In a previous article, you may be a morning person but your back is not, I mentioned that the lower back is vulnerable in the morning after getting up. After having been a chiropractor for more than thirty-five years, I suggested starting slowly the first hour of the day and letting your back warm up before performing a rigorous activity. My experience has shown that patients who follow this idea are less likely to hurt their backs.


With this article, we will go into more detail with the specific steps one can take in the morning to help the back, rather than worsen a back complaint.

We can start protecting our back as soon as we wake up. When we get out of bed, we usually do some version of a sitting. The abdominals in the morning increase the pressure on the discs of the back, which increases the possibility of injuring the back. A better way to get up is to make a "side up." One side up is done by turning to one side or the other and balancing the legs on the side of the bed while we stand up with our arms.

Next, we can perform some safe and gentle stretching exercises in the morning. An exercise as simple as lying on our back and gently pulling each knee to the chest for five seconds, since five repetitions can be effective to warm the back. Soft yoga stretching is another useful method to prepare your back for the stress of the day.


Once we are ready and ready to be ready and presentable for the day, it is advisable to start slowly with our activities. Do not do repetitive push-ups at the waist or lift and carry heavy objects at the beginning of the day. For example, years ago, I learned from the bad times that carrying a heavy suitcase to my car in the morning, for an early flight by plane is not a good idea. I made an effort on my back to do this and had a difficult flight and the first days of my trip. Now, I carry my suitcase to the car the night before a trip, when my back is fine and hot.

Similarly, performing tasks such as vacuuming, gardening or mowing, or morning exercise classes such as Zumba, is better postponed until later in the morning or day. Try to perform softer and easier tasks earlier in the day.

These various ideas, if followed over time, are excellent simple ideas to avoid low back pain.