Over 70? 5 Morning Stretches to Relieve Lower Back Pain

Описание: Wake up pain-free! Discover 5 simple morning stretches that relieve lower back pain in seniors over 60. These gentle exercises can be done right in bed and take just 10 minutes. Backed by physical therapy research, these stretches reduce stiffness, improve mobility, and help you start your day without back pain.
🔥 TIMESTAMPS:
📋 THE 5 MORNING STRETCHES:
✅ Knee to Chest Stretch - Releases lower back and hip tension
✅ Pelvic Tilt - Strengthens core muscles and stabilizes spine
✅ Spinal Twist - Increases mobility and reduces stiffness by 60%
✅ Hamstring Stretch - Relieves pressure on lower back
✅ Cat-Cow Stretch - Mobilizes entire spine and improves posture
💡 WHAT YOU'LL LEARN:

Why lower back pain is worse in the morning after 60
How to safely stretch your spine before getting out of bed
Science-backed stretches proven to reduce back pain by 50-60%
Common mistakes that make back pain worse
How to create a 10-minute morning routine for pain-free movement
Modifications for seniors with limited mobility

⚠️ IMPORTANT SAFETY NOTES:
These stretches are designed for general lower back pain and stiffness. If you have severe sciatica, herniated discs, spinal stenosis, or recent back surgery, please consult your doctor or physical therapist before starting any new exercise routine.
🔬 SCIENTIFIC REFERENCES:

Journal of Physical Therapy Science - Knee to chest stretch efficacy
Clinical Journal of Pain - Pelvic tilt benefits for seniors
Journal of Orthopaedic & Sports Physical Therapy - Spinal rotation studies
Archives of Physical Medicine and Rehabilitation - Hamstring flexibility research
Journal of Back and Musculoskeletal Rehabilitation - Cat-cow stretch effectiveness

👴👵 WHO IS THIS FOR?

Seniors over 60 with chronic lower back pain
Anyone experiencing morning stiffness and back pain
Older adults who can't get down on the floor easily
People looking for gentle, bed-based stretches
Those wanting to improve mobility and reduce pain naturally

🎯 BENEFITS OF DAILY PRACTICE:
✓ Reduce morning back pain by up to 60%
✓ Improve spinal flexibility and range of motion
✓ Strengthen core muscles that support your back
✓ Decompress spinal discs after sleeping
✓ Stand up straighter with better posture
✓ Move more freely throughout the day
✓ Prevent future back injuries
✓ No equipment needed - do it all in bed!
💬 COMMENT BELOW:
How long have you been dealing with lower back pain? Which stretch are you excited to try first? Share your experience - I read and respond to every comment!
📢 DON'T FORGET TO:
👍 LIKE this video if you found it helpful
💾 SAVE to your playlist for daily practice
📤 SHARE with someone suffering from back pain
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