It’s common for folks with back, butt, and sciatica pain to have more pain and stiffness first thing in the morning. This can make getting out of bed difficult and painful. In this video, I share with you 4 tips or techniques for reducing lower back pain when getting out of bed.
1- Heel slide + log roll technique: Instead of lifting from your hips first thing in the morning to bend your knees up and sit up, try sliding your heels first. Then, reach with your arm to begin rolling onto your side, letting your knees naturally follow as you end up side lying. Then, use your arm to push up as you let your legs fall off the side of the bed. This technique requires less work from you belly, back, and hip flexors- which are often sensitive first thing in the morning if you have back, butt, or sciatica pain.
2- Walk-off technique: If you’re a side sleeper, semi-side sleeper, or belly sleeper, then try walking off the bed… like this. Lying flat on your belly, hands up near your shoulders (push up position), angle your body such that you can drop one leg off the bed. Begin pushing your upper body up, as if keeping your back straight, as you walk the other leg off the bed. The goal here is to reduce the amount of bend in your back first thing in the morning. Not that bending is bad- but it is often sensitive in folks who have back pain and sciatica first thing in the morning.
3- Visualization: Do you go to bed or wake up dreading getting out of bed in the morning because you know it will hurt? If so, you’re well trained. Try breaking that negative and predictive thought pattern by visualizing a different scenario- one where you get up and it’s pain free. And don’t just visualize it, feel how you would feel doing it. Your reality becomes what you think about.
4-Use Movement As Medicine: If you have a motion that feels safe (yummy) and good, then why not try it right before you get up in the morning. To see if (like a pill) it can reduce the pain you experience when getting up. Do it right there while you're still laying in bed.
Hope this helps! If you have back, butt, or sciatica pain that is worst first thing in the morning- give these things a try and let me know your thoughts in the comments section below.
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