5 Back Pain Relief Stretches You Can Do In Bed

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These back pain relief stretches don’t necessarily need to be done in bed, but they are a great way to help relieve back pain in the morning before getting up, and/or when going to bed at night. Buy a worksheet with these back stretches at:

Often with back pain, we wake up stiff and sore. We can also have back pain at the end of a long day. These simple back stretches may help no matter when back pain strikes.

Starting off with pelvic tilts and bridges not only get the back stretched out, but they also work the muscles too to help them relax.

Knee to chest and trunk rotations are great to get some of the muscles in the low and mid back stretched and loosened up.

Finally, an active assisted hamstring stretch will loosen up your legs and your back and pelvic area as well.

Want to know more about reps, set, and frequency? Watch this video:

Related Videos:

Back Pain Relief Exercises & Stretches:

Lower Back Pain Back Flexion Stretches:

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Doctor Jo is a Physical Therapist and Doctor of Physical Therapy.

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5 Back Pain Relief Stretches You Can Do In Bed:

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a personalized treatment plan and is intended for general education and demonstration purposes only. Perform the moves in this content at your own risk. These moves may not be appropriate for your specific situation, so get approval and guidance from your own healthcare provider before beginning. If anything is painful or doesn’t feel right, stop immediately and contact your healthcare provider.

Don’t use this content to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare provider or to replace the advice they give you. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content.

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33 COMMENTS

  19. Thankyou , you helped even through my pregnancy with your exercises, I have been doing this exercise on and off for back pain and it works. Now I do this morning and night before bed. Thanks to you

  24. Thank you @askdrjoe 🙏 You just saved me from an anxiety attack from the severity of my pain. Chronic pain ain't no joke and can affect your whole life dramatically, so I'm gonna check out what else your channel has to offer 😉🙏🫶

  25. No dogs here but one of my 20 lb cats decided to lay on my stomach when I was done 🤬 There's 2 n not obese heavy, just large males 😂 If I didn't lose my 5lb Chihuahua (RIP lil girl) she would've slept on my stomach the whole time 😔 I could handle the 5lbs A LOT easier

  29. It was my first day of moving to a new place today so I really needed this as my lower back was killing me ❤ thank you! I'll do this before and after the next batch of boxes need moving soon 😅

  33. Giving this a try because my lower back feels horrible, like someone is standing on it all the time (more pressure than pain) and is so stiff that sometimes moving my legs is difficult. I pop and creak when I move. Here's hoping this helps 🤞

    I remember the first exercise from physical therapy 15 years ago. They called them "pelvic clocks" because they wanted you to go from 🕘 to 🕙 (raising the pelvis) and 🕒 to 🕔 (digging the pelvis into the table)

    I'm doing the leg raising exercises and on the left side my lower back clicks when i lift my leg, and on the right side my hip clicks when i lift my leg.
    I'm so broken 😢

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