Health

Bed Time Stretches to Relieve Low Back Pain

Low Back Pain

Lower back pain is something that we groan and curse at all the time once we get attacked by it. It can make our back throbbing and hips aching so much that we cannot stay relaxed for even a moment. Doing yoga and stretches is always an effective option when it comes to diminishing the pain. There are times when we stay busy most of the time of the day and we hardly get time to do exercises. If you are one of us, then the recommended option for you would be doing stretches when you go to bed, so that you don’t have to wake up with back pain in the next morning. There are products that can be used to treat back pain in the market. Reading Halo reviews will help you to determine which product you need for your back pain.

The stretches that you have to do are pretty simple. They are the king when it comes to reducing the pain. One thing you have to make sure that you perform these stretches regularly so that you can get the best result out of your stretching journey. While doing the stretches, you have to remain calm, relaxed, and restful.

  1. Knee Hugs
    Extend your leg and lie on your back. Keep your back relaxed. Bend your right knee towards your armpit. While bending, keep your back and hips on the bed. Squeeze the knee as much harder as you can. Count 1 to 10 slowly and keep it squeezing until 10. Once you re done with the right leg, do the same with the left one.
  2. Thread the Needle
    To do this stretch, you have to place the soles of your feet flat while bending the knees. Then walk your heels in, towards the back and try to touch your back with your fingertips. Then make your toes flexed by crossing your right ankle over the left thigh. Then press your right knee away from the body.  This thread and needle exercise is a great one for reducing the back pain.
  3. Gentle Bridge
    Bend your knees and make the feet flat on the bed. You have to inch the feet towards the butt so that you can graze the heels with your fingertips to a greater extent. Then you have to lift your hips by inhaling slowly. Then count one to five slowly and lower the hip down.
  4. Knees Together Sway
    Walk away your feet from the butt and keep it anywhere you feel comfortable. Keep the feet apart from, wider than hips distance. Start the stretch from your knees, rest them against each other. They make your left leg fall further to the left and your right leg fall in so that you can close the gap. Then sway your knees back slowly back and forth for a couple of seconds.

Doing these stretches will help you to get rid of the lower back pain easily. As you are performing these exercises on your bed, you don’t have to take a lot of hassle while accomplishing the stretch. There is nothing better than doing exercises as most of the opioids and painkillers come with side effects. Hence, if you are having chronic back pain, do these stretches to get relieved from the pain over the long haul.

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