Wakeout pack — 12 exercises

Lower Back Warm Up

Morning exercises to activate and protect lower back muscles.

standingbedroom / living roommorningdo anywhere12 exercises

30-second preview

Reach for this when…

Your lower back feels stiff after a night's sleep and you want to wake it up gently before the day gets going.

Why this happens

The lumbar spine stiffens overnight. Seven or eight hours of horizontal, mostly motionless sleep lets synovial fluid grow viscous and the erector spinae cool down, which is why that first bend to tie your shoes feels like asking a cold engine to redline. This pack is built for the ten minutes between bed and breakfast — gentle, standing movements that pump synovial fluid back through the lumbar facet joints and gradually recruit the muscles that will carry you upright all day. The goal isn't a workout. It's telling a back that's been neutral for hours that it's about to be vertical, loaded, and occasionally twisting to reach the kettle. Most desk workers notice their back tolerates sitting better when they spend a few minutes waking it up first, rather than going straight from pillow to chair and expecting the lumbar spine to sort itself out mid-morning.

About this routine

Best as the first movement of your day, done standing in pajamas before coffee. No mat needed, about four minutes, room for a bathrobe. Skip if you have an active disc injury, sciatica flaring into the leg, or post-surgical restrictions — those need a physio, not a morning routine. Safe during uncomplicated pregnancy. Not medical advice, just a gentler way to start the day than going straight from mattress to office chair.

The routine

12 exercises in this pack

Assisted Bow Hold

Assisted Side Reaches

Bow And Hold

Circle Bows

Crescent Moon - Left Arm

Crescent Moon - Right Arm

6 more in this pack

Unlock the full routine.

The iOS app plays all 12 exercises in order, with audio cues, countdown, and a streak that keeps you honest.

Get the iOS app

Use this pack when you need to…

Built for these moments

Strengthen Back

Desk yoga and focused moves that strengthen and stretch your lower back and give your spine some kind attention.

Why this pack: Bow And Hold, Circle Bows and Assisted Bow Hold wake up and protect your lower back muscles, a friendly morning start on the way to a stronger back.

Engage My Hips

Hip exercises, leg stretches, kicks and Pilates-style moves that get your hips and legs happily in motion.

Why this pack: Your hips and lower back work as a team, so Under-knee Touches, Ankle Holds and Circle Bows get your hips moving right along with your back.

Engage My Core

Torso twists, side touches and similar moves that work your whole core: your abs, your sides and your lower back.

Why this pack: Your lower back is a key part of your core, and Torso Rotation, Leaning Torso Rotations and Crescent Moon reaches get it switched on for the morning.

Frequently asked

What people ask about lower back warm up

Why is my lower back so stiff every morning?

Overnight immobility is the main reason. Synovial fluid in your lumbar facet joints becomes more viscous without movement, and the discs rehydrate slightly, both of which temporarily reduce range of motion. Add a soft mattress or a day job that keeps you seated, and the erector spinae wakes up tight. The stiffness usually resolves within 20 to 30 minutes of normal activity, but gentle morning mobility work shortens that window substantially.

Should I stretch my lower back right when I wake up or wait?

Give it five minutes of light standing or walking first, then stretch. Disc tissue is slightly more hydrated on waking, which means it's also more vulnerable to end-range forward bending. A few minutes of gentle standing movement — like the ones in this pack — warms the joints and lets hydrostatic pressure settle before you ask the lumbar spine for any real range.

Is this different from a regular lower back routine?

Yes. This pack is specifically morning-coded and preventive. For acute pain at the desk, use the lower back tension release pack. For building protective strength, use the lower back strength pack. This one assumes a healthy back that simply stiffens overnight and needs a thoughtful on-ramp before the day's demands.

Can I do this if I already have lower back pain?

If the pain is mild, non-radiating tension, this pack is usually fine and often helps. If the pain is sharp, shoots down a leg, worsens with bending, or followed a specific injury, skip it and see a physician. Morning warm-ups are designed for stiff-but-healthy backs, not for managing structural issues like disc herniation or nerve impingement.

How long until I notice a difference?

Most people feel better-moving within a week of daily use. The short-term effect — looser hips, easier forward bend, less stiffness putting on socks — shows up on day one. The cumulative effect, where mornings stop starting with a wince, takes about seven to ten mornings of consistency. Miss a few days and the stiffness returns, which is the whole argument for doing it routinely.

Packs built for the same body, a slightly different moment.