Bedtime Stretches To Relieve Lower Back Pain

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It happens to many people when they are sitting, their back sore and hips aching, so they are raising a question what is the problem and how to solve it. Most have to admit, that they ae not permanently stretching or doing yoga each day, even that is recommended to do

Of course, these eight bedtime stretches are not a cure for lower back pain, however, they help so much, as they instantly relief.

Even these stretches are pretty basic, they are very effective in a really deep release of the lower back. As the time goes on you can move deeper and deeper into each stretch, and you’ll see results as you practice this routine regularly.

This routine is helpful for your lower back, but at the same time relaxing and restful.  You should be focused on your back and hips.

Hold each posture as long as you’d can or like.  You don’t need to count but you’ll need some kind of guideline for it.

Here are the stretches:

  1. Knee Hugs

Instructions:

–           Starting position – lie on your back with your back straight and relaxed and your legs extended.

–           Keeping your lower back on the bed and your hips level, bend your right knee in towards your right armpit.  Working hard, squeeze your knee for a slow count of ten.

–           Extend your legs out straight and repeat on the left side, then extend legs again and bring both knees to your chest, crossing your arms over your shins, keeping your lower back on the bed.

Hold for ten.

  1. Thread the Needle

Instructions:

–           Starting position – Bending your knees, place the soles of your feet flat on the bed about hip-distance apart.

–           Walk your heels in towards your butt

–           Keeping your toes flexed, cross your right ankle over your left thigh.

–           Threading your right hand through the window of your legs, hold onto your shin along with your left hand and gently pull your shin in towards your body.

–           Keeping your hips square, pull your left shin in and simultaneously press your right knee away.

Count to ten and repeat on the opposite side.

  1. Gentle Bridge

Instructions:

–           Starting position – lie with your knees bent and feet flat on the bed.

–           Crawl your feet in towards your butt and keep your heels at your fingertips.

–           Inhaling, lift your hips off the bed.

–           Slowly count to five and lower down.

Repeat as many times as it is comfortable for you

  1. Knees Together Sway

Instructions:

–           Starting position – from laying position walk your feet out away from your butt and let them rest wherever feels comfortable. The feet should be wider than hips distance apart and knees resting against each other.

–           Letting your left leg fall out further to the left and your right leg fall in, close the gap.

–           Sway with knees slowly back and forth for a couple breaths.

–           Repeat on another side

  1. Bottoms of the Feet Together

Instructions:

–           Starting position –laying on the bed face up, touch the bottoms of your feet together, in most comfortable position for you.

–           Let your legs fall open

–           Stay here for a few breaths and return to starting position.

Repeat as many times as it is comfortable for you

  1. Child’s pose

Instructions:

–           Starting position – on all fours, releasing your toes onto the bed and separating your knees hip-distance or wider

–           Lower your butt back towards your heels.

–           Folding the torso over your thighs feel your spine lengthen from your tailbone all the way up to the neck.

–           Stay here for ten long relaxing breaths and return to starting position..\

Repeat as many times as it is comfortable for you

  1. Pigeon

Instructions:

–           Starting position – on all fours,

–           Sliding your right knee forward towards your right hand, slide your right foot to forward and to the left

–           Then sliding your left leg back as far as possible, keep your hips square to the floor.

–           Remaining upright on your hands, sink the hips forward and down for at least twenty seconds. For the deeper stretch, rest on your forearms then chest and head on the floor (shown on picture).

Repeat on the opposite side.

  1. Spinal Twist

Instructions:

–           Starting position – Lie on your back and lift and bend your legs with your shins parallel to the ceiling.

–           Lower slowly your knees down to the right and rest them on the bed, keeping your shoulders flat on the bed and turn your head to look the opposite side.

–           Relax here for at twenty breaths.

–           Another option to rest is with your hand on your knees to keep them weighted down.

Repeat on another side and sleep tight!