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Lower back stiff in the morning: 3 gentle floor moves
Many people feel stiff in the lower back after getting out of bed. These three slow moves can be done lying down, before you stand up. Start with the knee rock, then add the other two. Keep everything small and comfortable.
Lying knee rock
- Lie on your back with your knees bent and feet flat.
- Keeping your shoulders on the floor, let both knees fall gently to the right.
- Bring them back and let them fall to the left.
Dose: about 8 slow reps.
Tip: Move slowly and only as far as feels comfortable.
Knee-to-chest
- Lie on your back with your knees bent.
- Hug one knee toward your chest with both hands. The other foot stays on the floor.
- Breathe slowly, then switch legs.
Dose: hold about 20 seconds per leg.
Tip: Keep your head and shoulders relaxed on the floor.
Pelvic tilt
- Lie on your back with your knees bent and feet flat.
- Gently flatten your lower back into the floor by tilting your pelvis up.
- Hold for 3 seconds, then release.
Dose: 10 slow reps.
Tip: This is a small movement. Breathe normally and keep your glutes relaxed.
Common mistakes
- Dropping the knees too far or too fast. Small, slow swings are enough.
- Pulling the knee hard. Draw it in gently, only as far as is comfortable.
- Making the pelvic tilt too big. It is a small tilt, not a bridge.
- Holding your breath. Breathe slowly throughout.
- Pushing into pain. Reduce the range or stop.
Do the three moves in order once in the morning, or any time your back feels stiff. Moving a little through the day helps too.
When to stop and see a professional
Stop and speak to a doctor or physiotherapist, or seek emergency care where noted, if you notice:
- numbness, tingling or weakness in a leg or foot
- pain that spreads (radiates) down a leg
- pain that started after an accident, fall or other injury
- loss of bladder or bowel control, or numbness between your legs (seek emergency care)
- pain that keeps getting worse, wakes you at night, or comes with fever or unexplained weight loss
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Related guides
- Lying knee rock
- Knee-to-chest stretch
- Pelvic tilt exercise
- Lower back pain from sitting
- Seated cat-cow
- Mo: Posture & Back Pain Relief app