{"id":5354,"date":"2015-10-29T06:30:28","date_gmt":"2015-10-29T11:30:28","guid":{"rendered":"http:\/\/www.personaltrainersindallas.com\/blog\/?p=4917"},"modified":"2016-01-19T04:21:14","modified_gmt":"2016-01-19T10:21:14","slug":"3-stretches-to-relieve-morning-back-pain","status":"publish","type":"post","link":"https:\/\/www.newwavefitness.com\/blog\/3-stretches-to-relieve-morning-back-pain\/","title":{"rendered":"3 Stretches to Relieve Morning Back Pain"},"content":{"rendered":"

by Julie Donnelly, Guest Author
\nof Dr. Stephen Chaney
\n<\/em><\/p>\n

You wake up in the morning with a pain in your lower back. What a lousy way to start the day! How can you get rid of that pain so you feel ready to conquer the new day?<\/p>\n

It may be hard to believe, but sleeping places a repetitive strain on the body!<\/strong><\/p>\n

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\"ManHow could this be?<\/strong><\/p>\n

For most of us during sleep we stay in one position for hours at a time.\u00a0 So if you wake up with back pain after sleeping, you are experiencing the side effects of muscles held in one position for hours.<\/p>\n

Because the muscles have to contract to pull your body into your favorite sleeping position and then the muscles stay in a shortened position for hours this can cause pain and tension in your back.<\/p>\n

When you wake up with back pain after sleeping you may think you need a new mattress.\u00a0 You might, but it\u2019s definitely worthwhile to address the tight muscles first as they may be the whole problem.<\/p>\n

Have you ever seen a dog do their \u201cdownward dog\u201d stretch after a nap?\u00a0\"Downward<\/p>\n

Before the dog bounces back into the world it takes time to awaken its body. This is your pain relief \u201crole-model\u201d for stretching your back after sleeping.<\/p>\n

You\u2019ll be amazed at how simply moving in bed before starting your day eliminates pain and tension.<\/p>\n

Let\u2019s get started!\u00a0 While still in bed begin moving around; raise your arms over head and stretch your legs out and flex your feet.\u00a0 Maybe roll to each side stretching the sides of your body.<\/p>\n

Try these 3 stretches we recommend:<\/p>\n

3 Stretches To Relieve Morning Back Pain\u00a0<\/strong><\/p>\n<\/div>\n

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\"UpperWhen you are ready bring yourself to a seated position (still in bed!).

One at a time, bring your arm across the front of your body.\u00a0 Pull your shoulder and shoulder blade toward the front, but without moving the rest of your trunk.\u00a0 This is a great stretch for your triceps, shoulders and upper back.
\u00a0

\"Erector
Next stretch!\u00a0 Bring your feet together, as pictured here.

Start with a straight spine then slowly roll your chin into your chest, rounding your back.\u00a0 Mmmmm\u2026this feels good!
\u00a0
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<\/div>\n
\"HipAnd finally, try this juicy spinal twist.

Sit with left leg straight out or you can bend it as pictured.\u00a0 Cross the right foot over the left leg, press your right hand behind you, place your left elbow on your right knee now twist.\u00a0 Stretch as far as you are comfortable.\u00a0 Try holding it 15-20 seconds.

This stretch will even help to loosen your hips if you sit as pictured!<\/div>\n
<\/div>\n
<\/div>\n

As with all stretches, start out easy \u2013 stretching should feel GOOD.\u00a0 You\u2019ll feel the tension ease as the blood starts flowing.<\/div>\n
<\/div>\n
The tight muscles that cause back pain after sleeping can hamper your entire day, but doing these simple stretches will make a world of difference!<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

 <\/p>\n

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This information is not intended to diagnose, treat, cure or prevent any disease.<\/em><\/p>\n

\n<\/div>\n
About Dr. Chaney’s Guest Author<\/strong><\/span><\/div>\n
<\/div>\n
\"JulieJulie Donnelly is a Deep Muscle Massage Therapist with 20 years of experience specializing in the treatment of chronic joint pain and sports injuries. She has worked extensively with elite athletes and patients who have been unsuccessful at finding relief through the more conventional therapies. She has been widely published, both on- and off-line, in magazines, newsletters, and newspapers around the country. She is also often chosen to speak at national conventions, medical schools, and health facilities nationwide.<\/div>\n

 <\/p>\n

About The Author<\/span><\/b><\/div>\n
<\/div>\n
\"Dr.<\/b><\/b>Dr. Chaney has a BS in Chemistry from Duke University and a PhD in Biochemistry from UCLA. He is Professor Emeritus from the University of North Carolina where he taught biochemistry and nutrition to medical and dental students for 40 years. Dr. Chaney won numerous teaching awards at UNC, including the Academy of Educators \u201cExcellence in Teaching Lifetime Achievement Award.”\u00a0Dr Chaney also ran an active cancer research program at UNC and published over 100 scientific articles and reviews in peer-reviewed scientific journals. In addition, he authored two chapters on nutrition in one of the leading biochemistry text books for medical students.<\/div>\n
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Additional Resources to Help You:<\/b><\/div>\n
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 <\/p>\n

For assistance with proper supplementation, nutrition and fitness, visit www.NewWaveFitness.com<\/span><\/a><\/div>\n

 <\/p>\n

<\/div>\n
For more helpful tips from Dr. Chaney, visit www.HealthTipsFromTheProfessor.com<\/a><\/span><\/div>\n
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 <\/p>\n

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Visit NewWaveFitness.MyShaklee.com<\/a><\/span> for natural supplementation and nutrition products.<\/p>\n

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 <\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

by Julie Donnelly, Guest Author of Dr. Stephen Chaney You wake up in the morning with a pain in your lower back. What a lousy way to start the day! How can you get rid of that pain so you feel ready to conquer the new day? It may be hard to believe, but sleeping…<\/p>\n","protected":false},"author":5,"featured_media":5404,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"ngg_post_thumbnail":0},"categories":[399,1],"tags":[679,111,621,622,623,234,680,624],"_links":{"self":[{"href":"https:\/\/www.newwavefitness.com\/blog\/wp-json\/wp\/v2\/posts\/5354"}],"collection":[{"href":"https:\/\/www.newwavefitness.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newwavefitness.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newwavefitness.com\/blog\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newwavefitness.com\/blog\/wp-json\/wp\/v2\/comments?post=5354"}],"version-history":[{"count":1,"href":"https:\/\/www.newwavefitness.com\/blog\/wp-json\/wp\/v2\/posts\/5354\/revisions"}],"predecessor-version":[{"id":5405,"href":"https:\/\/www.newwavefitness.com\/blog\/wp-json\/wp\/v2\/posts\/5354\/revisions\/5405"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newwavefitness.com\/blog\/wp-json\/wp\/v2\/media\/5404"}],"wp:attachment":[{"href":"https:\/\/www.newwavefitness.com\/blog\/wp-json\/wp\/v2\/media?parent=5354"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newwavefitness.com\/blog\/wp-json\/wp\/v2\/categories?post=5354"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newwavefitness.com\/blog\/wp-json\/wp\/v2\/tags?post=5354"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}