Woman scowling in pain and rubbing her neck

Stretches for Morning Back and Neck Stiffness

Many individuals have back and neck stiffness in the morning and attribute it to a bad sleeping position or stress. As a matter of fact, there may be other factors that are not being considered.

Nault Chiropractic can help you with back and neck stiffness though proper adjustments and treatment. We know how important it is to feel your best, and our trained staff can help you do just that without harsh medicines. Our holistic approach can help you feel your best naturally. To schedule your appointment, contact Nault Chiropractic today.

Here are a few ways that you can prevent your back and your neck from being stiff in the morning and start your day off better.

Check your mouth and teeth for signs of wear

Your neck and back are intricately connected to other parts of your body, especially your teeth. If you grind your teeth during the night, you are likely to wake up with neck and back stiffness along with headaches and other aches and pains. However, there is a simple way to get rid of this problem – a mouth guard.

Mouth guards resemble the type of equipment that boxers and hockey players wear on the field. Placing it on the teeth when you sleep will protect your mouth, back and neck from many stresses that may cause pain in the morning.

Stretch your neck and back

There are many stretches that you can perform when you feel stiffness in your neck and back that will help to relieve the tension. A few of them will be mentioned below.

The trunk stretch – This stretch can be done as soon as you wake up in the morning. Lie on your back with your knees bent at a 45° angle and your feet on the bed. Slowly move your knees as far as you can to your right side without moving your upper torso. Stretch for at least 10 seconds when you have reached the limit of your flexibility. Repeat on the other side.

The neck retraction – Sit in an upright position with your eyes straightforward and your chin straight out. Slowly retract your neck without dipping your chin as far back as it can go. Hold this position for five seconds and repeat five times.

The neck rotation – After you perform the neck retraction, you can add the neck rotation to it for added benefit. When you have retracted your neck, slowly move your neck from left to right without dipping your chance. When you have reached the limit of your flexibility on either side, hold for at least 10 seconds.

Make sure that you maintain good posture throughout the day

One of the biggest stresses that you can put on the body is that posture. Take a break at least once every 20 minutes if your job requires you to remain stationary at a desk. Check yourself every so often to make sure that you are not putting any undue stress on your neck and back from your sedentary position.