Stretches to Loosen Up Your Back

3 Bed Stretches to Loosen up Your Back

Overview

Gentle back stretches are a great way to prevent back pain from becoming chronic. They also help relieve back pain once it has already developed. These exercises are a great way to start your day – no need to get out of bed!

Level

Beginner

Targets

Lower back

Step by Step Instructions

1) Windshield wipers

1. Start position: Lie on your back with knees bent to about 90° and feet flat on the bed.
2. Set: Press your lower back gently into the mattress.
3. Movement: Slowly lower both knees to one side as far as is comfortable, then return to centre and lower to the other side.
4. Optional: Turn your head in the opposite direction of the knees for added spinal mobility.
5. Duration/reps: Continue for 30–60 seconds or 10–15 slow reps.
6. Cue: Move only in a pain-free range.

2) Knees-to-chest (tuck into a ball)

1. Start position: Lie on your back with knees bent.
2. Movement: Hug both knees into your chest so your low back flattens against the bed.
3. Options:
   • Rock gently side to side.
   • Make small circles with the knees in both directions.
   • If you cannot reach your knees, loop a towel behind your thighs and use it to pull your knees in.
4. Duration/reps: Hold or move for 30 seconds up to a few minutes. Repeat 1–3 times.
5. Cue: Focus on gentle elongation and comfortable motion.

3) Child’s pose (bed variation)

1. Start position: Roll onto your stomach, then sit your hips back toward your heels.
2. Movement: Reach your arms forward and rest your forehead on the bed. Relax your shoulders.
3. Variations:
   • Walk your hands slightly to the left to stretch the right side, then to the right to stretch the left.
   • If you cannot sit back onto your heels, place a pillow under your hips for support.
4. Duration/reps: Hold for at least 30 seconds. Repeat 2–3 times as desired.
5. Cue: Breathe deeply and relax into the stretch.

General tips and safety

• Keep all movements gentle and pain-free.
• Stop immediately and consult a health professional if you experience increased pain, new numbness, tingling, or radiating pain down the legs.
• Aim for a few minutes of stretching daily to improve mobility and reduce stiffness.

[Video Transcript]

If your back is feeling stiff or sore, try these three exercises or stretches. They can really help get the joints moving and make you feel a lot better. I like these because you can do them in your bed, either right when you wake up in the morning, right before you go to bed, or both. They’re great for stretching out your muscles, loosening up your joints, and helping you feel less stiff, sore, or in pain.

The first exercise is called the windshield wiper. Lie down on the bed with your knees bent at 90 degrees and your feet flat on the mattress. Press your back gently into the bed and slowly move your knees side to side. You might have a lot of range of motion, or you may only be able to move a little, and that’s fine. Do whatever is in your comfort zone. This is meant to be a gentle stretch, so it should be pain-free. You can add your neck into the motion by turning your head in the opposite direction of your knees. This warms up and loosens the entire spine.

The second exercise is pulling your knees into your chest. While lying on your back, bring both knees up toward your chest so your low back flattens into the bed. If you can’t pull your knees in with your hands, use a towel behind your thighs to gently pull them toward you. Once you’re in position, you can rock side to side, make small circles, or pull in and release. Move in whatever way feels best for you. This stretch elongates your muscles, gets the joints moving, and helps your body feel better. As chiropractors like to say, “motion is lotion,” and it’s true—the body likes to move. I like to do this for at least 30 seconds, but sometimes I stay for a few minutes because it feels really nice.

The third exercise is child’s pose. Roll onto your front and bring your hips back so you’re sitting on your heels. Reach your arms forward, drop your head to the bed, and relax into the stretch. Hold this for at least 30 seconds. You can also walk your hands to the side to stretch one side of your body, then walk them to the other side for the opposite stretch. If you want to focus down the middle, reach your arms as far forward as possible. If you can’t get your hips back to your heels, place a pillow under your hips for support.

These three stretches are easy to do and really effective. I recommend stretching every day for a few minutes to stay limber, keep everything moving nicely, and remain flexible and pain-free. Give them a try!

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If you’re looking for a chiropractor in Victoria, look no further than Mind Body Spine chiropractic clinic near uptown.