Living with back pain can be truly difficult. And it’s true that with massage or medication in many cases it can be relieved, but it’s not always an option and not always within our reach.
That’s why we recommend some simple stretches that you can do in bed and that will help you calm the pain.
6 Simple stretches you can do in bed
1- Child’s pose
Sit on your legs, look at the bed and stretch your arms as far as you can, while keeping your hands supported and remaining seated on your feet.
2- Cobra pose
Lie down on your stomach and stretch out your arms. Press the bed with your hands and lift your torso, keeping a little curve in your elbows. Keep your shoulders down and lengthen your neck, stretching it back. Hold this position about 30 seconds.
3- Twist spinal
Without a doubt the best stretch for back pain. Bend your knees over your chest while you lie on your back. Extend your arms to one side, then let your legs fall to the other. Lift your knees and switch sides, staying on each for 30 seconds.
4- Hamstring Stretching
While lying on your back, lift one leg as high as you can while keeping your pelvis on the bed. Use your hands to pull your leg slowly towards your head. Change sides after 30 seconds.
5- Knees to chest
It’s so simple that you can do it even when you’re just awake. Lie on your back with your legs extended, and then lift one or both knees to your chest. Bring your hands around your knees and gently pull down to stretch more. Hold for 30 seconds before release, and if you’ve only done it with one leg, switch sides.
6- The 4
Lie on your back and put your feet on the bed. Cross your right ankle over your left knee and let your right leg bend outward. Place your hands behind your thigh and pull gently towards your chest. Hold for 30 seconds before releasing and switch sides.