Somehow back pain is always worst right when you’re trying to get to sleep. As soon as your head hits the pillow the weight of the world falls squarely onto your lower spine. Rest assured you’re not alone; roughly 80% of adults experience lower back pain at some point in their lives. You might not be able to control when it happens, but you can manage your discomfort. Here are a few stretches and simple yoga poses you can do before bedtime to ease your pain and help you get a good night’s sleep.
Knee to Chest Hug
- Lie flat on your back with your legs extended and arms at your sides
- Keep your hips straight and back on the bed as you bend one knee up toward your shoulder
- Hold with both arms and squeeze for a full 10 seconds
- Slowly return your leg to a flat position, then repeat the previous steps with the other leg
- After stretching each leg individually, bring both knees to your chest and hold for 10 seconds
Child’s Pose
- Kneel on the floor and sit on your heels with your feet touching
- Separate your knees to the width of your hips
- Lean forward until your body and head rest on the floor between your thighs
- Stretch your hands out above your head, palms touching the floor
- Hold for 10 seconds
Cow and Cat Pose
- Start on your hands and knees with arms shoulder-length apart and knees aligned with your hips
- Keep your neck and spine as straight as possible, in a neutral position
- Drop your stomach toward to floor, lifting your chin, chest and buttocks toward the ceiling; hold for five seconds
- Follow by bringing in your stomach and arching your back toward the ceiling, letting your chin fall
Short Back Bridge
- Lie flat on your back with your knees bent, bringing your heels as close to your buttocks as possible
- Raise your hips as high as possible without moving your shoulders from the bed, holding for five seconds
- Lower down and repeat as necessary
Spine Twist
- Lie flat on your back with your arms at your sides
- Bend your knees and lift them in the air so that your shins are parallel with the ceiling
- Slowly lower both knees to one side of your body while looking in the opposite direction, keeping shoulders and arms
Flat on the Floor
- Hold for 10 seconds before repeating on the other side
- If you wish, you can cross your knees over one another before lowering them to each side
If your pain persists or becomes a chronic issue, contact Dr. Kevin Mitchell at The Wellness Institute of Nashville. Our team treats lower back pain, spinal issues, neck injuries, sleeping issues and more. No surgery, no medication, just relief.