Bed Time Stretches to Relieve Low Back Pain

One of the remedies you can do if you experience low back pain is to rest and sleep it away. But what if it is the reason for sleepless nights? There are other effective remedies if you cannot rest or sleep away the pain because of the discomfort it causes. You can use a hot or cold compress, take pain relievers or Dr. Ho’s 2 in 1 Back Decompression Belt which you can check Halo Health reviews for more details. You can also stretch the pain out before bedtime and in that way you can finally have a good night sleep and rest.

It is very common to experience back pain in the morning especially if you slept in a wrong position. Make sure that if you are sleeping, you are in your most comfortable resting and sleeping position. That will depend on you if you want to face right or left or maybe just lying in your back. Whichever way you are comfortable to sleep, do it in order to prevent back pain in the morning. You can also add pillows if that would fit.

Stretches That Will Help to Wake Up Without Back Pain:

  1. Knee to chest lower back stretch

How to do this:

Lie on a flat surface with your back. Stretch your knees reaching your chest. Use both your hands to hold your knees. Hold on to this position for 5 to 10 seconds then shift into your other knee. You can do this within a minute.  

You can do this before going to sleep. If you prefer, you can put your yoga mat beside your bed so you can go straight to sleep after stretching.

  1. Spinal/back twist

How to do this:

Begin by lying on the floor or any flat surface with your back. Extend your arms on both sides. Your body will make a look like a letter “T”. Twist your upper torso while your knees are touching your chest. Stay in the position for 5 to 10 seconds and while on it, inhale, exhale. Repeat 10 times. You can do this yoga style with proper breathing techniques.

  1. Child Pose

How to do this:

Start by kneeling on the floor or any flat surface. Slowly sit back on your heels and lie down your upper torso facing the floor. Extend your hands above your head and your palm touching the floor. Stay in the position for 3 to 5 minutes but be sure to breathe deeply so you will be aware if there is any discomfort in the back. Remember that you are doing this to prevent back pain and if you do not inhale and exhale, you will most likely get back pain instead.

  1. Legs Up

How to do this:

This is very simple to do and is also good for core muscles. Start by lying down on the floor or any flat surface. Look at the ceiling while your palms are both touching the ground. Slowly lift your legs up but be sure that they are not bent. Stay in the position for 5 to 10 minutes. Do not also forget to do the proper breathing techniques for this stretching to be more effective and to really avoid back pain.

  1. Neck Stretching

How to do this:

This is also very simple to do. You can just sit on your bed while doing this. It is not necessary to sit on your yoga mat or on the floor depending on your preference of comfort. Bend your head to the right while your right hand is reaching your left ear. Make sure that your hands are nowhere but above your head. Stay in the position for 5 to 10 seconds then shift to the other side. Repeat 10 to 20 times. You can also do forward and backward stretch. You can look up while your fingertips are touching your chin like support. And the other position is to look down and your hands are touching the back of your neck as support. Same procedure on the repetition.

  1. Bear Hug

How to do this:

You can either sit or stand while doing this stretching. Start by opening your arms wide like you are about to hug someone. Slowly cross your arms touching your back. Be sure that your back is straight and you are in proper posture. Do the proper breathing technique: inhale, exhale. Stay in the position for 20 to 30 seconds. Make sure that your shoulders are relaxed and not stressed out while your hands are touching your back.

These are just simple and easy bedtime stretchings to relieve or even prevent you to have low back pain. You do not want to wake up with the discomfort of back pain so for you to not experience it, you can do the stretching tips above.