6 stretches to ease back pain without leaving your bed

Sometimes getting relief can be as simple as taking a few minutes before you get out of bed to stretch your back. Before you get out of bed in the morning, try some of these stretches and have a better day pain-free!
 

1. Knees to Chest

To do the knees to chest stretch, lie on your back with your legs extended along the bed. Slowly lift one knee into your chest. Interlace your fingers around your knee and pull it closer to your chest slowly. Hold this position for 15-30 seconds. Repeat this process with the other leg.
 

2. Hamstring

Lay on your back and raise one leg as high as you can so the bottom of your foot is pointed to the ceiling. Interlace your fingers behind your knee and slowly pull your leg toward your head. Keep this position for approximately 30 seconds. Release your leg and lower it slowly back to the bed. Repeat this stretch with the other leg.
 

3. Figure 4

Lay on your bed and bring one leg up to your chest with your knee bent. Your leg should be perpendicular to the leg on the bed. Bring your other leg up, with your knee straight, until it reaches your other leg. Your legs should create a figure “4”. Hold this position for 30 seconds and then repeat with the other leg.
 

4. Spinal Twist

Lay on your back on the bed. Bend your knees and bring them into your chest. Let your legs drop to one side and extend the opposite arm straight out away from your body. Lift your legs and let them drop to the other side, stretching the opposite arm. Hold each side for about 30 seconds before switching.
 

5. Cobra Pose

Lay on your stomach with your arms reaching out, your elbows under your shoulders. Press down on the bed with your arms and lift your torso up. Lengthen your neck to help stretch it. Hold this position for about 30 seconds.
 

6. Child’s Pose

Sit on the bed with your knees bent under you and your hands on the bed. Stretch your arms forward and bend forward over your legs as far as you can. Hold his position as long as you would like.
 

If you know someone with back pain, let them know about these easy poses they can do every morning!