Ease into the morning

If you’re waking up with back pain first thing, the culprit may be what you do during those first few minutes after you wake up. Do you hit the snooze button one time too many, and then end up bounding out of bed to avoid being late? Instead, take a minute to ease into your day with gentle stretches. Coffman recommends the following stretch: Lying on your back with your knees bent, rock your knees side to side in a middle range of motion. Backward bending and rotation can also ease inflammation and get blood moving relatively quickly. Once you’re out of bed, be careful getting into the shower. “Discs are most hydrated and full in the mornings,” says Coffman. “Not moving enough and going straight into the shower stiff can put stress on cranky discs.” These exercises can also ease back pain over time, as you strengthen and stretch your muscles.