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Not to mention that over the years, there are numerous individuals who get up in the morning and have a sore and almost painful lower back that causes them to feel like they are getting older every morning by decades.
The more common solutions are costly: ergonomic seats, heating cushions, painkillers, and YouTube stretching exercises that guarantee miracles. However, nothing appears to be effective in the long term.
Then there is a morning routine of only 5 minutes that transforms everything. No appointments with the chiropractor. No fancy equipment. Only five minutes in the morning prior to coffee.
When a couple of months of regularity are followed, mornings may be painless. This is exactly what works so that anybody can give it a go.
The Reason behind Back Pain (And Why It is so likely to occur?)
Before getting into the routine, all it takes is knowing what the real cause of back pain is.
The real culprits are:
- Spending 8+ hours at a desk every day.
- Weak inner muscles that are unable to hold the spine.
- All that sitting gives tight hip flexors.
- Unprofessional posture (forward head when viewing screens)
- Straight lying to sitting without making any movement.
Sound familiar? Research has indicated that back pain occurs in 8 out of ten adults at one time or another, and most of these are the result of the contemporary way of life, rather than injury.
There is nothing wrong with the fact that expensive treatment is required. The body requires training through specific movement.
The 5-Minute routine that changes everything
Here is the precise routine to follow each and every morning, even before the phone is checked.
- Time taken: 5 minutes.
- Equipment required: Only a floor.
- Best time: Immediately after waking up.
Exercise 1: Cat-Cow Stretch (1 minute)
What it does: Heats back and increases flexibility.
How to do it:
- Kneel and get on your hands (tabletop position)
- Bend backwards, belly down to the ground, face up (cow pose)
- Round the spine, chin to the chest (cat pose).
- Switch between these positions at a slow rate of 1 minute.
- Take a gulp of air, inhale on cow, exhale on cat.
Why it works: This light movement will massage the backbone and relieve the tension accumulated during the night. It’s like oiling a rusty hinge.
Goal:10-12 slow repetitions. It is essential not to rush through the breath, but move with it.
Exercise 2: Child’s Pose (1 minute)
What it is: Strengthening the lower back and hips.
How to do it:
- In the tabletop position, place the hips in a position of being backward in relation to the heels.
- Recline the arms in front of the floor.
- Make the forehead touch the ground.
- Deepen the breathing and relax the body.
- Hold for 1 full minute
Why it is effective: This position stretches the spine muscles, relieving tension in the hips and lower back.
Better tip: When the hips are not comfortable against the heels, use a pillow between them. It is not to strain the body or make it follow an awkward posture.
Exercise 3: Knee-to-Chest Stretch (1 minute)
What it does: Tension in the lower back is relieved and the glutes are stretched.
How to do it:
- Lie on your back
- Bend one knee in the direction of the chest, and grip with both hands.
- Keep the other leg straight on the floor (bend it in case it feels more comfortable).
- Wait 20 seconds and alternate legs.
- Do this on both sides, taking a 1-minute turn.
Why it works: The muscles of the lower back and hip flexors (the most tightened muscles after a day of sitting) are engaged in this stretch.
Several individuals have discovered that lower back massage is possible by simply rocking side to side with the knee.
Exercise 4: Bridge Pose (1 minute)
What it does: Tones the glutes, core and stretches the hip flexors.
How to do it:
- Lying upside down, bending the knees at a right angle to the floor.
- Push through the heels and raise hips to the ceiling.
- Squeeze the glutes at the top
- Wait 5 seconds and then reduce gradually.
- Repeat for 1 minute (about 10-12 reps)
The magic: This is the magic weapon. Firm glutes and belly muscles = the lower part of the back is not pressed so much. Weak supporting muscles are the cause of most back pain.
This can be difficult to maintain, even after as little as 3 seconds when beginning. The consistency makes it easier and the back is much more comfortable during the day.
Exercise 5: Spinal Twist (1 minute)
What it does: Enhances the movement of the spine and eliminates tension.
How to do it:
- T-position Lie on the back with outstretched arms at the sides.
- Fold the knees in towards the chest.
- Bend down gradually, both knees towards the right.
- Hold the shoulders on the ground.
- Look to the left (against knees)
- Stay 20 seconds in one position, then cross to the other.
- Repeat for 1 minute total
Why it works: This soft twist decomposes the tension throughout the spine and it works the internal organs. It feels amazing.
This is the favorite part of the routine of many people. It is as though you squeeze out a towel- get all the tension that accumulated during the night.
Common Mistakes to Avoid
Mistake 1: Moving too fast. A lot of people hurry with the routine in the beginning. Slow down. This isn’t a race. Quality over speed.
Mistake 2: Not doing it when you are feeling good. As soon as the back starts to feel better, you are tempted to do without it. Then the pain comes back. Consistency is everything.
Mistake 3: Causing painful stretches. When something causes pain (sharp, not soft stretch), halt. Modify or skip that movement.
Mistake 4: Just this and no other. This exercise is very useful, but you have to move during the day, tighten your core, and correct your posture as well.
The Bottom Line
Several individuals lose years of their lives by suffering day after day of back pain, thinking that they have to spend a lot of money to fix it, or that it is a normal aspect of aging.
It happens that even five minutes of deliberate exercise in the morning can make a difference.
The best part? This is completely free. It requires no equipment. And is less time-consuming than browsing social media in bed.
In case you are tired of waking up with a stiff aching back, then do this routine in 30 days. Set a reminder right now. Prepare a yoga mat next to a bed at night.
The self of the future, which will not experience pain, will be thankful.
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