Because slipped discs generally occur within the first hour of your day, it’s very important that you stretch your back as soon as you wake up. Back muscles can constrict during sleep and may not be ready for exertion as soon as you get out of bed. Your mind may already be awake, but your body requires some special attention in order to catch up. Think of it like warming your car before driving out into the snow.

Lower Back Stretch

The erector spinae, or, lower back, affects the way you walk, bend, and carry objects. Start your stretch by lying on your back in bed or on the floor nearby. Bring one knee to your chest and hold it there for a few seconds. Repeat for the other knee. Then, bring both knees to the chest simultaneously and hold them for a few seconds.

Pelvic Tilt

While still in bed, lie on your back and bend your knees. Contract your abdominal muscles, making the small of your back flatten against the bed. Keep this position for approximately five seconds. Perform three repetitions, relaxing for a few seconds between each contraction. Over time, you should be able to perform 10 repetitions.

Piriformis Stretch

Lie on your back, crossing one leg over the other. Lift your knee toward your chest in this position until you feel a stretch in the same buttock. Repeat this motion with the other leg. Perform three sets of these alternating stretches. The piriformis muscle runs from the buttocks up into the back and can cause pain all the way down your leg if it is not taken care of.

At Non-Surgical Orthopaedics, we want you to live a pain-free life with a healthy musculoskeletal system. If stretches aren’t enough to ward off back pain during throughout the day, call us at 770-421-1420.  We provide a wide selection of pain management and treatment options for sports injuries or discomfort from unknown sources.