This routine is for people who wake up with a tight or painful lower back. Awaken all the muscles in the area before going on with your day. The four exercises ensure you start on the right foot. Do 1-2 sets of 30 seconds/each: 1 - Bottoms Up (0:03) Tense up your abs to start your day. Do this exercise one leg at a time if two is too difficult for you. 2 - Hip Rotations (0:09) This exercise gets rid of a lot of build-up tension around your hips. Keep your shoulder blades on the floor as you rotate. You might not be able to reach the floor and will try to compensate by lifting the opposite shoulder off the floor. 3 - Side-Lying Quad Stretch (0:15) Most people who consult me for lower back pain have tight Quads. I've met many who are unable to reach their leg behind them. These stretches should be like brushing your teeth if you sit all the time. 4 - Unilateral Hip Bridges with Roation (0:22) Likewise, people with lower back pain also have weak hamstrings and glutes. They are asleep. Simple bridges done on one leg are excellent to wake them up. Skip the rotation if you feel too weak to do it without wobbling all over the place. // A little movement early in your day spares you from bigger problems later on. Take this time to prepare yourself for your day.