Lifelong Wellness

  • Home
  • Fitness
  • Health
  • Lifestyle
  • Food
  • Podcast
  • Academy
    • Workouts
    • Health Bundles
    • 5 Minute Fix
    • 5 Minute Mindfulness
    • EZ Meals 365
    • Special Reports
    • Holiday Cookbooks
    • Invincible Body Workout
    • Wellness Library
    • Cooking with LLW
  • Log In
  • About LLWA
10 Bed Yoga Poses to Ease Low Back Pain

10 Bed Yoga Poses to Ease Low Back Pain

Rick Kaselj Uncategorized

Lower back pain is unfortunately quite common that is why you can try some bed yoga poses for low back pain. It may be a result of an injury, like a muscle sprain due to a sudden movement or poor body mechanics while lifting a heavy object. Sitting for prolonged periods without stretching and poor posture can also be to blame. Low back pain can be debilitating, keeping you from participating in many everyday activities and even impacting your sleep, so you must take the time to gently stretch your back muscles and decrease tension. Studies show that yoga is an effective way to reduce low back pain, so below we have shared some of our favorite bed yoga poses for low back pain to get you started. All of these stretches can be performed from the comfort of your bed.

1. Breaths

Lie on your back with your knees bent and feet flat on the bed. Place your hands on your belly. Close your eyes and take several deep belly breaths, in through your nose and out through your mouth.

Breaths- Bed Yoga Poses for Low Back Pain

2. Knees to Chest

Lie on your back with your knees bent and your feet flat on the bed. Lift both knees towards your chest and hold onto your knees with both arms, looking for a light stretch in the lower back and glutes. Take several deep belly breaths, in through your nose and out through your mouth. 

To intensify the movement, slowly rock your body from side to side.

Knees to Chest- Bed Yoga Poses for Low Back Pain

3. Single Knee to Chest

Lie on your back, maintaining good alignment with your head, shoulders, hips, and legs. Place a pillow under your low back for support. Tighten your abdominal area, bend one knee, and use your hands to pull your knee towards your chest. Look for a light stretch in the hips and lower back. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Relax and repeat the movement on the opposite side.

Single Knee to Chest- Bed Yoga Poses for Low Back Pain

4. Supported Bridge

Lie on your back with your knees bent and your feet flat on the bed, relaxing your upper body. Place your hands on top of your hips. Put a pillow under your low back to prop up your hips. Maintain good alignment with your head, shoulders, hips, and knees. Hold this position for several deep belly breaths, in through your nose and out through your mouth. 

Supported Bridge- Bed Yoga Poses for Low Back Pain

5. Bridge

Lie on your back with your knees bent and your feet flat on the bed, relaxing your upper body. Place your arms at your side. Contract your abdominal area and push from your heels to lift your hips. Keep your knees stacked above your ankles and maintain good alignment with your head, shoulders, hips, and knees. Hold this position for several deep belly breaths, in through your nose and out through your mouth. 

Bridge

6. Windshield Wipers

Lie on your back with your knees bent and feet flat on the bed, slightly wider than shoulder-width apart. Engage your core, twist your lower body to one side and lower your knees to the bed. Return to the starting position and repeat the movement on the opposite side. Start with several repetitions on each side.

Windshield Wipers 1
Windshield Wipers 2

7. Figure 4

Lie on your back with your knees bent and your feet flat on the bed. Cross one ankle over your opposite knee, raise both legs and hold your lower leg with both hands. Pull your knee closer to your chest to intensify the stretch. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Relax and repeat the movement on the opposite side.

Figure 4

8. Spinal Twist

For this exercise use a pillow or bolster for support if needed.

Lie on your back with your knees bent and your feet flat on the bed. Extend your arms out at your sides, relaxing your upper body. Straighten one leg, then twist through your low back, pelvis, and spine to bring your bent knee across your body. Lower your bent knee towards the bed and hold this position for several deep belly breaths, in through your nose and out through your mouth. Relax and repeat the movement on the opposite side.

Spinal Twist

9. Happy Baby

Lie on your back with your knees bent and feet flat on the bed, relaxing your upper body. Lift your legs and hold the outsides of your feet in each hand, pulling your knees toward your shoulders with your knees wide apart. Hold this position for several deep belly breaths, in through your nose and out through your mouth. 

Happy Baby

10. Savasana

Lie on your back with your legs shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Rest your arms at your sides. Close your eyes and relax your entire body. Hold this position for several deep belly breaths, in through your nose and out through your mouth. 

Savasana

It’s incredibly important to talk to your doctor about any prolonged back pain you might be experiencing to better understand the root cause and create an impactful plan to overcome it. In the meantime, give this gentle routine a try. It’s simple, easy on your body, and can help lessen the discomfort you are struggling with.

Overcome your back pain once and for all, safely and naturally and try bed yoga poses for low back pain. Click here to learn more.

Low Back Pain Solved Digital Download

2022-01-20
Previous Article :

10 Items to Include in Your Emergency Preparedness Kit

Next Article :

Warm Your Heart with Yummy Pear Crumble

Related Articles

5 Soothing Stretches for the Psoas

5 Soothing Stretches for the Psoas

Rick Kaselj 09 Jan 2023
Importance Of Eating Organic Foods

Importance Of Eating Organic Foods

Rick Kaselj 14 Nov 2022
Core Galore – Seated Stabilizing Exercises

Core Galore – Seated Stabilizing Exercises

Rick Kaselj 31 Oct 2022

Search

Recent Posts

Upper Body Strengthening Workouts with Resistance Band

Upper Body Strengthening Workouts with Resistance Band

Rebalancing Your Nervous System

Rebalancing Your Nervous System

Strength Workout for Beginners and Stretching for Seniors

Strength Workout for Beginners and Stretching for Seniors

Practicing Self Love

Practicing Self Love

Best Stretches to Decrease Back Stiffness

Best Stretches to Decrease Back Stiffness

Spoon Theory

Spoon Theory

Boost Your Health With This Calorie Burning Core Workout

Boost Your Health With This Calorie Burning Core Workout

  • About LLWA
  • Terms of Service
  • Privacy Policy
  • Cancellation
  • Return Policy
  • Contact
  • Log In
© All Rights Reserved. Lifelong Wellness