stretches and mobilises the lower back, upper back and hips, releases joint stiffness and muscle tension that can cause pain after lying in bed all night!

Click here for a short video to follow of this morning routine and follow us on instagram for more physio tips and exercises to follow!

💜Stay tuned for some more physio tips to reduce lower back in the mornings!