Woke Up On The Wrong Side Of The Bed? 4 Stretches To Alleviate Back And Neck Pain

Do you ever wake up in the morning with a stiff neck or lower back? Maybe you can’t get comfortable in bed at night or “slept on your neck wrong”. Tightness in your neck or stiffness in your back is the last thing you want to start your day. You get up ready to go to work or school and your neck or back slows you down. Let’s look at four stretches you can do to start your day off right.

Side Of The Neck Stretch

Sitting up tall in a chair, rest your hand over the top of your head to the other side. Using this hand, gently guide your head towards your shoulder. The stretch should be felt on the side opposite of the hand you are using to guide your head.
To intensify the stretch:

• Grasp the chair with your opposite hand.
• Hold this position for 30 seconds and then repeat on the other side.
• Perform four repetitions per side.

Back Of The Neck Stretch

Sitting up tall in a chair, rotate your head 45 degrees to one side. Using the hand on the same side, turn your head toward your armpit. The stretch should be felt on the side/back of the neck on the side opposite which you turned. To intensify the stretch, grasp the chair with your opposite hand. Hold this position for 30 seconds and then repeat on the other side. Perform four repetitions per side.

Lower Back Stretch

Start by lying flat on your back with your knees bent and feet together. Slowly let your knees move together to one side toward the surface you are lying on. The distance the knees need to move to feel a stretch depends on the individual. Some individuals move their knees very little to feel a stretch, and others have to move their knees much further. The stretch should be felt in the lower back/hip region on the side opposite the knees are moving. Hold this position for 30 seconds and then repeat on the other side. Perform four repetitions per side.

Hip Stretch

Start by lying flat on your back with your knees bent. Next, cross one leg over the other so the outside ankle bone rests on the thigh of your other leg. With both hands, grasp the back side of the thigh of the uncrossed leg and pull your legs towards your chest. The stretch should be felt on the outside of the hip of the crossed leg. Hold this position for 30 seconds and then repeat on the other side. Perform four repetitions per side.

Don’t Let Pain Get In The Way Of Your Day

Have you tried these stretches and can’t seem to shake your neck stiffness or lower back tightness? Physical therapy can help manage pain, stiffness, tightness, range of motion limitations, and strength. Contact your nearest Athletico team to schedule a free assessment with one of our talented professionals to begin your journey and start feeling like you again!

Schedule a Free Assessment

*Per federal guidelines, beneficiaries of plans such as Medicare, Medicaid, Tricare, VHA and other federally funded plans are not eligible for free assessments.

The Athletico blog is an educational resource written by Athletico employees. Athletico bloggers are licensed professionals who abide by the code of ethics outlined by their respective professional associations. The content published in blog posts represents the opinion of the individual author based on their expertise and experience. The content provided in this blog is for informational purposes only, does not constitute medical advice and should not be relied on for making personal health decisions.