lady showing some bed exercises for lower back pain

Top 5 Bed Exercises for Lower Back Pain | Expert's Advice

Looking for effective bed exercises for lower back pain? Look no further!

Recent studies have shown that incorporating simple bed exercises (such as hamstring stretches) can drastically reduce these aches - and as someone who suffers from pain, I'm here to reveal the TOP ones today!)... [1]

In this article, I'll reveal my 5 favorite bed stretches for lower back pain (HINT: they are super easy!) and show you in this step-by-step guide how to perform them with ease...

Keep scrolling to learn these secrets!

Key Takeaways

  • Bed exercises can drastically reduce morning back pain.
  • Tailored exercises target specific pain points for maximum relief.
  • Regular practice and proper form are essential for long-term benefits.

5 Bed Stretches To Reduce Lower Back Pain

Heatlh Professionals often point to the Hip Flexor Stretch, especially for people who are more desk-bound.

Add in the Supine Butterfly Stretch, and you're not just working the legs, but ridding yourself of lower back pain.

Learn about 5 stretches & combat lower back pain for good...

1. Hamstring Stretch: An In-depth Exploration

Often overlooked, the hamstrings are pivotal in our overall back health. When tight, these muscles can pull on our lower back, causing unnecessary strain and discomfort.

A proper hamstring stretch, done consistently, can help release this tension. Additionally, incorporating lower back pain exercises for seniors can provide targeted relief and strength training, tailored to the unique needs of older adults.

Here's how to do it:

  1. Lie on your back and extend one leg straight up.
  2. Use a towel or resistance band to hold the foot of your raised leg.
  3. Gently pull your leg towards you while keeping it straight.
  4. Hold for 20-30 seconds and switch sides.

This one targets the hamstrings and indirectly benefits the lumbar region of your spine. Remember, consistency is key.

Skip to a video demonstration showing this stretch in action:

Now, as you transition to our next stretch, you'll uncover the power of the Piriformis Stretch.

2. Piriformis Stretch: Unlocking Deep Muscle Relief

Mastering the piriformis stretch doesn't require a degree in physical therapy.

It's a simple yet effective movement that can be incorporated into your daily routine, ensuring that you start each morning with less stiffness and more vitality. Here’s a basic 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.
  3. Stretching: Hold the thigh of the bottom leg and gently pull it towards your chest. As you do this, you'll feel a stretch in the buttocks of the crossed-over leg. This is the piriformis muscle stretching out, releasing its stored tension.
  4. Holding: Maintain this position for 20-30 seconds, breathing deeply throughout.
  5. Repeating: Switch legs and repeat the stretch.

Incorporating the piriformis stretch into your daily routine can be a game-changer. Not only does it alleviate immediate discomfort, but it also works prophylactically, preventing the onset of pain.

For those looking for less strain or needing seated alternatives, chair exercises for back pain offer a practical and effective approach to pain relief.

Confused about this stretch? Find out how to do it effectively in this video.

Let's now move on to the hip flexor stretch.

3. Hip Flexor Stretch

Tight hip flexors are more common than one might think, especially for those who sit for prolonged hours.

This tightness pulls the pelvis forward, leading to an exaggerated curve in the lower back and, subsequently, discomfort.

Thankfully, the Hip Flexor Stretch is here to the rescue.

  1. Begin by standing next to your bed or a raised platform.
  2. Place one foot on the bed, keeping the knee bent at a right angle.
  3. Push your hips forward while keeping your back straight and your other leg extended behind.
  4. Hold the position for 20-30 seconds, feeling the stretch in the front of your hip, then switch sides.

Regularly practicing this stretch can significantly help in maintaining pelvic alignment, thus reducing the chances of lower back pain.

Tight hip flexors can lead to discomfort and poor posture. Learn how to stretch them properly in this video.

Now that your hips are taken care of, let's address another area often neglected but crucial for the lower back - the inner thighs. 

4. Supine Butterfly Stretch

Also known as the bound angle pose in yoga, the Supine Butterfly Stretch is excellent for engaging your hips and stretching the inner thighs, indirectly aiding the health of our lower back.

  1. Lie down on your back with your arms to your sides.
  2. Bend your knees and bring the soles of your feet together.
  3. Allow your knees to fall outward, creating a diamond shape with your legs.
  4. Hold for 20-30 seconds, feeling the stretch in your inner thighs.

This stretch is also incredibly calming and can be an excellent addition to a bedtime relaxation routine.

The Supine Butterfly Stretch is excellent for your hips and inner thighs. Discover how to do it in this video.

With the hips and inner thighs addressed, we approach our final stretch, a deep stretch that targets the front of the thighs.

5. Prone Rectus Femoris Stretch

The front of our thighs, primarily the rectus femoris muscle, plays a direct role in the alignment and health of our lower back.

Stretching can relieve anterior pelvic tilt, a common posture problem many face.

  1. Begin by lying down on your stomach.
  2. Bend one knee and gently pull your heel towards your buttocks using a strap or your hand.
  3. Keep your knees together and push your pelvis into the bed.
  4. Hold for 20-30 seconds, then switch legs.

Incorporating this stretch into your routine ensures a balanced lower body, which, in turn, helps maintain a pain-free lower back.

With these stretches under your belt, you're well-equipped to tackle and prevent lower back discomfort.

Learn more about this stretch in this video.

NEXT: Browse the next section to learn about the stretching DO's & DO NOT's...

How Many and How Often: Movement and Stretching Exercises

Achieving the optimal balance between movement and stretching exercises is vital for overall well-being.

Let's delve into the significance, recommendations, and frequencies of each.

Regular Movement

Health professionals recommend engaging in at least 150 minutes of moderate-intensity aerobic exercise per week.

To complement this, muscle-strengthening activities on two or more days a week ensure a comprehensive workout regime.

Harvard expert suggest that staying active is crucial for maintaining our body's agility and warding off aches and pains [2].

Whether through aerobic exercises, weight training, or daily walks, movement is the key.

While movement exercises are pivotal, the role of stretching as a complement cannot be overstated. For those who may need additional support during these activities, a back brace could be a helpful option to consider.


Stretching, done either before, during, or post-exercise, has a fundamental role in ensuring flexibility, aiding muscle recovery, and preventing injuries. The frequency of stretching is a subject of much debate.

Many vouch for its inclusion in daily routines, especially around athletic activities.

However, the actual impact of stretching, particularly its role in reducing muscle soreness, was the focus of a comprehensive study by Robert D. Herbert and his team from the Cochrane Database Syst Rev [3].

Their findings indicated that muscle stretching doesn't yield significant reductions in delayed-onset "muscle soreness" for healthy adults [3].

Nevertheless, for some, even a slight decrease in soreness is considered beneficial.

As with all exercises, it's essential to be in tune with one's body and understand personal limits.

Incorporating stretches post every aerobic or strength training can aid in maintaining muscle flexibility and counteracting potential stiffness.

Skip to the frequently asked question for more tips.


1. How often should I do these exercises?

Ideally, every morning to reduce stiffness and pain.

2. Can these exercises replace medical treatment?

No, always consult with a healthcare professional for chronic issues.

3. How long before I see results?

Most people feel relief within a few days to a week of consistent practice.


Incorporating bed exercises for lower back pain can be a game-changer. 

Lower back pain can hinder daily activities, but with consistent practice of bed stretches, relief is attainable.

These exercises are carefully curated to address the root of the discomfort. By dedicating just a few minutes each morning, a pain-free day is within reach.

Leave a comment below and share your experience with these stretches. As always, I'd love to hear from you!


1. Page P. CURRENT CONCEPTS IN MUSCLE STRETCHING FOR EXERCISE AND REHABILITATION. International Journal of Sports Physical Therapy [Internet]. 2012 [cited 2023 Aug 31];7:109–19. Available from:

2. Bilodeau K. Stretching: Less pain, other gains [Internet]. Harvard Health Blog. 2019. Available from:

3. Herbert RD, de Noronha M, Kamper SJ. Stretching to Prevent or Reduce Muscle Soreness after Exercise. Cochrane Database of Systematic Reviews. 2011;



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