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6 Stretches For Back Pain That Are So Easy You Can Do Them In Bed

Trying to live your life with back pain is really hard. Having to try and focus on your work while you have a constant ache in your back can be really challenging. There are ways you can treat pain with medication or massage, but sometimes that is not an option.


For those of us who can't get a massage every week, there are actually some simple stretches you can do from the comfort of your own bed that will help soothe your sore muscles. Doing these quick and easy moves before you leave your warm and toasty bed will help make your back stronger, more resilient, and more capable of handling your busy days.

Knees To Chest Stretch

This is so simple to do when you first wake up. All you need to do is lie on your back with your legs extended, then slowly lift one or both knees into your chest. Clasp your fingers around your knee (or knees) and pull down gently to stretch further. If you do one at a time, keep your other leg relaxed while stretching. Hold it for 15-30 seconds before releasing it and repeating it on the other side.

Hamstring Stretch

While on your back raise 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. Switch sides after 30 seconds.

Figure 4 Stretch

On your back put your feet flat on the bed. Cross your right ankle over your left knee and let the right leg bend outwards. Put your hands behind your leg thigh and gently pull it towards your chest. Hold for 30 seconds before releasing and switch sides.

There are even more simple stretches that are absolutely essential if you have back pain...

Spinal Twist

This one is absolutely the best if you have a sore back. Bend your knees into your chest while you lay on your back. Extend your arms out straight to the side and then let your legs drop to one side. Lift your knees and switch to the other side, holding each side for around 30 seconds.

Cobra Pose


Roll onto your stomach and reach out your arms. Press down and lift your torso off the bed, keeping a little bit of a bend in your elbows. Keep your shoulders down and lengthen your neck, stretching it back if it is comfortable to do so. Hold your torso up for 30 seconds.

Child's Pose

After your Cobra Pose, sit back onto your legs but keep your hands on the mat. You will be facing down towards the bed while you stretch your arms forward as far as you can while remaining seated back on your feet.  

Doing any or all of these stretches in the morning will help you keep back pain out of your life. Share with someone you know who is constantly struggling with back pain to help them out!