Three Lower Back Stretches that You Can Do in Bed (Really)

Alleviate lower back strain with next to no effort.

Too crunched for time to cram stretching into your workout or workday? These three straightforward stretches can be done in less than five minutes from the comfort of your bed.

Pelvic tilt

Lying on your back, draw your knees up so that they are together and bent, with feet flat on the bed. In this position you should have a natural, slight curve to your lower back (you can feel this by putting your hand in the gap). With your arms by your sides, gently press your lower back against the bed as you tilt your pelvis towards you so that your back is flat. Hold for one breath, then exhale and return to the starting position. Repeat slowly 10 times. 

Lumbar rotation

Lying on your back, draw your knees up so that they are together and bent, with feet flat on the bed. With control, slowly drop your knees to one side, keeping your upper back and waist on the floor and without lifting your hips too much off the floor (the rotation should be focused on your lower body). Return legs to centre and then drop knees to the other side, gently returning to centre. Repeat 20 times.

Cobra

This classic (not at all demanding and minimal flexibility requiring) yoga posture works best on a slightly firm mattress. Lie on your stomach with your legs together and put your hands into a push up position, just under the shoulders with elbows bent, or position your hands slightly wider and adjacent to shoulder if a bit stiffer. Exhale as you push down on your hands to lift your head, neck, chest and abs off the floor, keeping your pelvis in contact with the bed, until you feel a nice stretch. Inhale and exhale in this position, then slowly lower yourself back down to the bed. Repeat ten times. As with any stretch, start gently and listen to your body: Flexibility will develop through repetition and over time. We like that this one not only helps to increase the mobility of your spine, but that it also strengthens the core.