Should I Stretch in the Morning? What You Need to Know About Back Pain and Stiffness

Introduction

Waking up with a stiff or sore back is something many people in Bristol deal with. If you’ve wondered whether stretching first thing in the morning can help — or if it might actually make things worse — you’re not alone. As a local chiropractor, I often recommend gentle morning stretches to ease stiffness and set your back up for a better day.

Why your back feels stiff when you wake up

After hours of lying still, your muscles and joints can tighten, especially in your lower back. Sleeping position and mattress quality can add extra pressure, making it harder to move comfortably as soon as you get up.

Can morning stretching help your back?

Yes — but only if you keep it gentle. Stretching boosts blood flow, loosens tight muscles, and improves flexibility. On the other hand, forcing deep stretches or pushing into pain can do more harm than good.

Simple stretches to try in the morning

• Knee-to-chest: Lie on your back, pull one knee toward your chest, hold for 20 seconds, then switch. This helps release tension in your lower back.

• Cat-Cow: On hands and knees, alternate arching and dipping your back to mobilize your spine.

• Seated spinal twist: Sitting on the edge of your bed, twist your torso gently side to side.

• Child’s pose: Kneel and stretch your arms forward, lowering your chest for a relaxing stretch.

  
  

How to make morning stretching a habit

Keep it quick (5–10 minutes), listen to your body, and try pairing it with your morning routine, like brushing your teeth.

When to get professional help

If stiffness or pain lingers, it’s a good idea to get a professional assessment. A chiropractor in Bristol can help pinpoint the cause and recommend specific stretches or treatment to get you moving comfortably again.

Starting your day with gentle stretching can ease back stiffness and reduce pain — but remember to be kind to your body. Try it tomorrow morning and notice the difference for yourself.