Stiff Back in the Morning? 6 Stretches to Do Before You Get Up
Why your back feels stiff in the morning, 6 gentle stretches you can do in bed and on the floor, and habits that make mornings easier.
By Ayoub Farid · · 2 min read
Waking up stiff is common. After hours of lying still, your joints and muscles need a few minutes of movement to feel normal again. The good news is that a short, gentle routine can make a big difference.
Why your back is stiff in the morning
- Inactivity: you've barely moved for 7–8 hours.
- Sleeping position: curled up or twisted positions tighten certain muscles.
- Mattress and pillow that don't support you.
- Daytime habits: long sitting the day before shows up the next morning.
Morning stiffness that lasts more than 30–60 minutes, improves with activity but keeps returning, or comes with swelling in other joints is worth discussing with a doctor.
3 stretches to do in bed
1. Knee-to-chest
Lying on your back, hug one knee, then the other, then both. 20–30 seconds each.
2. Pelvic tilts
Knees bent, gently flatten your lower back into the mattress, then release. 10 slow reps.
3. Supine spinal twist
Drop both knees to one side, then the other. 20–30 seconds each. See supine spinal twist.
More options: stretches to do in bed.
3 stretches on the floor
4. Cat-cow
On hands and knees, move slowly between rounding and arching. 45 seconds. See cat-cow stretch.
5. Child's pose
Hips back, arms forward, breathe. 45 seconds. See child's pose.
6. Standing side bend
Arms overhead, lean gently side to side. 20 seconds per side.
A 4-minute morning back routine
- Knee-to-chest (in bed): 60 s
- Pelvic tilts (in bed): 30 s
- Supine twist (in bed): 40 s
- Cat-cow: 45 s
- Child's pose: 45 s
Habits that help
- Move first, then stretch deeper. Start with small motions.
- A warm shower loosens muscles.
- Walk for a few minutes before sitting for breakfast.
- Evening routine: a few stretches before bed often means a less stiff morning. See bedtime stretches for sleep.
Do it with Suppl
Suppl's Wake Up routine is a gentle 2-minute full-body stretch for the start of the day, and Lower Back Relief (about 3 minutes) covers knee-to-chest, twist, cat-cow, sphinx and pelvic tilts. For a full morning flow, see morning stretch routine.
Frequently asked questions
Is it normal to have a stiff back every morning?
Mild stiffness that eases within minutes is common. Long-lasting stiffness should be checked.
Should I stretch before getting out of bed?
Yes, gentle in-bed stretches are a great way to start.
Can my mattress cause a stiff back?
An unsupportive mattress or pillow can contribute.
How long until a morning routine helps?
Many people feel better on the first day; consistent improvement comes over a few weeks.