Morning Back Pain

How to Keep Back Pain From Ruining Your Morning

  • March 6, 2017

How to Stop Letting Back Pain Ruin Your Mornings  

Does your back pain make the morning the worst part of your day?

Does it make simple tasks such as getting out of bed and using the toilet a huge painful hassle?

Then this blog is especially for you!

After a restful night’s sleep the last thing you want to have to do is deal with back issues first thing in the morning. Suffering with things like putting your socks and shoes on can have a negative impact on how the rest of your day plays out.

Most doctors never even ask about these tasks or bother to help their patients work through them. At FlowForce Rehab we understand how important these details are and prioritize your ability to take the pain out of your mornings!

If you follow these simple modifications you’ll be able to carry on with your morning routine without the suffering.

So let’s get right into it!

Getting Rid of Morning Back Stiffness


After sleeping all night you may notice that your back is uber stiff in the morning. A super simple and easy way to get some gentle movement into your routine and loosen up a bit is to perform what’s called a cat/cow movement.

Just get onto all fours and gently rock your pelvis forward, backward, and side to side. You don’t have to do it into a stretch. Just allow your body to move in a comfortable range and this should helps things loosen up.

Do this first thing in the morning after you wake up, before getting out of bed.


If you have back pain that is at it’s worst when bending forward in the morning then give this next move a shot.

After you do the cat/cow movement, just lay on your stomach as if you’re reading a book for about 15 to 30 seconds. Then lay all the way flat for 10 to 15 seconds.

If this seemed to helped calm your back down then go through it 2 or 3 more times.

Getting Out of Bed Without Pain


In many cases just the act of sitting up out of bed can be what starts the day with pain. If this sounds like your situation then rather than sitting up out of bed it's a better idea to get up a different way.

This avoids curling up out of bed so you don't start the day off with the exact thing that upsets your back.

Simply roll to your side near the edge of the bed and allow your legs to hang off the side of the bed.  Then use your arms to push yourself up onto your side.

Smiley Sitting


If the act of standing up from bed is a painful movement for you, try turning this movement into a squat.

Keep your torso in a neutral position and let your legs and hips do the majority of the moving instead of your back.

The Morning Movement (Sitting on the toilet)

Nobody likes to talk about it, but many people struggle just to sit through their morning movement when they have back pain

Yes, we’re here to help you get through this as well!

Just like you did when you got out of the bed, sit down to your throne like you’re doing a squat in the gym.

Then while you’re there, avoid slouching forward if that position happens to aggravate things. If you happen to use a stool for your feet when on the toilet, it may be a good idea to stop using it in the morning until your back pain calms down.

When you’re ready to get on with your day, get off white chair of wisdom using a squat just like when you sat down.

Leaning Over the Sink

Bending forward over your sink may be putting a damper on your morning.  This can make activities like washing your hands, brushing your teeth or washing your face a burden.

If this is the case, then rather than bending over it using your back, focus the movement into your hips.

Keep your back in a relaxed and neutral position and hinge forward using your hips and not your back.

Putting Socks and Shoes On 

If the act of bending over to put socks, shoes or even pants on can upset your back then here's a good modification for you.

Place the clothing items on your bed where you can reach them easily.  Squat onto the bed, then lay onto your side and roll onto your back (the reverse of what we covered earlier).  

From this position you should have a much easier time putting them on.

Keep in mind, you shouldn’t have to use these modifications forever.

When your back pain calms down you can and should slowly return to your normal habits without these modifications.

Stop letting back pain set the tone for the rest of your day!

If you or someone you know is suffering from back pain that is worse in the morning then give these simple life hacks a try. They may be very subtle changes but can make a huge impact on your life!

If you’re having trouble getting back to your normal habits without dealing with pain then make sure and reach out to us so we can help get your life back on track again!



  • Make simple modifications to your morning so you can take control over your back pain
  • Use your hips and knees to move rather than your back when things are at their worst
  • These modifications shouldn’t have to be forever - when your pain calms down start to integrate your normal movements back into your morning

Are you looking to get out of pain even faster?

The content of this blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog.