Seniors Mobility Aids

Performing Lower Back Pain Workouts In Bed | 7 Stretches

Written by GrigorinaLoa
Last Updated :
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Physiologist Chris Travers explains how simple exercises like stretching can help “physical and mental relaxation and relieve muscle tension and soreness,” and as someone who has navigated through the realm of back pain, I’ve personally used it (and it works!)… [1]

In this article, I’m unveiling the TOP exercises, inclusive stretches, to arm you with a toolkit for a pain-free existence!…[1]

Keep reading to discover the premium list of expert-tested bed exercises (in no time!)…

Key Takeaways

  • Ease into Your Day: Bed exercises for lower back pain offer a gentle way to kickstart your morning, easing the transition from rest to activity.
  • Targeted Relief: Focused stretches like the Hip Flexor, Piriformis, and Hamstring Stretch target common sources of lower back discomfort, providing relief right where you need it.
  • Accessibility: These exercises require no special equipment and can be done in the comfort of your bed, making them a convenient choice for daily practice.

Lower Back Pain Bed Workouts in Bed | 7 Stretches To Bid Farewell to Morning Aches

Incorporating bed exercises for lower back pain into your morning routine can significantly alleviate discomfort, preparing you for the day ahead.

By targeting areas such as the hip flexors, hamstrings, and piriformis muscle, these stretches address the root causes of lower back pain.

Dive into these 7 stretches first thing in the morning!

1. Hip Flexor Stretch: A Comprehensive Guide

Often overlooked, tight hip flexors are a common source of lower back discomfort, especially for those accustomed to long hours of sitting [2]. 

Here’s how to perform the Hip Flexor Stretch:

  1. Begin by standing next to your bed or a raised platform. Place one foot on the bed, keeping the knee bent at a right angle.
  2. Push your hips forward while keeping your back straight and your other leg extended behind. Hold the position for 20-30 seconds, feeling the stretch in the front of your hip, then switch sides.
  3. Regularly practicing this stretch can help maintain pelvic alignment, thus reducing the chances of lower back pain – and use a STOT SPORTS back brace for extra support!
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Next, let’s delve into the Hip Flexor Stretch, which alleviates lower back tension. Thankfully, this tutorial guides you through the process, ensuring you nail the technique for maximum benefit.

Moving forward, let’s unveil the simplicity yet effectiveness of the Piriformis Stretch, another gem in your toolkit…

2. Piriformis Stretch: Unveiling Profound Muscle Relief

Master the simplicity yet effectiveness of the Piriformis Stretch to start each morning with less stiffness and more vitality. Here’s a step-by-step guide:

  1. Positioning: Begin by lying on your back on a mat or soft surface with both knees bent and feet flat on the ground.
  2. Engaging: Cross one leg over the other so that the ankle of one foot rests on the opposite knee. Stretching: Hold the thigh of the bottom leg and gently pull it towards your chest.
  3. As you do this, you’ll feel a stretch in the buttocks of the crossed-over leg, releasing the piriformis muscle’s stored tension.
  4. Holding: Maintain this position for 20-30 seconds, breathing deeply throughout. Repeating: Switch legs and repeat the stretch.

Now, focus on the Piriformis Stretch, a gem for unlocking hip flexibility. Watch this video by Jessica Valant Pilates to understand the precise movements leading to a world of relief.

Delving deeper, you’ll encounter the Hamstring Stretch as a vital routine to alleviate the strains pulling on your lower back.

3. Hamstring Stretch: Delving into Relief

Tight hamstrings can put stress on your lower back, causing unnecessary strain and discomfort. Here’s how to perform a proper Hamstring Stretch:

Lie on your back and extend one leg straight up. Use a towel or resistance band to hold the foot of your raised leg.

Gently pull your leg towards you while keeping it straight. Hold for 20-30 seconds and switch sides.

For a quick yet comprehensive guide, Hybrid Calisthenics offers a concise video on hamstring stretches.

Next, let’s explore the Prone Rectus Femoris Stretch…

4. Prone Rectus Femoris Stretch: Targeting the Front of Thighs

The rectus femoris muscle plays a direct role in the alignment and health of our lower back. Here’s how to stretch it:

Begin by lying down on your stomach. Bend one knee and gently pull your heel towards your buttocks using a strap or hand.

Keep your knees together and push your pelvis into the bed. Hold for 20-30 seconds, then switch legs.

Dive into this video by PT ACADEMY to discover how stretching the front of your thighs can be a game-changer for your lower back comfort.

Now, immerse yourself in the Supine Butterfly Stretch, a yogic pose that opens up your hips and inner thighs…

5. Supine Butterfly Stretch: Engaging Hips and Inner Thighs

Also known as the bound angle pose in yoga, this stretch is excellent for engaging your hips and stretching the inner thighs, indirectly aiding your lower back’s health. Here’s how to execute it:

Lie down on your back with your arms to your sides. Bend your knees and bring the soles of your feet together. Allow your knees to fall outward, creating a diamond shape with your legs.

Hold for 20-30 seconds, feeling the stretch in your inner thighs.

This tutorial by CORE Chiropractic illuminates the path to executing it with finesse.

Transition to the Seated Forward Bend, a stretch that elongates your spine, providing a sweet release for your back…

6. Seated Forward Bend: Stretching the Spine

Seated forward bend can be a game-changer for those facing chronic lower back pain. Here’s how to do it:

Sit on the floor with your legs stretched out in front of you. Inhale deeply, and as you exhale, lean forward from your hips, reaching towards your feet.

Hold the stretch for 20-30 seconds, noticing a gentle stretch along your spine.

For a quick recap, follow along with this video by Landon Slaughter to grasp the mechanics of this soothing stretch…

Finally, let’s venture into Cat-Cow Stretch, a classic move to mobilize your spine. 

7. Cat-Cow Stretch: Mobilizing the Spine

A classic yoga pose, the cat-cow stretch is excellent for mobilizing your spine and relieving lower back tension. Here’s how to perform it:

Begin on your hands and knees in a tabletop position. Inhale as you arch your back (cow pose), and exhale as you round your back (cat pose).

Repeat this movement for 1-2 minutes, moving smoothly between the two poses.

This tutorial by Howcast will guide you through the rhythmic flow of this rejuvenating exercise.

With a grasp of the exercises, you’ll have a couple of burning questions. Let’s address them…


1. How long will it take to see results from these exercises?

While individual results may vary, consistency is key. Many individuals may notice relief and improved mobility within a few days to a week of regular practice.

2. Can I do these exercises if I have severe back pain?

It’s advisable to consult with a healthcare professional before starting any new exercise routine, especially if you have severe or chronic back pain.

3. How often should I perform these exercises?

For optimal results, it’s recommended to perform these exercises daily as part of your morning routine.
However, listen to your body and adjust the frequency to meet your individual needs.

4. Do I need any special equipment for these exercises?

No, these exercises are designed to be done on your bed and require no special equipment. Some exercises may benefit from a towel or resistance band, but these are optional.


Incorporating lower back pain bed workouts into your morning routine can significantly alter the landscape of your daily life.

Lower back pain can be a deterrent in everyday activities, but with a consistent regimen of these curated bed stretches, attaining relief is within your grasp.

Dedicate a few minutes each morning to these exercises, and step into your day with a rejuvenated back.

Check out this page for more good information about back stretching for seniors.

Feel free to share your experiences and insights in the comments below, as I am always keen to hear from you!


1. THOMPSON PAYTON L. The mental and physical benefits of stretching: what this essential part of your workout does for your brain and body [Internet]. Fortune Well. 2023. Available from: https://fortune.com/well/2023/01/06/health-benefits-of-stretching/

2. Harvard Health Publishing. The importance of stretching – Harvard Health [Internet]. Harvard Health. Harvard Health; 2022. Available from: https://www.health.harvard.edu/staying-healthy/the-importance-of-stretching

About Author

Grigorina discovered that writing is her vocation early in her school years. Since then, she's taken part in several literary contests. For the past three years, she's also been an ELS teacher, pouring her heart into showing children and adults how important English is for their future. She has a Bachelor's degree in Applied Linguistics, an ESL Teacher's degree, and a Master's degree in Accounting. Follow her on FACEBOOK AND INSTAGRAM. Read her LATEST POSTS. Learn more about her HERE.

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