How to Home-Treat Lower Back Stiffness (Naturally)

Did you ever wonder why lower back stiffness bothers you much more in the morning – Right after you wake up?

It’s because this dull and nagging sensation in your lower back gets worse when the blood circulation is slower, like in the morning.

It also gets worse in cold and damp weather. But I’m sure you’re aware of that.


Another reason not to take a nap on your desk


Lower back stiffness can really make you feel old.

Every time you bend over you have to rise back up slowly and still it hurts.

To get up from bed you have to roll sideways and you definitely can’t enjoy your favorite sport without feeling stiff for the next 2-3 days.

6 Common Causes for Lower Back Stiffness

If you’re tired of  waking up cursing your life and walking around like a human ruler, you’ll have to dig deep and find the root cause of your low back stiffness. You have to do it yourself, because most doctors won’t do it for you, unfortunately.

Here are a few possible causes for your back problems:

#1 – Lack of Physical Activity

Lack of physical activity weakens your core muscles which support your spine. A spine that is not properly supported is easily susceptible to injuries, such as strains, pinched nerves, disc bulges and herniated discs.


Exercising on a daily basis (especially walking while swinging your arms) is a great way to get the blood flowing, increase circulation (this is what a hot shower does and why it relieves your pain), release those feel-good endorphins, and help clear nasty toxins from the body.

Be sure to clear any other exercise with your doctor.

#2 – Bad Posture

If your job requires that you bend over your desk with a bad posture, this may cause lower back pain in the morning and all through the day. Also, sitting most of the day makes your core muscles “sleepy” (among other hazardous results).

When the core muscles do not support the spine properly, damage to the discs in your spine can easily occur. This damage is known as a disc bulge, or worse – Disc herniation.

Your body goes into a state of panic and tightens all the muscles in your lower back so you won’t be able to move and cause MORE damage.


The obvious solution is to strengthen your core muscles through core exercises. Be aware, core exercises are not just random stretches.

Stretches are probably not a good idea because they fight the body’s defense mechanism (which is why your back is stiff). Instead, a better idea is doing stabilizing core exercises, as demonstrated Here.

Also, here’s how I fixed my posture with a helpful little gadget.

#3 – Bad Mattress

A poor mattress supports poor sleeping postures and strains muscles, and forces your body to attempt to realign and regain stability when you get moving. At this time the body may experience aches and discomfort as it attempts to readjust and function in proper alignment.


There is no one mattress that is the perfect fit for all. Personal preference in this matter goes a long way. The best mattress for you would likely be the mattress that offers the most support to the strained area while being comfortable enough to get a good nights’ sleep.

For lower back stiffness, a medium firm mattress is usually recommended.

If  you can’t buy a new mattress right now, you can get the next best thing – A 3 inch memory foam top like this one.

#4 – Sleep Posture

A poor sleeping posture can lock your body in a bad position for hours, causing reduced blood flow to the local muscles, and a buildup of lactic acid, causing back stiffness.


Try to sleep either on your side or on your back — as stomach sleeping causes unnecessary stress on the low back and spine.

And I highly recommend that you consider a good quality body pillow. It can be a life saver for people “stuck” with bad sleep postures and there’s a good reason why pregnant women love them so much.

Here’s my detailed review for the top 3 body pillows (in 2014).

#5 – Overweight/Poor diet

Being overweight causes you to carry unnecessary poundage, which puts strain on your joints, muscles, tendons and ligaments.

A poor diet is usually high in simple carbohydrates which cause weak muscles, bad posture and lethargy.


Most of us know by now all about healthy eating. You don’t have to start an official diet or even count calories. Just do your best to eat less junk and eat real, healthy food. Replace your snacks with healthy snacks and have as much fruits and vegetables as you can.

#6 – Cold/Damp environment

Living or working in cold or damp environment causes your low back muscles to stiffen because the cold or damp affects the blood flow throughout the body.


If your bedroom is drafty, seal the windows or door. If it is cold, try a space heater or using extra blankets to prevent that cold or dampness from stiffening your body. The same goes for any room you spend a lot of time in.

Low Back Stiffness – Fast Pain Relief

If there’s one thing I’ve learned over the years, is that the first step of healing is natural (pill-free!) pain relief.

And while most people reach for muscle relaxants like Motrin and pain relievers like Aleve to get them going, you don’t need to (If you need a reminder about the dangers of back pain medication – Here it is)

4 Natural and Effective Ways to Relax Your Stiff Back – Right Now:

1. Hot Shower – A hot shower serves as a means to induce sweating, promote blood circulation and release muscle spasms. Simply stand under the hot water and… relax.


2.  Massage – You can either try to massage the stiff area yourself or ask someone else to do that for you. If there’s no one around (or they’re all suddenly busy), a trigger-point foam roller is an excellent solution.

You lay flat on the foam roller and move back and forth while the little trigger points massage and relax your lower back in just minutes. I highly recommend the Grid Foam Roller for this purpose.


3. Infrared Heating Pad – An infrared heating pad is in my opinion superior to the regular electric heating pad because the infrared rays penetrate deeper into your tissues and promote the healing of the area, not just relieve the pain (very effectively I should add…). If you haven’t heard about this natural pain relief method, it’s time to find out.


4. Damage Control Exercises – After a hot shower, do some gentle knee bends. As far as you can go without falling. This exercise works almost 90% of the skeletal muscles.

Find a counter or a chair for support, then exhale and squat as low as you can, then inhale and stand up again. Try to do 10 of these.


Don’t let morning stiffness cut your day (and life) short, and don’t let it debilitate you to a point you can’t function normally in your life.

Effective natural solution are out there just waiting for you to find out about them. And I believe you just did.

What will you do next?

To your health & happiness,



PAID ENDORSEMENT DISCLOSURE: In order for me to support my blogging activities, I may receive monetary compensation or other types of remuneration for my endorsement, recommendation, testimonial and/or link to any products or services from this blog..

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>