5 Bed Stretches To Reduce Lower Back Pain

5 Bed Stretches To Reduce Lower Back Pain Lie on your back with both knees bent and your feet flat on the floor or mattress. draw your knees toward your chest, just enough to grasp your lower legs. interlace your fingers just below the knees. gently pull your knees closer to your torso with your hands. hold for 30 seconds or as long as feels comfortable. 5. prone rectus femoris stretch. lay on the edge of your bed on your stomach. place one foot on the ground and bring the opposite foot that is on the bed towards your back. wrap the band around your foot, then pull the strap towards your head. hold this position for 10 20 seconds, switch legs, and repeat.

5 Bed Stretches To Reduce Lower Back Pain Pelvic circles. now, bring both knees at a 90 degree angle and hold your legs with your hands. gently move side to side or move in a circular motion to massage your lower back gently. keep your lower back neutral by avoiding bringing your knees all the way to your chest. this movement will also activate your inner core muscles while in bed. Kick through the heels and engage your core. hold for at least 30 seconds, working your way up to one minute. 11. pigeon pose. fatcamera getty images. tight hip flexors can lead to lower back. Repeat steps 2–4 with your left leg. repeat 3 times for each leg. to make this stretch more difficult, simultaneously bring your knees to your chest for 15–20 seconds. do this 3 times, with. Place your arms along the sides of your body. using your buttock muscles, lift your hips up. ease into it. don’t feel like you need to go too high too fast. just lift until you feel the stretch.