There’s nothing quite as discouraging as waking up with persistent pain in your neck, back, or joints. Morning aches can make even simple activities—like getting out of bed or putting on shoes—feel challenging. Fortunately, our physical therapist at Jeevam Therapy recommends three morning stretches to help relieve discomfort and support flexibility. By integrating these physical therapy-approved stretches into your daily routine, you’ll work essential muscle groups, restore your range of motion, and reduce pain and inflammation. Let’s dive into these top stretches for a pain-free start to your day.
Top 3 Morning Stretches to Relieve Pain
By committing to a few simple morning stretches each day, you can help to keep your body feeling limber and reduce pain in between your regular physical therapy appointments. Some of the best stretches to use early in your day include:
Child’s Pose
Inspired by yoga, child’s pose is effective for loosening connective tissues and relieving joint pain, particularly for those dealing with arthritis or low back pain. Start by kneeling in bed, then sit back so your hips rest on your heels. Bend forward, allowing your head to touch the mattress, and extend your arms out in front for a deep stretch. This position releases tension in the neck, shoulders, and back, gently opening up tight areas. Hold the position for two minutes, breathing deeply to fully relax into the stretch.
Low Back Stretch
For those who wake up with back pain, this physical therapy stretch targets the lower back to provide quick relief. Lie on your back with knees bent and feet flat on the bed. Using both hands, pull one knee up toward your chest, keeping the opposite foot grounded. Hold for 20 to 30 seconds, then switch legs. Finally, bring both knees to your chest at once for a deeper stretch. Repeat this sequence at least three times to release tightness and start the day with a comfortable lower back.
The Inchworm
The inchworm stretch is excellent for warming up joints, enhancing circulation, and activating your core. Begin by standing tall with your abs engaged. Roll down slowly, bending at the knees if necessary, until your hands touch the floor. Walk your hands forward into a push-up position, then walk your feet forward inch-by-inch until they reach your hands. Slowly roll back up to standing, keeping your core engaged throughout. Repeat five times to get your blood flowing and your muscles warmed up.
The Jeevam Therapy Approach to Chronic Pain Relief
If you’re experiencing persistent pain each morning, consider consulting with our physical therapist at Jeevam Therapy. Our physical therapist specializes in creating personalized treatment plans to target your pain and address its root causes. Through a combination of stretches, strengthening exercises, and therapeutic interventions, Jeevam Therapy helps patients manage chronic pain and regain their quality of life. Don’t start each day in discomfort—contact Jeevam Therapy to learn more about the benefits of physical therapy for pain management and schedule your initial consultation today. Schedule a screening at our Metuchen and Paramus clinics for a nominal fee and learn about the next steps for your treatment.
Tags: Physical therapy tips, Child’s pose stretch, Low back relief, Inchworm exercise, Pain-free mornings, Jeevam Therapy, Joint pain stretches, Morning pain relief, Personalized treatment, Stretch for flexibility, Mobility exercises, Neck and back stretches, Chronic pain relief
