3 Bed Stretches for Hip & Back Relief
Discover 3 easy bed stretches to relieve hip and lower back tension. Perfect for morning, night, or post-work relaxation.
3 Best Bed Stretches for Hip and Lower Back Pain Relief
Confession: We love stretches you can do without leaving your bed! These 3 simple movements help release tension in your hips and lower back - perfect for morning routines, pre-sleep relaxation, or post-work unwinding.
Why Bed Stretches Work
- Requires no equipment
- Gentle on joints
- Improves flexibility
- Reduces muscle stiffness
- Promotes relaxation
1. Bed-Friendly Back Extension Stretch
Targets: Lower back, shoulders
How to do it:
1. Lie face down on your bed
2. Place hands under shoulders (palms down)
3. Inhale as you straighten arms to lift chest
4. Keep gaze forward or slightly upward
5. Exhale as you lower back down
6. Repeat 5-8 times
2. 90-90 Windshield Wiper Stretch
Targets: Hips, inner thighs
Step-by-step:
1. Lie on your back with knees bent
2. Keep feet flat on mattress
3. Slowly let both knees fall to one side
4. Return to center
5. Repeat on opposite side
6. Move with your breath for 5 reps/side
3. Gentle Lumbar Twist Stretch
Targets: Spine, glutes, hips
Instructions:
1. Lie flat with legs extended
2. Bend right knee to 90° angle
3. Use left hand to guide knee across body
4. Keep shoulders on bed
5. Hold for 30 seconds
6. Switch sides
Pro Tips for Better Results
- Perform stretches slowly
- Breathe deeply throughout
- Stop if you feel pain
- Try morning and night
- Use pillows for support if needed
Conclusion: These 3 simple bed stretches can significantly improve flexibility and reduce tension in your hips and lower back. Make them part of your daily routine for better mobility and relaxation.