Try this:Before you get out of bed, push back the covers and pull one knee gently but firmly into your torso, exhaling completely on the pull. Then repeat on the other side. Then pull both knees in and hold for 10 seconds, breathing normally but deeply. Next, lying on your back and with your arms at your sides, roll your shoulder blades and upper back off the mattress, sliding your palms forward across the mattress top and gently return to a relaxed supine (belly up) position. Repeat four times. Then get up normally.
This should give you a chance to gradually increase the circulation in your back muscles while expanding your mobility before you raise your torso off the mattress, which can be hard on the back when your body is not warmed up.
