Many people jump out of their beds in the morning which is a bad habit that can cause severe back pain. Others are suffering from back pains so extreme that the act of getting out of bed is seriously difficult. Back pain is a serious problem that can interfere with your daily activities, which is why people always try to reduce it in any way they can. And, although there are many techniques that can supposedly help, we suggest following the advices of yoga teacher Randi Ragan.

Ragan is an author of many books that teach certain practices which can improve the function of your body and mind. She has recently shared 6 great stretches for avoiding back pain in the morning – they are easy to perform and can significantly relieve muscle tension and relax your mind for the rest of the day. Here’s how to perform them:

  1. Full body stretch

Put your hands together and interlock the fingers while lying on the bed, then stretch them up and push your palms while exhaling. Keep your arms and legs straight, and straighten your feet and knees while stretching for 5 seconds. Exhale in the end and relax your body, then repeat the stretch 3 more times.

  1. Lying stretch

Rest your soles on the bed while lying down, then bend the right knee and weave your hands, hugging and lifting your thigh. Hold the position for 5 deep breaths, then switch the sides after you’re done.

  1. Sitting stretch

Sit on the bed and put your feet on the floor, then bend your knees and reach the floor with your hands. Count to 5 and relax, then repeat the stretch again.

  1. Knee-to-chest stretch

Bring your knees to your chest and pull them to your face with your hands, then hold the position for 10 seconds before relaxing and repeating it again.

  1. Whole body twist

Put your arms down your right side, then stretch your legs on the opposite side while keeping your shoulders on the bed. Hold for 10 seconds, then repeat the stretch on the other side.

  1. Front sitting stretch

Sit on the bed with your legs straight and keep your back straight as well, then throw your chest forward to the legs and stretch your arms in front to touch your feet. Hold the position for 10 deep breaths or until you feel the stretch.


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