7 Lower Back Stretches To Try Before Bed

As you sleep, your body stiffens up, which can cause a world of potential problems. Unfortunately, stiffness is a significant cause of pain. If you have lower back pain, there is a strong chance that you have stiffness and tension that you need to target.

On the bright side, stretching before bed is an excellent way to relieve tension in your lower back muscles so you can go to bed and wake up with less discomfort and a better range of motion. 

Once you know the right stretches to try, you can combat low back pain and feel better when you wake up in the morning.

The Best Stretches for Lower Back Pain

Whether you experience pain or not, stretching should be a part of your everyday routine. By encouraging more flexibility, improving your range of motion, and enhancing blood flow to your muscles, stretching is a great way to treat and prevent pain and injury. 

When you are experiencing pain, stretching isan effective approach to healing and combatting it. The following are some of the best lower back stretches for pain relief.

1. Cat-Cow

The cat-cow stretch is perfect before bed because it is simple and calming. It promotes flexibility in the lower spine while stretching the upper back and promoting a range of motion in two different directions.

To perform this gentle stretch:

  1. Take a tabletop starting position on your hands and knees
  2. Inhale as you drop your stomach toward the floor and curve your spine downward
  3. Exhale as you push into your hands, lift your shoulder blades
  4. Alternate these motions for several repetitions for about one minute

2. Knee-to-Chest Stretch

The knee-to-chest stretch is a simple stretch to loosen up the lower back muscles without needing much strength or skill to perform. This stretch also helps relieve tension in the hip flexors. Fortunately, this stretch is easy as it sounds.

To perform the knee-to-chest stretch:

  1. Lie on your back in a neutral position with your knees together.
  2. Bend your knees and bring them into your chest, grabbing them with both hands.
  3. Using both hands, lightly pull your knees closer to your chest.
  4. Hold this stretch for 30 seconds.
  5. If you’d like, you can gently rock along your lower back for a light massage.

3. Child’s Pose

The child’s pose provides a similar stretch to the knee-to-chest stretch but provides an extra stretch for the hips. This is one of the most popular lower back stretches and is easy to do for beginners.

To do the child’s pose stretch:

  1. Start on your hands and knees in a tabletop position.
  2. Reach your hands out toward the top of the mat while pulling your hips back and sitting back on your knees.
  3. Hold this pose for 30 seconds to a minute while taking deep breaths.

4. Pelvic Tilt

With how the body is connected, a common culprit for lower back pain is a stiff pelvis. This simple, subtle stretch helps to reduce the tension in the pelvis while strengthening the abdominal muscles.

To perform this stretch:

  1. Lie on your back with your knees bent and your feet planted on the floor.
  2. Activate your core muscles and push your lower back into the floor while tilting your pelvis upward.
  3. Hold this position for up to 10 seconds and perform 10 to 15 repetitions.

5. Spinal Twist

Also called the supine twist, the spinal twist helps you improve flexibility in your spine and loosen up your core muscles.

To do the spinal twist:

  1. Lie on your back with your arms stretched outward at both sides.
  2. Lift your knees together up in the air over your hips.
  3. Slowly lower your legs down to the left side, rotating at your core.
  4. For a deeper stretch, you can use your left arm to push your right knee closer to the ground.
  5. Then switch to the opposite side.

6. Bridge Pose

This classic yoga pose effectively stretches while activating your core muscles. The bridge pose is an excellent way to engage the glutes, back muscles, and hamstrings while promoting core strength.

To perform the bridge pose:

  1. Begin by lying on your back with your knees bent and your feet planted on the ground hip-width apart.
  2. Then, press into your feet and lift your hips off the ground so that your body forms a straight line from your knees down to your shoulders.
  3. Hold this pose for 30 seconds to a minute while taking deep breaths.

7. Pigeon Pose

The pigeon pose helps target multiple muscles around the lower back, making it a great before-bed stretch. This hip stretch is great for loosening up the hips, glutes, and pelvis to provide added relief.

To do a pigeon pose:

  1. Start lying on your back with your knees bent and your feet planted on the ground near your glutes
  2. Cross your right foot over your left leg around the knee.
  3. Pull your left knee into your chest and hold this stretch for 30 seconds to a minute.
  4. Then, switch sides, placing your left foot over your right leg and pulling the right knee into your chest.

Things To Remember for Lower Back Pain Relief

Keep a few considerations in mind for an effective lower back stretching routine. First, remember not to overdo your stretching. Only stretch as far as is comfortable. 

If you feel any pain while stretching, then you should stop immediately. Stretch slowly and consistently, so you do not strain your muscles.

During your stretches, prioritize your breathing, as breathing alone can impact back pain. While performing a stretch, you should take multiple deep breaths to relax the body,bring oxygen to your muscles, and promote a deeper stretch.

If your pain is not going away, consider talking to your doctor or a physical therapist to see your other options. In cases of chronic pain, you might need a more targeted physical therapy routine or need further evaluation.

Regain Control Over Your Low Back Pain

Just a few simple stretches can go a long way toward easing tension in your lower back muscles and promoting overall pain relief. Still, addressing lower back pain is a comprehensive effort. For added support in relieving your lower back pain, you can turn toIncrediwear.

At Incrediwear, we provide a wide range of technologically advanced recovery wear products, from knee sleeves to braces and more.Our back brace is an excellent resource for reducing pain and inflammation in the lower back by promoting blood flow to the muscles.Explore our complete collection of products to see all the ways Incrediwear can keep you comfortable and active.


Stretching: Focus on flexibility | Mayo Clinic

Stretching and strengthening are key to healing and preventing back pain | Harvard Health

Balance, Breathing and Flexibility | PSU

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