What exercises to do in the morning?

by David Warner
(England)

Hi Sarah,

Firstly I want to say thank you for answering this question and also thanks for your great book - "the back sufferers' bible" which has been of unparalleled use for me in my current condition.

I have been suffering from what seems to be Facet Joint Arthropathy as described in your book (no official diagnosis)and am currently in the chronic stage. As such I am following the routine as described in the evenings (although I have not yet added the back block or the diagonal toe touches).

In the mornings however I am unsure what the correct level of exercise should be. I wake up stiff and immobile (of course) but not currently in any pain. I want to exercise in such a way as to mobilise my hips and lower back (and get abdominals and buttocks firing correctly) but am unsure if completing the whole routine in the mornings is a good idea or if this will be too much.

Currently my morning routine is as follows:
10 minute walk to warm up (focusing on keeping hips forwards and swinging freely)
Yoga stretch cat/cow
Rolling on spine
Segmental Bridging
Buttock Strengthening exercise (as prescribed by physiotherapist)
Squat to Child Pose to Cobra
Rocking knees to chest
Reverse curl ups
Floor twists

I am then able to spend at least an hour lying on my back (I now working lying down since sitting brings on discomfort very quickly and is in my own opinion the root cause of the issue)

I work from home (and for myself) and am able/willing to spend whatever time/effort required to help myself out of this predicament. My concern of course is that in spending too much time exercising I may be slowing down the healing process rather than speeding it up. I certainly notice that after this morning routine my back feels tender in a way in which is didn't when I woke which is why I am seeking your advice.

Thanks again for any advice you can give me.

All the best,

David Warner