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Wake up without stiffness and pain! Dr. Matt Eiken from The Mauldin Clinic explains why so many people experience back pain by mid-morning and what you can do about it.
In this episode, you’ll discover a simple morning mobility routine that addresses the effects of sleep-induced stiffness. These easy exercises take just minutes but can transform how your body feels throughout the entire day.
Perfect for anyone who wakes up feeling tight, shuffles to their morning coffee, and wants to start their day with more energy and less discomfort.
Good morning! I’m Doctor Matt Eiken from The Mauldin Clinic here in Mauldin, South Carolina. And today I want to talk about something that can genuinely change how your entire day feels… and that’s your morning mobility routine.
Now, here’s what I see all the time in practice. People wake up stiff, they shuffle to the coffee maker, maybe they stretch a tiny bit, and then they wonder why their back hurts by ten a m. Sound familiar?
Here’s the thing. When you sleep, your body is stationary for six to eight hours. Your muscles tighten up, your joints get a little sticky, and that fluid in your discs… it redistributes. So if you jump straight from bed into your day, you’re asking cold, stiff tissues to perform. That’s when injuries happen.
Let me give you three simple moves you can do in about five minutes. And I promise, they’ll make a difference.
First… the cat cow stretch. You’ve probably heard of this one. Get on your hands and knees, and gently arch your back up like a cat, then let it sag down like a cow. Do this slowly… five to ten times. What you’re doing is waking up every segment of your spine. You’re getting fluid moving, you’re activating those little stabilizer muscles. This is gold for anyone with lower back stiffness.
Second move… hip circles. Stand up, put your hands on your hips, and make big slow circles with your hips. Go clockwise ten times, then counterclockwise ten times. Your hips carry you all day long. If they’re tight, everything above and below compensates. This simple move lubricates the hip joint and loosens up your pelvis. Trust me… your lower back will thank you.
Third… shoulder rolls and neck tilts. Roll your shoulders backward ten times… nice and slow. Then gently tilt your head side to side, holding each side for about ten seconds. If you sit at a desk or look at your phone a lot, your neck and shoulders are working overtime. This releases that tension before it builds up.
Now, you know what’s beautiful about this routine? You can do it in your pajamas. You don’t need a gym. You don’t need equipment. Just five minutes and a little bit of floor space.
Here’s my challenge for you. Try this every morning for one week. Just seven days. I bet you’ll notice you feel more awake, more flexible, and way less achy as the day goes on.
And listen… if you’re doing these moves and something hurts… not the good stretching feeling, but actual pain… that’s your body telling you something needs attention. That’s when it’s time to come see us. We can figure out what’s going on and get you moving the way you should be.
At The Mauldin Clinic, we’re all about helping you take care of your body so you can do the things you love without pain holding you back. If you’ve got questions about this routine or anything else, give us a call. We’re right here in Mauldin and we’d love to help.
Alright, that’s it for today. Start tomorrow morning with these three moves. Your body’s going to love you for it.
Take care, and we’ll talk soon.