Out of Bed in the Morning without the Backache

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Out of Bed without the Backache

Back Pain and Sleep - Getting Out of Bed in the Morning
Getting Out of Bed in the Morning. (c) Anne Asher

Many people wake up in the morning with back stiffness.  If this is you, consider spending the first few moments before getting out of bed doing some deep breathing and stretching.  Consider this to be a warm up for the instructions that follow.  By the way, when you stretch, all you need to do is elongate your body for a few seconds and your ready to get out of bed - safely, of course.

Related: Find Comfortable Sleeping Positions

Ready?  Okay, begin lying on your back, close to the edge of the bed.

Sources:
Kisner, C., & Colby, L.A. (2002). Therapeutic Exercise: Foundations and Techniques.Philadelphia: F.A. Davis Company.
Hage, M. (2005). The Back Pain Book. Atlanta, Ga. Peachtree Publishers.

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Bend Your Knees

Back Pain and Sleep - Getting Out of Bed in the Morning
Bend Your Knees. (c) Anne Asher

Next, bend your knees and place your feet flat on the bed.  This is called the hook lying position.

Related: Drawing In Maneuver

Sources:

Kisner, C., & Colby, L.A. (2002). Therapeutic Exercise: Foundations and Techniques.Philadelphia: F.A. Davis Company.
Hage, M. (2005). The Back Pain Book. Atlanta, Ga. Peachtree Publishers.

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Roll Onto Your Side

Now roll onto your side. As you do this, be sure to move your trunk as a unit, rather than twisting it. To keep the parts together, you might imagine a steel rod or wooden log that runs the length of your spine, starting from the shoulder area and moving down to the hip area.

Also let gravity help you roll. Key to success on this is avoiding intentional tightening of your back or ab muscles.

Sources:
Kisner, C., & Colby, L.A. (2002). Therapeutic Exercise: Foundations and Techniques.Philadelphia: F.A. Davis Company.
Hage, M. (2005). The Back Pain Book. Atlanta, Ga. Peachtree Publishers.

4
Push Yourself Up to Sitting

Using both hands, push yourself up to sitting. As you come up, gently bend at the hips and knees. Continue to use the image of the line through the center of your spine, and remember not to twist.

Allow the weight of your legs to anchor your position, enabling you to push the rest of your body up.

Go as slowly as you need to accomplish this movement safely and comfortably.

Sources:
Kisner, C., & Colby, L.A. (2002). Therapeutic Exercise: Foundations and Techniques.Philadelphia: F.A. Davis Company.
Hage, M. (2005). The Back Pain Book. Atlanta, Ga. Peachtree Publishers.

5
Getting Ready to Stand Up

Once up, take a moment to rest, if you need. Then, when you're ready come up to standing, start by making sure you're sitting equally on both sides of your seat. Sit up tall and gently try to arch your lower back to help transition from many hours of lying down into standing.

Put one leg in front of the other on the floor.

Sources:
Kisner, C., & Colby, L.A. (2002). Therapeutic Exercise: Foundations and Techniques.Philadelphia: F.A. Davis Company.
Hage, M. (2005). The Back Pain Book. Atlanta, Ga. Peachtree Publishers.

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Bend Forward from the Hips

Bend your trunk forward, from your hip joints while keeping your back straight.

Sources:
Kisner, C., & Colby, L.A. (2002). Therapeutic Exercise: Foundations and Techniques.Philadelphia: F.A. Davis Company.
Hage, M. (2005). The Back Pain Book. Atlanta, Ga. Peachtree Publishers.

7
Straighten to Come Up

Press your feet down into the floor to get the leverage to come all the way up.  Of course, straighten both legs at the same time as you rise.

Source:
Kisner, C., & Colby, L.A. (2002). Therapeutic Exercise: Foundations and Techniques.Philadelphia: F.A. Davis Company.
Hage, M. (2005). The Back Pain Book. Atlanta, Ga: Peachtree Publishers.

8
Feet Together

Bring the back foot forward to meet the front. Congratulations!  You're up!  Have a great day!

Related: More Morning Back Stretches

Sources:
Kisner, C., & Colby, L.A. (2002). Therapeutic Exercise: Foundations and Techniques.Philadelphia: F.A. Davis Company.
Hage, M. (2005). The Back Pain Book. Atlanta, Ga. Peachtree Publishers.

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