If you get low back pain in bed, here’s... (i)the best exercises to relieve it AND prevent it, (ii)how to sleep with low back pain, and (iii)how to get out of bed with low back pain without making it worse. Lumbar pain in bed can come from a mattress that’s too soft (or even too hard), but this usually causes one side lower back pain. But if the pain is on both sides, it’s usually because your sleeping position, or tight hip flexors, are causing too much arch in your lower back. This compresses the spinal joints in the lower back, causing pain. So, here’s how to fix lower back pain in bed for good!
0:00 Intro
0:12 The 2 common causes of Low Back Pain in Bed
0:54 EXERCISE 1. (For relief)
1:24 EXERCISE 2. (For relief)
1:53 EXERCISE 3. (For relief)
2:32 EXERCISE 4. (For relief)
3:00 EXERCISE 5. (Prevention)
3:59 BEST SLEEPING POSITIONS
4:55 HOW TO GET OUT OF BED SAFELY
5:18 Anterior Pelvic Tilt
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If you get lower back pain in bed, and you tend to get an achy back when standing, or walking slowly like when shopping… chances are you have an Anterior Pelvic Tilt that’s increasing the arch of the lower back. Here’s a video on how to fix that in the description box below: [ Ссылка ]
If the pain is on one side, and you’re a side sleeper, it likely that your mattress is too soft (or even too hard) causing a sideways bend in your lower back. So, here’s a link to a video on bed choice in the description box below: [ Ссылка ]
EXERCISES FOR LOW BACK PAIN IN BED
1. Knee To Chest Stretch & Variations
2. Wide Knee Low Back Stretch
3. Lumbar Flexion & Rotation, And Glute Stretch In One
4. Active (Moving) Child’s Pose Mobilisation
5. Rectus Femoris Stretch To Reduce Anterior Pelvic Tilt
BEST SLEEPING POSITIONS FOR LOWER BACK PAIN
Sleeping on your back, or your stomach, increases the arch of the lower back, compressing joints, so if you like sleeping in those positions… put a few pillow under your knees when face up. And a pillow under your stomach when face down. (I don’t really recommend lying face down though, because you have to turn you head to one side to breathe and this is bad for the neck.)
The position I’d recommend sleeping in to reduce lower back pain in bed, is on your side with both knees bent equally. Bring your knees up to open the lower back joints, and flex the legs equally to avoid any spinal twisting. Hugging a pillow, or putting a pillow between the knees can help to maintain this position.
HOW TO GET OUT OF BED SAFELY WHEN YOU HAVE LOW BACK PAIN
To get out of bed safely with lower back pain, get into a side lying position with hips & knees bent to 90 degrees, then push yourself up with your top arm and swing your legs down slowly to keep the whole body in a line. This keeps the spine in a neutral position the whole time.
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