Part 4/7:
Getting Up Safely
When it's time to rise in the morning, it's crucial to do so without straining your back. The recommended method involves lying on your side, bending your knees, and then gently letting your legs fall to the side. This motion allows gravity to assist and reduces strain. Avoid the common mistake of suddenly hinging upwards, which can exacerbate back pain.
Simple Stretches for Relief
Incorporating stretches into your routine can further contribute to reducing discomfort and promoting flexibility. Here are two quick stretches to perform in the morning:
- Knee to Chest Stretch:
- Bend your knees and pull them towards your chest. Hold this position for 10 to 15 seconds and repeat it up to five times to loosen up your back.
- Hip Twist Stretch: