Morning back exercises for a gentle start.

Use slow lying movements before asking your back to do too much. This routine uses app exercises that work well as a short morning sequence.

See morning routine Open app routine

Useful answer

Morning routines should be slow, short, and predictable.

If your back feels stiff after sleep, start with comfortable motion rather than intensity. A 5 to 10 minute sequence is enough for many people to loosen up without turning the morning into a workout.

5 to 10 minutes

Morning back routine

Pelvic tilt

Use 5 to 10 small reps to wake up lower back control.

Lower trunk rotation stretch

Roll the knees slowly to each side and hold up to 20 seconds.

Knees to chest

Pull one knee in gently for 5 seconds, then switch sides.

Pelvis and lower back lift

Lift the pelvis and lower back off the floor, hold 5 seconds, and lower slowly.

Make it a habit

The app's reminders and streak progress are useful for morning routines because consistency matters more than doing a hard session.

Install the app

If morning pain is severe, new, or does not improve, get medical advice.