5 Back Pain Relief Stretches You Can Do In Bed

Often with back pain, we wake up stiff and sore. We can also have back pain at the end of a long day. These simple back stretches may help no matter when back pain strikes.

Starting off with pelvic tilts and bridges not only get the back stretched out, but they also work the muscles too to help them relax.


Knee to chest and trunk rotations are great to get some of the muscles in the low and mid back stretched and loosened up.


Finally, an active assisted hamstring stretch will loosen up your legs and your back and pelvic area as well.

Related Videos:

Back Pain Relief Exercises & Stretches:

Lower Back Pain Back Flexion Stretches:

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Doctor Jo is a Physical Therapist and Doctor of Physical Therapy.

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5 Back Pain Relief Stretches You Can Do In Bed:

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a personalized treatment plan and is intended for general education and demonstration purposes only. Perform the moves in this content at your own risk. These moves may not be appropriate for your specific situation, so get approval and guidance from your own healthcare provider before beginning. If anything is painful or doesn’t feel right, stop immediately and contact your healthcare provider.

Don’t use this content to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare provider or to replace the advice they give you. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content.

[AskDoctorJo]

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[eveewantspjmanpants]

Yo I just gotta tell you that the day I watched this video I was crying in pain. I couldn't get to sleep because I worked for 14 hours cleaning, I know dumb move but there was a time crunch for my sibling to get their house cleaned. But I watched this video and oh my goodness it helped so much, I was actually in so much pain that I was about to go to the hospital, so thanks for saving me a lot of money and a lot of pain. I've been stretching almost every day and my body rarely hurts anymore. Thank you again.

[kristal]

I’ve been dealing with pretty bad lower back pain for a week now and I started powering through some stretches earlier and was looking for something I could do in bed. These helped, I really felt them in my lower back:) I will be doing this daily even after my back is better, I don’t want this to happen again 😣
Thank You😊

[jonathanwilliams]

Day 3 of doing these stretches before getting out of bed and my back is feeling much better. Thanks!

[seventhmolar]

thanks so much for this! I started to lose hope after struggling through so many other “beginner” videos. finding you has been a huge relief!

[jacquelinegabbidon]

I like that these can be done in the bed. Thank you.

[suvarnamanojsingh]

Very timely. Just strained by back during a workout . This should definitely help

[sandrarosario]

Thank you so much, I did watching and pausing this video.. and got an instant relief...

[markdittbenner]

Thanks Dr. really appreciate you helping people with back pain .anyone who loves dogs and animals has to be a great person...bear is adorable...thanks again ..I'm going to do these every day ..😊

[Rikki-lhmw]

Great exercises....I shall try them to get rid off my pains
Happy V day everyone! 💐
Update: done the exercise last night and had a good night sleep 😴, Thank you !

[AdmitthatijustdiditX]

Thank you Dr.Jo I was searching for a video with a professional, not a well non pro, and truly appreciate you being a physical therapist!

[rachl]

Love this I feel it’s simple and quick!

[kaylahmeadows]

Anyone else’s dog laying with them too or just me😅

[dianefletcherel]

Thank you for the in bed simple back exercises. I love them and it does help my back

[donnamoffatt]

I have to say these are wonderful for my pain... and you are a delightful and uplifting lady. Thank you...

[carmendelriofamilyandfrein]

First time started with a stiff back needing to pause Everytime you repositioned. And ended like I just got out the chiro. Thank you!!

[bernicewalsh]

Asahhh that’s better. Instant relief. Thank you so much.

[arvindmumbai]

Thank you doctor
Your techniques are simple and effective
May God Bless You

[grisellemaya]

hi Dr Jo! After doing a couple of your video stretches I def saw a difference on relieving the stiffness I was feeling on my hip and lower back. Thanks!

[jalindadelgado]

Searching for relief, found this hopefully it will help. I'm only 40 and have back pain for a couple years. I pray this will work