Advice

Stretching your lower back before getting out of bed or as part of your nightly routine can relieve stiffness and improve spinal mobility.

Easy Bed Stretches

Knees-to-Chest Stretch

• Lie on your back and gently pull both knees toward your chest.
• Hold for 20 – 30 seconds.
• Repeat 2 – 3 times.

Supine Twist

With knees bent, drop them gently to one side while keeping your shoulders flat.

• Hold for 20 – 30 seconds, then switch sides.
• Pelvic Tilts in Bed
• Lie on your back with knees bent.
• Gently tilt your pelvis to press your lower back into the mattress, then release.
• Repeat 10 – 15 times.

Cat-Cow (Modified)

• While lying on your back, alternate arching and flattening your spine through gentle pelvic movement.

Tip – Use slow, intentional breathing to enhance the effect of each stretch.