Lower Back Stretches for Bed
Lower Back Stretches for Bed
Start by lying on your back with your knees bent and feet flat on the floor. As you exhale, slowly roll your knees to one side, bringing them as close to the floor as you can. Inhale as you roll back to the starting position. Repeat this stretch 3-5 times on each side.
Next, bring both knees up to your chest and wrap your arms around them. Hold this position for 30 seconds, then release and repeat 2-3 more times.
For a gentle spinal twist, start by lying on your back with both legs extended straight out in front of you. Slowly let both knees fall to one side, keeping both shoulders on the floor. Hold this position for 30 seconds before repeating on the other side.
To stretch your hip flexors and chest, begin in a hands and knees position with your wrists directly under your shoulders and knees directly under your hips. Exhale as you lift your left leg straight back behind you, keeping your pelvis level. Inhale as you return to the starting position. Repeat 8-10 times on each side.
Finally, lie down on one side of your body with both legs extended straight out in front of you. Place a pillow between your legs for support if needed. Gently pull the top leg toward your chest until you feel a stretch in the front of your hip (be sure not to arch or round your back). Hold this position for 30 seconds before repeating on the other side
The Best Way to Do Lower Back Stretches in Bed
Start by lying on your back with your knees bent and your feet flat on the ground. If you have any lower back pain, place a pillow under your knees for support. From this position, slowly curl your chin to your chest and then roll your head from side to side. Repeat this neck and shoulder stretch a few times.
Next, do a simple knee-to-chest stretch by bringing one knee up to your chest and hugging it with both arms. Hold for 20-30 seconds before repeating on the other side.
For a deeper chest stretch, cross one arm over your body and grab onto the opposite shoulder. Gently pull that shoulder down towards the ground as you open up your chest. Hold for 30 seconds before repeating on the other side.
Lastly, do a gentle Child’s Pose by sitting back on your heels with your feet together and toes pointing backwards. Reach forward with both arms stretched out in front of you and rest your forehead on the ground (or use a pillow). Breathe deeply in this position for at least 30 seconds before slowly coming back up to starting position.
How to Get the Most Out of Lower Back Stretches in Bed
1. Start by assuming child’s pose on the bed, with your knees bent and your hips resting on your heels.
2. From there, slowly walk your hands out in front of you until your arms are fully extended and you feel a stretch in your lower back.
3. Hold this stretch for 30 seconds before releasing and repeating on the other side.
4. You can also do a side bend stretch to target the muscles on the sides of your body that may be causing pain relief.
5. To do this stretch, start by lying on your left side with both legs straight out in front of you. Place your right hand on the bed beside you for support as you slowly lift your left arm over your head, letting it fall towards the bed behind you until you feel a stretch along the left side of your body from shoulder to hip
Tips for Avoiding Injury While Doing Lower Back Stretches in Bed
If you’re looking to do some lower back stretches in bed to relieve pain or tension, there are a few things you can do to avoid injury. First, when you’re getting into position for a stretch, be mindful of how you’re moving your body. If you experience any pain as you’re getting into position, stop and try another stretch. It’s also important to warm up your muscles before stretching them by doing some light movements or exercises first.
Once you’re in position for a stretch, hold it for 20-30 seconds and then release. Repeat the stretch on the other side of your body. And be sure to pay attention to your breath as you hold the stretch – inhale and exhale slowly and evenly.
If you start to feel any pain while stretching, ease off of the stretch or come out of it completely. It’s also important to listen to your body and not push yourself too hard – especially if you’re new to stretching or if it’s been awhile since you’ve done it regularly. Stretching should never hurt, so if it does, back off and try something else.
Finally, be sure to cool down after your stretches by doing some easy movements or exercises again before getting out of bed. This will help your muscles recover from the stretches and prevent injury.