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.

Articles tagged "hip-pain-relief"

Articles tagged "hip-pain-relief"

3 Bed Stretches for Hip & Back Relief